Getting a regular workout routine is good for your health, and is a key part of rehabilitation. But, for people with a disability or other medical condition, finding exercises to suit them can be a challenge.
Adapted exercise programs are designed to help people with disabilities stay fit and healthy. They can also improve their strength and mobility.
1. Push-ups
The push-up is one of the most basic yet effective exercises, working multiple muscles at once. It’s an excellent choice for those looking to build strength, increase muscle mass, and improve posture and alignment.
To start with, Capritto recommends incorporating them into your routine between one and three times a week. To keep the exercise challenging and fresh, Capritto recommends that you do several push-up variations.
Begin with modified push-ups until your form is good enough to complete at least three sets of five to ten reps. She advises that once you are able to do this, you can move on to standard push-ups.
2. Chest Press
The chest press is a popular exercise for developing pectorals, deltoids, and triceps. It strengthens the serratus anterior as well as the biceps.
This exercise increases strength and power, which can be used to push shopping carts, heavy doors, and even sports like swimming or tennis. In addition, this exercise increases body fat loss and improves physical and mental health.
Because they can be done on a chair, wheelchair or bed, chest presses are a great lower-body exercise for people with disabilities. To minimize injury, you should perform them carefully and with the correct form.
3. Push-up variations
Push-up variations are a great way of adding variety to your strength training program. They can also help you to improve upper body hypertrophy. They can be difficult and may require more recovery than a push-up or other barbell lifts.
They should be done either on their own or as part a dynamic warm up. They can also be integrated into a more strength-focused lifting session as finishers or as an alternation to heavy barbell or dumbbell lifts.
When performing any variation of the push-up, it’s important to maintain a straight line with your body and engage your core as one solid unit. Mecayla Froerer, an iFit trainer, advised against pushing your chest down or squeezing your shoulders back as you lower down and press upward.
4. Leg Lifts
Leg lifts can be a great aid for people with lower limb disabilities, strokes and other issues. They help reposition a patient’s legs to get them in or out of beds, chairs, wheelchairs and cars.
This is especially important for someone who is in recovery from surgery or has a cast. It also helps them to move around independently.
These devices are designed to be used by the patient themselves and don’t require any manual assistance from a carer.
They are made from strong webbing with a semi rigid insert and a loop at each end; the smaller is designed as a handle to secure a patient’s grip, and the larger loop connects around a foot or cast.
5. Cycling
Cycling is a great way to increase cardiovascular fitness and strength while also getting an aerobic workout. It’s easy on the joints and can be done at an intensity that is suitable for your level of ability.
This sport is also good for promoting balance and coordination, which is important for older adults who may have problems with these functions. It’s a low-impact form of exercise that is good for increasing bone density and improving overall muscle tone, too.
There are many options for adapting cycling to meet the needs of those with disability service providers melbourne , such as adaptive bikes. These can help to boost physical benefits such as increased joint motion, muscle movement and circulation, and can provide emotional gains, including enhanced self-esteem.
