Get ready to be excited because evidence shows many benefits of exercise for people living with a disability; I will cover everything from the physical perks of improved cardiovascular health and flexibility to the psychological benefits of reduced stress and increased self-esteem. Plus, how exercise is a great way to socialize and build relationships, as well as strategies for overcoming common barriers to exercise.
An Overview
Physical Benefits: It will help improve cardiovascular health, boost strength, and flexibility, and increase your coordination and balance.
Psychological Benefits: Studies show that regular exercise improves mental health, reduces stress and anxiety, improves mood, and boosts self-esteem. Exercise is a meaningful way to feel more in control and confident with your day-to-day activities.
Social Benefits: Exercise can also be a great way to connect with others and build relationships. This is especially important, as they may sometimes feel isolated or disconnected from others. In addition, you will meet new people, improve communication skills, and have fun by participating in exercise programs or classes.
Overcoming Barriers: With creativity and resourcefulness, many barriers can be overcome. Whether finding accessible facilities, adapting equipment to suit your needs, or working with an AEP to develop a customized exercise plan, there are plenty of ways to make exercise work.
So, let us look closer and dive deeper into how exercise helps.
Physical Benefits:
- A. Improved cardiovascular health: Exercise is a great way to get your heart pumping, and blood flowing, and engage in regular cardiovascular exercise, such as walking. If you find walking difficult, try an arm crank, station bike, or water therapy with a support worker, these activities will improve your heart health and reduce your risk of heart disease. In addition, these are simple ways to combat any other comorbidities that may present that are related to your condition/s.
- Increased strength and flexibility: Each exercise is designed based on your ability, current strength, and flexibility. By engaging in activities that target specific muscle groups, such as weight training or resistance training, you can build strength to improve posture and improve your balance to prevent falls which leads to a global improvement in mobility; which brings us to:
- Better balance and coordination: Balance and coordination are essential for many everyday activities, from walking to getting dressed. Participating in activities that challenge your balance, such as dancing, yoga, tai chi, a balance board or a balance disc, and the Core Max balance system all of these exercises will improve your overall stability and coordination.
- Reduced risk of chronic conditions: Exercise positively impacts several key risk factors for comorbidities such as diabetes, heart disease, and stroke. For example, exercise will help improve insulin sensitivity and glucose uptake by removing excess glucose from your blood and delivering the glucose to the muscle cell, which can reduce the risk of developing type 2 diabetes. In addition, exercise helps lower blood pressure, improve cholesterol levels, and reduce inflammation, all of which can lower the risk of heart disease and stroke.
If your mobility is limited and you struggle going on long walks? A 3-5 minute walk around your kitchen each morning will help you maintain a healthy weight. Weight gain or obesity is a known risk factor for various chronic conditions. So ask mum, dad, or a brother or sister to help you get moving because we all know it is the way to better health.
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Psychological Benefits of Exercise
- Reduced stress and anxiety (RSA): The goal is to maintain a healthy and balanced lifestyle. Moving in any form can improve your overall well-being and enhance your lifestyle.
So, when reducing RSA and mobility is not one of your most vital attributes, try relaxation exercises, mindfulness meditation, or dance (seated dancing) to your favorite ABBA song. Anything that puts a smile on your face will help you manage your stress levels and cope with anxiety. If that does not work, try relaxation exercises, such as deep breathing, progressive muscle relaxation, and visualization, which can help reduce tension in your body and promote a sense of calmness. Mindfulness meditation can help you focus on the present moment and not get too wound up in the day-to-day worries of life.
- Improved mood and mental health: One of the big things with exercise is that it increases blood flow to the brain and promotes the release of “feel-good” chemicals like serotonin and dopamine to boost mood and improve overall mental well-being.
- Increased confidence and self-esteem: Seeing someone you love do a new skilled movement or lift a heavy weight they have not lifted before is the best feeling. Seeing them balance on a balance board or press a barbell away from their chest is how exercise builds confidence and improves their self-esteem. By setting little milestones and achieving them through exercise, they will feel a sense of accomplishment and pride in their abilities.
Social Benefits of Exercise
Opportunities for socialization in your community: Most of the time, you will need friends or family members to help you to establish exercise habits. Having a friend to exercise with is an excellent place to start. Face-to-face support is a service NDIS offers through Capacity Building – Improved Health and Well-being. This way, you can engage the services of an AEP who will build the exercise program you need to increase your strength and confidence to join exercise groups or classes. You can pick any activity as long as it gets you moving. For example, join a wheelchair basketball team, do disco dancing at the community hall, shoot baskets at the local court with friends, or take a yoga class. You will be meeting like-minded people where you can exercise together and discuss common exercise barriers. You can share your stories about the failures and triumphs you have experienced overcoming these barriers. Community centers, churches, and hospitals are good places to find this kind of exercise support. All of this interaction leads you to build new relationships with people who share a common goal of being healthier. It is this engagement that reduces the feeling of anxiety or stress that isolation and disconnection from friends can bring.
Addressing Barriers to Exercise
- Common barriers to exercise for people with disabilities: Many potential barriers may make it more difficult for people with disabilities to engage in regular physical activity. Some common barriers include a lack of accessibility or accommodation at fitness facilities, a lack of knowledge or resources on adaptive exercise options, and physical or mobility limitations. Fortunately, many resources are available to help individuals with disabilities identify accessible exercise equipment and facilities. For example, Exercise & Sports Science Australia Australian Council for Health, Physical Education, and Disability Support Guide offer a directory of inclusive accredited exercise physiologist, fitness facilities and programs.
- Strategies for overcoming these barriers? Working with an Accredited Exercise Physiologist (AEP) or Occupational therapist is the best way to overcoming any barrier. For example, working with an AEP specializing in adaptive exercise can help individuals identify safe and effective exercise methods that meet their specific needs and limitations. Additionally, in-home service where AEP visits your home will work with you in the comfort of your home. Many fitness facilities now offer inclusive programs designed to be accessible and accommodating to people with a wide range of disabilities.
With determination, support, and a positive attitude, individuals with disabilities can achieve their fitness goals and improve their overall health and well-being.
Conclusion
Throughout this article, we explored the many benefits of regular exercise for people with disabilities. We have discussed how exercise can improve physical health, psychological well-being, and social connections. We have also highlighted some common barriers to exercise and strategies for overcoming them.
If you are a person with a disability, we encourage you to take steps toward incorporating regular exercise into your routine. Whether its training with an accredited exercise physiologist, joining a local fitness community group, or simply finding ways to be active at home, many options are available to help you get started. Remember that even small amounts of exercise can have significant health benefits, so do not be discouraged if you start small.
As I wrap up our discussion, we want to emphasize the importance of inclusive and accessible fitness options for people with disabilities. Everyone deserves the opportunity to engage in physical activity that is safe, effective, and enjoyable. By advocating for inclusive fitness options in our communities and supporting organizations that provide accessible resources and programs, we can help ensure everyone can enjoy exercise. Let us work together to make fitness a more inclusive and welcoming space for people of all abilities.
Cheers
Chris Grant
AES AEP ESSA
info@thewayaep.com.au
References
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Reham Saeed Alsakhawi, M. A. (2019). Effect of Core Stability Exercises and Treadmill Training on Balance in Children with Down Syndrome: Randomized Controlled Trial. Advance Therapy, 2364–2373. doi:doi.org/10.6084/
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