How To Exercise Even If You Have Physical Limitations
Exercise is a very important aspect of overall health and wellness. In fact, exercising regularly can increase your lifespan by years, which means not doing so decreases it. Regular exercise can even decrease your chances of getting a chronic disease. For most, finding the time or motivation to exercise is the hardest part. For those of us with physical injuries, ailments, or disabilities, it can be even harder.
When I was 21, I was in an accident that left most of my right leg paralyzed, and there was nerve damage all over the right side of my body. I could barely walk, let alone run or jump, and for years, I thought my options for physical activity were gone. And even though I knew there were things I could do, I dreaded the thought of going into a gym and having people stare at me while I fumbled about. I didn’t even like walking in public because of my limp.
I understand the self-consciousness that comes with having a physical ailment, and it’s nothing to feel guilty about or be ashamed of. Working out in a physical or occupational therapist’s office is great, because you have guidance and no inquisitive eyes, but that is not an option for everyone. Smaller medical practices are moving into the future, and with changes to both government and private health insurance laws, they will see a shortage of qualified medical professionals. This means that costs might go up and availability will decrease. This may make it difficult for lower to middle-income individuals to access the types of care they need.
This article is about ways anyone suffering any limitation can incorporate exercise and increased physical activity into their lives. Whether it’s arthritis, a sports injury, a paralyzation, or even chronic pain, I hope that you can find some advice here that will get you up and moving. As always, consult with your physician before starting a new activity.
Fun With Friends And Family
The first thing you can consider is just getting out more with the people you care about. It’s easy to spend time watching ball games or lounging on the porch, but there’s so much fun to be had out there.
You can ask someone to join you for a walk around your neighborhood, or drive to a local park, or maybe a river or lake to have a nice little nature stroll. If you have kids or grandkids, a day at the zoo or the museum can be a great workout. They’ll keep you moving, but you’ll also be able to sit down when you need to.
Activities like croquet, mini golf, and bowling are fairly accessible and always a good time. They are gentle, slow moving sports that will keep you active, but you’ll be having too much fun to notice. Just remember that bowling can be a little high-impact, so be sure to follow these basic bowling safety guidelines.
Swimming and Water Exercises
Swimming or activities in the water are the best and most effective workouts for just about anyone with any physical ailment. In my case, swimming changed my life. With my paralyzation, I couldn’t run or jump, and I could never move as fast as anyone else. When I got in the water, however, I could swim with the best of ‘em. Swimming is very low-impact, but styles like butterfly, breaststroke, backstroke, and freestyle can be difficult and utilize hundreds of muscles, so if you have sensitive injuries or limited range of motion, you might want to consider utilizing a kickboard and working on one muscle group at a time.
If swimming laps is out of the question completely, there are still ways you can get a decent workout in the pool. Your local gym most likely offers a water aerobics class that offers upper body, lower body, and cardio benefits. You can skip the exercises that don’t apply to you or ask for modifications. There are also specific workouts tailored for specific ailments, like these pool exercises for arthritis.
Chair Yoga
If chronic pain or an inability to stand for long periods of time are an issue, chair yoga might be a good idea. It is very gentle and low-impact, and will slowly but surely loosen and lengthen you out, which will make it easier to do everyday activities. Check out this simple chair yoga workout:
Simple Modifications
If you have an issue with a particular area of your body only, modifications may be a good way to go. If seeing a physical therapist a couple of times a week is out of the question, for whatever reason, you can always go every 4-8 weeks and ask to have a tailored exercise program given to you, so you can do them at home and then come back for new options once you’ve improved.
There are also a number of modified workouts available online. Here is a great chart that shows how to do basic exercises like jumping jacks and squats, but with modifications that take pressure off of certain areas of the body. If you have issues with a shoulder, knees, lower back, or anywhere else, this chart is a great resource.
Happy Exercising!
I hope these tips can help anyone and everyone stay active and improve their quality of life. If you have any tips of your own, please share in the comments
