If you live with a physical disability or chronic illness, it can be more challenging to stay fit and active. Here are some ideas from our peer expert community of people with disabilities to stay healthy and up your fitness game.
Find the Right Exercise Routine for You
When you have a disability, you'll need to get creative to develop an exercise routine that fits your specific needs. For instance, if you are in a wheelchair, consider exercises that focus on upper body strength and endurance.
Try resistance bands and weight training to build muscle mass. If you don't have much grip strength, use hand weights with straps so you can focus on building strength and not worry about the weight flying out of your hand or dropping it on your toe.
Gymenist Set of 2 Hand Shaped Neoprene Exercise Workout Jogging Walking Cardio Dumbbells Pair (3-LB Green)
- This Hand shaped neoprene dumbbells design, allows you to grip the weight slightly without having to over squeeze.
- Great for any kind of workout that use light weighted weights, great for walking, jogging and aerobics.
j/fit 1lb Neoprene Grip Dumbbell Weight
- VERSATILE AND MULTIPURPOSE: These premium neoprene hand weights aid in exercises that burn calories, tone and help maintain strength, making them ideal for fitness, weight loss, and orthopedic therapy
- TOUGH, STABLE, AND DURABLE: Built using a high-quality cast-iron core, your handheld weight set won’t break or bend after repeated use, making them great for beginners and advanced users with weights ranging from 1lb to 5lb
LoGest Soft Hand Weights Adjustable Straps - Comes in 1LB Weights or 2LB or 3LB 4LB - Comfortable & Secure...
- Quality Construction: Ensuring they hold up to vigorous workout sessions, the LoGest Soft Hand Weights for women and men are expertly crafted using soft, breathable neoprene material filled with sand to offer the perfect blend of long-term strength and optimal comfort weight sets.
Use Adaptive Equipment
Thankfully, many companies now produce adaptive equipment that is designed specifically for people with disabilities, such as modified yoga blocks for those lacking arm strength and pedal exercisers for those who cannot stand for extended periods.
Vaunn Medical Under Desk Bike Pedal Exerciser with Electronic Display for Legs and Arms Workout (Fully Assembled Folding Exercise Pedaler,...
- SAFE & STABLE WITH LOWER HEIGHT - New model with wider base and heavy duty frame for increased stability and support during cycle. Designed with a lower height to better fit under desks and tables.
- ENJOYMENT IN EXERCISE - Combine your favorite activities with your workout routine. Place your pedaler under your desk while you work. Play an online game, read a book, watch a movie, or chat with a friend while working out. Exercise can be enjoyable. Note: Not for strenuous exercise or workout.
Free shipping
YOUNGFIT Under Desk Elliptical Machine, Electric Leg Exerciser While Sitting for Seniors Adults, Quiet & Portable Pedal Exerciser with Telescopic...
- Versatile and User-Friendly: The YOUNGFIT Under-Desk Elliptical is an excellent choice for everyone - from seniors seeking a low-impact exercise routine to office workers looking to counteract the effects of prolonged sitting, or anyone in need of a convenient recovery tool. It's perfect for keeping your legs active while enjoying leisure activities such as watching TV or reading. This device also makes an ideal gift for birthdays, Christmas, and other holidays.
Free shipping
Explore Water Workouts
Exercising in water can be beneficial for people with certain disabilities. The buoyancy provides a low-impact environment that eases joint pressure, while still providing resistance to help build muscle, which means water workouts are great for strength training, aerobic fitness, and relaxation.
Aqua Fitness Deluxe Flotation Belt - Adult Water Aerobics Equipment for Pool - Black
- Low-impact exercise: Challenge yourself with fun, low-impact pool exercise to alleviate stress on your joints; swim belt is great for cross-training, rehabilitative water exercises, and water jogging/walking; fits 20-60 inch waist with adjustable strap and buckle.For Ages 14 and up. Packaging may vary
Free shipping
THERABAND Swim Bar with Padded Grip for Buoyancy-Based Swim Training and Swim Lessons, Aquatic Fitness Equipment, Aqua Training Barbell, Water...
- The THERABAND Swim Bar is a very versatile swimming aid used by children, youth, seniors and handicapped through hydrotherapy and water therapy instructional programs
- Protects joints and reduces stress for patients who need to exercise in the water and advances the performance of competitive and recreational swimmers
Flow Swim Gear Training Pull Buoy - Pull Float for Pool Lap Swimming in Adult and Junior Sizes (Blue/Black, Adult)
- MATERIAL: Bouy made of durable EVA foam that won’t chafe or irritate skin.
- UPPER BODY WORKOUT: Keeps legs at the surface of the water so you can focus on pulling.
- CORE STRENGTH: Improves body rotation technique generated by your core.
Consider Dance and Movement Therapy
Dance is a powerful form of exercise that uses music and movement to improve physical fitness while also promoting emotional expression. Even if you have limited mobility, dance therapy can be adapted to enhance flexibility, coordination, balance, and strength. So, you may want to consider this fun and active option.
Participate in Adaptive Sports
Adaptive sports are tailored to accommodate individuals with various disabilities. So, by participating, you can enjoy the thrill of competition and camaraderie with others facing similar challenges.
Recreational sports such as wheelchair basketball, quad rugby, racing or hand cycling, adaptive skiing, and sailing offer vigorous workouts to help you stay fit and active. Move United has a directory of adaptive sports so you can find out what's available in your local area.
Incorporate Fitness Into Routine Everyday Activities
Staying fit and active does not mean only engaging in structured workout sessions. Everyday activities can help you stay healthy and fit, too.
Simple tasks like doing laundry, cleaning around the home, or gardening are all opportunities to burn calories, improve your muscle strength, and enhance your endurance incrementally over time.
Practice Breathing Exercises and Meditation
Breathing exercises and meditation might not seem as physically engaging as cycling or weightlifting but they play a significant role in overall fitness.
These practices foster better breath control, reduced stress levels, and increased body awareness; helping to create a clearer mind-body connection.
Try Massage and Physical Therapy
Depending on the nature of your disability, massage, and physical therapy might be beneficial for preventing injury and improving flexibility over time. For instance, therapists who are knowledgeable in working with people with disabilities can help design stretching programs that improve joint mobility, enhance circulation, and relieve muscle tension.
Leverage Technology
Plenty of mobile apps offer guided workouts designed explicitly for people with disabilities. Plus, many online platforms stream adaptive fitness classes right into the comfort of your own home.
So, by leveraging technology in this way, staying active suddenly becomes less intimidating and much more convenient and accessible.
Benefit from Public Facilities
Many public gyms, community centers, and parks offer accessible facilities for members with disabilities. For instance, some gyms have special equipment designed for wheelchair users or those with reduced mobility.
So, before going to the gym, it is a good idea to call ahead and ask about accessible facilities. You can then plan your workout routine accordingly.
You will also want to choose a gym that is close to you and has hours that suit you. So, it could be best to go with a well-known gym chain that has facilities in many different locations, such as Anytime Fitness.
Prioritize Your Mental Health
Physical activity is not just about maintaining a healthy body; it also helps you maintain optimal mental health. Exercise may help reduce feelings of anxiety, depression, and stress by boosting levels of endorphins, which are your body’s natural feel-good chemicals.
Activities like yoga or simple stretching exercises at home can release the tension that is held in the body, while deep breathing promotes calmness and relaxation.
Coffee junkie. Spoonie. Writer about all things chronic illness and mental health. Friend of animals everywhere.
