Hope for Disabilities

Fulfilling unmet needs in the disability community

TOP FIVE EXERCISES TO TRY AT HOME FOR DISABLED PEOPLE

Posted by Hope 4 Disabilities on August 8, 2018 at 3:05 PM


Exercising regularly not only improves health and prevents diseases like type 2 diabetes and cancer, it has also been proved that regular physical activity can improve your muscle strength and helps your cardiovascular system work more efficiently. This means your heart and lung health improves through exercise and in turn, the immediate and long-term effects both have a giant and positive impact on the quality of your life. Keeping fit and healthy and exercising regularly can be a hard enough task for people as is, however, it can be even harder for disabled people who have limited mobility.

Limited mobility or disability doesn’t mean it is impossible for the disabled person to exercise. There are tons of specific exercises and techniques out there which focus on different parts of the body. You can either ask a doctor or a fitness professional familiar with your disability while choosing which exercise is the best for you, or you can make that choice yourself depending on your personal understanding on what part of your body you need to work on the most.

Here is a list of exercises which can be done at home without any equipment. Before starting exercising, it is best to relax your mind and your body. One way you can do both is Progressive Muscular Relaxation (PMR). For complete body PMR, sit or lie down in a comfortable position and take five deep breaths. Feel free to create relaxing imagery in your mind when you’re inhaling, like you’re breathing fresh morning air in your favorite park, or getting direct help and breathing freely using a breathing machine. Tense and release your feet, legs, buttocks, stomach, hands, arms, neck, and face, one by one. Continue this to the count of five while keeping your eyes closed and breathing deeply.

1. SIT TO STAND

If you have some control over your lower body, perch yourself at the front edge of a chair and place your feet flat on the ground, behind your knees. Lean your upper body slightly forward and try to push yourself up using your legs into a standing position. If you can’t do it without the support of your arms, try placing your hands on your knees and then pushing yourself up. Once you’re in a standing position, slowly and carefully lower yourself back on the seat till you return to the position you started in. If your legs are too weak for this setting, use a grab rail or shelf to pull yourself up while putting as much force through your legs as physically possible for you.

2. AEROBIC RESISTANCE TRAINING

You’ll need a lightweight resistance band for this one. Choose a resistance which will allow you to have 40 to 50 per set repetitions and perform resistance exercises at a fast pace. Perform 2 to 3 sets and take minute long breaks between sets per exercise. You can start off by wrapping your resistance band under your chair, couch, or bed. Perform tricep extensions,bicep curls, front and side shoulder raise, and shoulder press exercises. You can also wrap the band around your chair to perform a chest press. Wrap the band around a pole or support and pull using your hand to work on your back muscles.

3. BOXING


Make a fist, imagine a target, and start swinging to raise your heart rate and burn excess calories. Watch videos on boxing online to figure out posture and technique. Think of the boxing legends and if you want, imagine yourself as one while you swing at your mobile punching bag or at thin air. Ask a friend to help you out if you don’t want to be boxing alone or purchase an interactive boxing or physical exercise related gaming system like PlayStation, Xbox, or Nintendo. Punching thin air can burn upto 390 calories per hour.

4. DANCING/ HULA-HOOPING


Turn on some of your favorite upbeat music. Sit comfortably wherever you want, and now start moving. There are no limitations to dance moves but you can also look up videos for moves which you can easily do and are very effective. Wiggle your body, especially your hips and make figure eights. Move your arms and legs and feet. Use Frisbee rings or hula-hoops around your wrists. Make them move in circles as you rotate your wrists. Do this while making figure eights with your hips. All of these movements will get your heart rate up and you’ll be able to strengthen your body to move and get around better.

5. SEATED BACK EXTENSIONS/ DORSAL RAISES

Abdominal exercises go best when paired with exercises which help strengthen lower back muscles. They need the balance lower back muscles exercises provide. Start this particular exercise by lying on the floor face down, bring the tips of your fingers to your temples and spread your elbows wide. Raise your head, shoulders, and thighs up from the floor at the same time. Slowly lower yourself but prevent your arms from touching the floor to make sure you don’t relax completely.

