Opening Statement:
Exercising, stretching, and keeping your body and mind active is essential for everyone…even those with mobility issues. No matter what physical condition you are in, some sort of exercise is out there for everyone. If you are not able to walk and need a wheelchair, walker, crutches, etc. you can and should exercise. In this article, I have listed many wheelchair, strength & stretch exercises, chair yoga, adaptive yoga, and aquatics that are fantastic and will benefit everyone.
Wheelchair exercises are one of the best ways to keep yourself fit and healthy even on a wheelchair.
If being in a wheelchair does not keep you from getting around, it should not stop you from being your fittest self!
· Getting fit may be the last thing in your mind because of the limited mobility that a wheelchair offers. The good news is that there are some exercises you can do while you’re in your wheelchair. These exercises can help you do several things like:
1. Build Strength, Endurance, and Flexibility
2. Lose Weight
3. Decrease Joint or Muscle Pains
4. Prevent Injury
Top 10 Wheelchair Exercises for People in Wheelchairs:
(Please contact your healthcare provider to help you locate a physical fitness/personal trainer instructor to assist you with correct training and for the best exercises for you.
1. Arm Raises
2. Side Twists
3. Medicine Ball Criss-Cross
4. Aeroplane Arms
5. Knee or Toe Lifts
6. Sitting Bicycle Crunches
7. Chest Stretch
8. Wheelchair sports
9. Arm Bike Machine
10. Stretch Out
What is Chair Yoga?
Chair yoga is a gentle form of yoga that can be done while sitting. Some poses can also be done standing using a chair for support. You can do chair yoga nearly anywhere you can find a place to sit.
What Is Adaptive Yoga?
Adaptive yoga is a style of yoga that considers all bodies and abilities. It’s accessible to everyone, and multiple variations are taught, allowing the poses to be adapted to specific needs and abilities. Adaptive yoga is an umbrella term that can include yoga for specific conditions like multiple sclerosis, yoga for people with various physical disabilities, or even yoga for older adults.
Aquatics and Swimming:
Why is exercise IN the water better than OUT of the water?
1. Buoyancy: This water property allows people to do exercises that are difficult on land. 90 % of your body is buoyant when in the water up to your neck, so you are not hitting the floor as hard as you would on land. No pounding or jarring!
2. Resistance: There is continual resistance to every move you make. The water offers 12% - 14% more resistance than when you exercise on land. Resistance does not allow for sudden body movements.
3. Cooling Effects: Water disperses heat more efficiently, so there is less chance of overheating. The water continuously cools the body. Exercise in the water is cooler and more comfortable than it is on land.
What Are the Benefits of Aquatic and Swimming Activities?
· Improved Flexibility and Strength
· Builds Up Endurance
· Increases Muscular Flexibility
· Muscular Balance
· Heart Muscle Becomes Stronger
· Improves The Body Physique
· Increases Circulation.
· Rehabilitates Muscles
How Can Water Exercise Help People with Disabilities?
· Socialization
· Building additional Friendships
· Enjoyable - even when working hard
· It is a safe program
Psychological Benefits
· Helps develop a positive attitude (individually and as a group)
· Contributes to a feeling of well-being
· Teaches patience
· Releases stress and tension
· Renews energy
Closing Statement:
In researching and writing this article, I learned so much more about various exercises. There are also many exercise programs out there to choose from that also include Swimming on The Spectrum, and Swimming Without Limits. The Ocean County YMCA offers “Adaptive Swim Programs.” These specific classes are open to children and adults with intellectual and/or physical disabilities. Since I need to learn how to swim, I will be looking into this class very soon. For everyone reading this article please check with your Support Coordinator to see if various exercise classes, aquatics, and swim lessons can be added to your yearly budget. If for some reason the expense cannot be added, it surely will be money well spent to pay for it on your own. In the meantime, please look for service provider, Moceans’ Center for Independent Living to offer an introductory “Strength & Stretch” online exercise class coming this Fall 2023, with exercise instructor, Ellen DiFranco. There will be a waiver release form that you will need to fill out and return prior to the introductory class. Don’t miss out on this wonderful opportunity!
Source of Information: Various Google Searches
Until Next Week, Stay Safe and Well!