Exercise Tips for Individuals with Disabilities

Effective weight loss efforts are traditionally based upon two fundamentals: a healthy diet and regular physical activity.

For individuals with certain physical disabilities, though, adopting the latter of these two principles can appear to be difficult, if not downright impossible. But that doesn't have to be the case. With proper planning and, in some cases, with the assistance of another person or an adaptive device, even those whose mobility is severely impaired can (and, experts advise, should) participate in a regular fitness regimen.

WHO IS AFFECTED?

The U.S. population is an aging one. In 2005, the National Institutes of Health reported that "85 and over" is the most rapidly growing segment of the population. In the same report, the NIH noted that the number of Americans who are 65 and above is expected to double within the next quarter-century, resulting, by the year 2030, in a nation in which one of every five citizens is over the age of 65.

Coupled with the millions of Americans whose activity levels have been limited by issues such as chronic conditions, diseases, and accidents, these statistics indicate mobility difficulties and, thus, an impaired ability to get adequate amounts of physical exercise, will be a serious problem in the United States.

According to information provided by Active Living for Design (ALD), as many as 20 percent of all Americans have some type of disability or activity-limiting condition. An ALD report on disability and activity cites data collected during the 2000 U.S. Census to offer the following statistical snapshot of disability in the United States:

• 9.3 million Americans reported a sensory disability involving sight or hearing.
• 21.2 million reported a condition that limits basic physical activities, such as walking, climbing stairs, reaching, and lifting or carrying items.
• 6.8 million reported a physical, mental, or emotional condition causing difficulty in dressing, bathing, or getting around inside the home.
• 18.2 million people aged 16 and older reported a condition that made it difficult to go outside of the home to shop or visit the doctor.
• 21.3 million of those aged 16 to 64 reported a condition that affected their ability to work.

GETTING STARTED

Given these numbers, it is clear that millions of Americans are in need of exercise advice that extends beyond "get off the couch and get active." Thankfully, such advice isn't difficult to find, and is easier to incorporate than you might think. As the American Heart Association emphasizes on its website, "Physical activity doesn't need to be strenuous to bring health benefits. What's important is to include physical activity as part of a regular routine."

The following are three important tips for starting your exercise program:

• Consult Your Physician - As with anyone who is just beginning an exercise program, the first step is to consult with your physician to ensure that your body is ready for the activities you have planned.

  Remember: Minor pains such as stiffness or soreness are to be expected when engaging muscles that may have lain dormant for quite some time, but the concept of "no pain, no gain" has long been discredited by reputable health and exercise experts. The goal here is to help your body, not hurt it - and with the right approach, you'll be able to do just that!

• Practice Moderation - One of the keys to turning any new behavior into a permanent part of your life is to avoid extremes. Just like planning to lose 50 pounds in one month is a recipe for disappointment, so, too, is expecting to devote hours to strenuous exercise. The "battle against the bulge" is won with a series of small steps, not one giant leap. Starting slowly will let your body adjust in the healthiest manner, and will help turn your goals from wishes into realities.
• Set Realistic Goals - Setting appropriate goals is an important component of charting your roadmap to success. Make your objectives specific ("walk for 15 minutes every day" is better than "walk more") and achievable ("lose 5 pounds this month" not "drop 20 pounds by next week's party"). Setting physician-approved, realistic goals and tracking your progress will help keep you focused, and will allow you to see the benefits you're getting as a result.

GETTING ACTIVE

Obviously, every person needs an activity plan that addresses his unique objectives and limitations. The following are five general activities that can easily be adapted to meet the needs of mobility-impaired individuals:

• Sports - Wheelchair basketball and golf for the visually-impaired are just two examples of the growing number of team and individual sports opportunities that are becoming available for disabled athletes. Organizations such as the National Center on Physical Activity and Disability provide a wealth of information on participating in adapted sports.
• Swimming - Exercising in the water has two advantages: natural, consistent resistance and support for injured (or immobile) joints and muscles. Many pools offer special exercise sessions for older or disabled individuals, and many rehabilitation facilities make use of aquatic therapy.
• Walking - For those whose disabilities does not preclude walking, this simplest of activities can also be one of the most beneficial. In addition to promoting muscle development and aerobic health, walking (on a treadmill, along an outdoor path, or down the halls of the local shopping mall) is a low-impact activity that can be performed almost anywhere.
• Weight training - Many wheelchair-bound individuals can develop additional upper-body strength by working out with weights, resistance bands, or even common household items such as soup cans.

STAYING SAFE

Regardless of what activities you decide to pursue, the fundamental purpose remains the same: to improve your health and physical conditioning. Thus, be sure to take all necessary steps to avoid harming yourself, and keep the following tips in mind:

• Don't overdo it - Start slowly, and pay close attention to how your body is responding. Once you've mastered an activity, make sure that all increases (in both time and intensity) are incorporated gradually. In addition to risking physical damage, trying to do too much too soon can lead to frustrations, which, if not addressed properly, can cause you to abandon your entire plan. In the race to better health, "slow and steady" is the best strategy.
• Take advantage of technology - From computer-enhanced prosthetics to racing wheelchairs to beeping baseballs, a wealth of adapted equipment exists to help disabled individuals pursue athletic activities. Special ski poles help one-legged skiers safely slide down mountains, and special swim fins can open the joys and benefits of swimming to a much wider population. Once you've chosen an activity to pursue, research the tools and equipment that can help make your experience a success.
• Join the crowd - Exercising with others (from walking in the park with friends to training for competition with a team) can enhance both motivation and performance. For individuals with limited mobility, group activities can also enhance safety, lessen self-consciousness, and encourage increased participation. Advocacy organizations on both the national and local levels can put you in touch with people and programs that can help you meet your exercise goals.

Regardless of your athletic experience, ability level, or health history, an appropriate level of physical activity is an achievable option if you consult your physician, plan your activities, and make safety a top priority. The challenges may be considerable, but the benefits can exceed your greatest expectations.