Author Bio:

This guest post was written by Hassan Khan Yousafzai, he is passionate about Digital marketing. Along with educational background in Software Engineering he is bridging gap between marketing and development department.

Breathing Machine : https://breathing.com/

Categories: Adaptive Sports, Disabilities and Special Needs

Post a Comment

Oops!

Oops, you forgot something.

Oops!

The words you entered did not match the given text. Please try again.

Already a member? Sign In

109 Comments

Reply mhmlscmj
4:26 PM on June 24, 2022 
buy 12mg stromectol https://ivermectinuni.com/
Reply yxssqpqu
6:57 AM on June 24, 2022 
stromectol how much it cost https://ivermectinuni.com/
Reply gwzrazjd
3:38 PM on June 20, 2022 
order ivermectin from india
Reply Aarlodooth
12:26 PM on June 20, 2022 
What sort of digicam was used? That is a great superior quality.

tadalafilo precio
tadalafil 20 mg precio espana
cialis 5 mg diario
cialis 5 mg
tadalafilo 5mg


That is a beautiful shot with very good light-weight :-D
Reply EtbiToigh
10:18 PM on June 18, 2022 
essay about your family examples king richard ii essay https://essaytuperus22.com/
Reply qhceanmr
1:20 PM on June 15, 2022 
buy ivermectin pills buy stromectol online
Reply xpeqkygn
3:34 AM on June 15, 2022 
buy ivermectin 6mg stromectol
Reply AAseselege
3:48 AM on June 11, 2022 
Just looked at some of your photos (: i'm really pleased i looked for to job shadow you. You're wonderful!
https://zaym-na-kartu-pro.ru

Merely checked out some of your photos (: i'm actually delighted i looked for to task darkness you. You're fantastic!
dengi-v-dolg-bistro.ru

Enjoyed the photos, i truly like the one of %image_title%, perfect.
dengi-pod-raspisku-pro.com
Reply uwvumecx
5:02 PM on June 10, 2022 
when Will Cialis Be Available Without A Prescription?
Reply AAseselege
11:45 AM on June 10, 2022 
Liked the pictures, i truly like the among %image_title%, perfect.
zaym-na-kartu-pro.ru

What sort of camera was used? That is certainly a decent high quality.

https://dengi-v-dolg-bistro.ru

%image_title% could be the absolute best.
dengi-pod-raspisku-pro.com
Reply attzdwqn
4:37 PM on June 5, 2022 
when Do You Take Cialis Before Sex?
Reply ymiiacuy
7:32 AM on June 5, 2022 
order provigil pills order provigil online cheap
Reply orjjqzbu
3:01 AM on June 2, 2022 
why Doesnt Cialis Work For Me?
Reply rhrnvhbm
5:47 AM on June 1, 2022 
how Long Is Cialis Effective For?
Reply ytxcpyfk
10:44 PM on May 31, 2022 
order modafinil 100mg pills modafinil 100mg cheap buy modafinil 100mg sale
Reply xoxmutnt
8:51 AM on May 27, 2022 
why Does Cialis Not Work For Me?
Reply kfjpylbg
11:18 PM on May 26, 2022 
modafinil medication order provigil generic
Reply WnbhAwait
1:29 AM on May 20, 2022 
levitra 20 mg tablets price levitra costco pharmacy https://glevitrargu.com/
Reply lguupwnz
12:42 AM on May 13, 2022 
oral modafinil 100mg
Reply Wergierly
2:57 AM on April 13, 2022 
https://bestadalafil.com/ - buy cialis with paypal Amisjy Usually begins a few hours after the patient goes to bed and lasts for to min utes awakens patient from sleep but daytime cluster headaches also occur Cialis https://bestadalafil.com/ - Cialis Pcalgf