Contrary to popular opinion, a workout for disabled people is not impossible. It is, however, difficult and needs to be done under supervision or after a consultation from a doctor.
People with any form of injury or disability may find it more difficult to work out than other people. And that’s not just because of a lack of physical ability. More often than not, it’s the lack of belief and motivation that stops them from exercising.
For all those who think that a workout is only for healthy people, not for disabled people, it’s time to bust the myth.
In this post, I have listed safe and easy workout routines for disabled people.
Upper-Body Workout for Disabled People
These workouts for disabled people are focused on exercising the upper body and can be done by anyone who does not have any upper-body injuries. These can be done easily while sitting on a chair, wheelchair, or bed.
Workout with a Resistance Band
There are several exercises that you can do sitting on a chair or wheelchair. You just need a resistance band. Here are some examples:
- Chest Press – To do a chest press, just loop the band around the back of your chair and grasp the handles at chest level. Now stretch the band with both hands till your hands are straight in the front. Return to the starting position and repeat.
- Reverse Flys – Hold the band with two hands straight out in front of you. Stretch the band in an outward and backward motion like birds stretch their wings. Repeat as many times as you’re comfortable.
- Biceps Curl – Wrap the band under your chair’s armrest or wheelchair wheels. Hold one end of the band in each hand. Keep one hand on your lap and stretch the band upwards using the other arm. Elbows will be bend and arm movement should be upwards.
Apart from these, you can do many other exercises using a resistance band. And you can keep increasing the resistance level as you start building strength.
Weight Training
You can do many weight training exercises for building upper body strength in a seated position. It’s not that different from the workout that people do at the gym, except that you will do it sitting in your chair.
For these exercises, determine the number of reps in a set and the amount of weight, according to your comfort level.
Here are some exercises to get you started:
- Shoulder Presses – Hold weights in both arms, keeping them at the side of your shoulders with palms facing forward. Move your arms upward and then downward and keep repeating to complete a set.
- Tricep Extensions – Hold one dumbbell with both hands above your head. Bring the arms down towards your back, behind your head. Extend as far as possible and then bring back to the starting position.
- Bicep Curls – These can be done using weights as well. Just hold one dumbbell in each hand, with your hands stretched out front and palms facing upward. Bring the weights up without raising your elbows, just using your arms and bending your elbows.
You can also ask your trainer for a personalized set of weight exercises depending on which muscles you want to strengthen.
Doing the same exercises, mentioned above, quickly and repetitively using lighter weights will make it a cardiovascular exercise. You can do that if your goal is to do aerobic activity, but not to build muscle.
Lower-Body Workout For Disabled People
The selection of a lower-body workout for disabled people depends primarily on the type and level of disability.
People with severe disabilities and no mobility are not recommended to do leg exercises. While people who are mobile enough to walk can simply go for walks as it is one of the simplest forms of exercise.
In this section, I have listed a few leg exercises for people who have some mobility.
Chair Leg Extension
This is an isometric exercise that focuses on building muscle tension without actually stretching the muscle.
Sit in an upright position, hold your armrest and slowly lift one foot upward. Stretch your leg with your foot flexed towards the shin to build muscle tension. Slowly bring back the foot to rest and keep repeating. Then do the same for the other foot.
Sit to Stand
If you have some mobility and can stand, then you can try this exercise. It is quite simple as all you have to do is stand up and sit down and keep repeating it. This exercise increases lower body strength and is good for people with limited mobility.
Pedal Exerciser
This is a piece of equipment that allows cycling like leg exercise while sitting comfortably in a chair. This is good for exercising your legs without applying too much pressure on them.
Conclusion
The exercises mentioned above are just some of the numerous ways in which people with disabilities can work out. Apart from this, you can do several other exercises at home or at the gym.
