Posted by Regular physical activity provides many health advantages to both physical and mental wellbeing; numerous studies have illustrated this fact.
Adults should participate in two or more days per week of moderate intensity aerobic exercise and muscle strengthening activities that total 150 minutes, including moderate-intensity aerobic fitness activities and any muscle strengthening exercises.
However, for people living with disabilities these guidelines may not always be easily achievable support coordination Melbourne. In this article we explore strategies to meet our goals.
Strengthening
Strengthening activity is an excellent way to stay in shape and improve physical condition, from strengthening muscles and increasing bone density, improving balance and decreasing joint pain to building confidence and improving mental wellbeing.
Adults living with disabilities should aim to engage in at least 150 minutes (2.5 hours) of aerobic physical activity per week and muscle strengthening exercises, but many do not meet this recommendation.
There is an urgent need to address the gaps in knowledge and understanding preventing PLWD from engaging in sufficient physical activity to reap all of the advantages associated with exercise. A proper population and public health approach is required, with commitment shown towards upholding their basic human right to physical activity balanced against shifting societal attitudes and policy changes; integrated knowledge translation research approaches may support such efforts.
Cardiovascular Health
Regular cardiovascular workouts are proven to prevent heart disease and high blood pressure. Before engaging in any form of physical activity, consult with your healthcare provider first, especially if you already have heart conditions or medications which impact the cardiovascular system.
If you have a physical disability or long-term injury, exercising outdoors may be difficult and time consuming. Activity-based video games that mimic bowling, tennis or boxing may provide fun ways to burn calories and elevate heart rates seated comfortably in your chair or wheelchair.
No matter your disability, physical activity should be part of daily life. Aim for 150 minutes of moderate-intensity aerobic activity and muscle strengthening activities over 2 or more days per week – consult your physician first before embarking on any new fitness regimen and search our Coaches Directoryexternal icon for someone experienced working with people living with disabilities – find them using Exercise is Medicine(tm), VisionAware(tm) fact sheets and coaches guides can also help get the ball rolling!
Flexibility
Flexibility refers to the ability of muscles and joints to move freely within their full range of motion without restriction, improving posture, helping prevent injuries by correcting imbalances in muscle length and strength, and increasing performance across many physical activities. Flexibility can typically be measured using a device called a goniometer which measures angle of joint by placing protractor-like arm on one side of joint and measuring distance from that point to line drawn along bone surface.
People with physical and intellectual disabilities are 16-62% less likely than their nondisabled peers to meet recommended guidelines for daily physical activity, increasing their risk of obesity, heart disease and diabetes as well as depression and loss of control as a result of inactivity. They should consult a health-care provider in order to establish what activities best suit their needs as well as ensure they understand how best to exercise safely and effectively.
Mental Health
People with disabilities, like all individuals, require regular physical activity for optimal health. Unfortunately, however, due to specific challenges they can be less inclined to engage in physical activity and take part in fitness routines.
Lack of accessibility or environmental and social barriers that hinder them from getting active could be to blame, or maybe its due to low self-efficacy and higher levels of depression or anxiety.
CDC recommendations state that people with disabilities, including those using assistive devices, engage in 150 minutes or 75 minutes of moderate intensity aerobic activities each week at moderate or vigorous intensities and two or more muscle-strengthening activities each week; such activities could include cycling, swimming, rowing and walking activities as well as yoga or CrossFit exercises. It is also suggested they work with their support groups to identify recommended fitness programs and resources.