One of the most important aspects of life with a disability might be maintaining emotional health. All About Counseling notes that people with disabilities or chronic illnesses may feel angry, depressed, frustrated and confused. Exercise is an excellent way to help you cope with a disability. Not only will it make you stronger, but studies have shown that exercise helps combat depression. Keep in mind many exercises can be used no matter what your disability, especially stretching and range-of-motion exercises.
Wheelchair Users
Generally, when you are in a wheelchair the exercises you should be concerned with are resistance exercises to improve your upper body strength and help reduce your chances of injury. One good place to start is with exercise videos which can be done in the privacy of your own home any time you want.
If you're interested in doing all of your working out at home, you might want to think about investing in some specialized exercise equipment. There are many new strength training machines available for people in wheelchairs, as well as hand-cyclers and other cardio equipment. But, don't let a lack of special equipment keep you from your work out. If you have upper body mobility, try lifting your arms straight out in front of you, hold for a few seconds then lower. Next, lift your arms out to the sides (stopping at shoulder level), hold, then lower. Do both of these exercise 15 to 20 times and, as you get stronger, hold light hand weights. More specific upper body activities include shoulder shrugs, overhead presses and bicep curls.
If you're competitive, why not get involved in organized sports? Wheelchair Sports can help you find events near you that include basketball, archery, fencing and more. If you need help with training for a specific sport or event, the NCPAD can help you find fitness programs in your area.
Stretching and flexibility is is important too for reducing the chance of injury. Specifically, you should be stretching all the major muscles in your upper body, including your shoulders, arms, back and neck. Rehab Team Site offers examples of stretches you can do for your upper body and includes tips on proper form.
Arthritis
Exercising is a great way to manage arthritis. For instance, stretching can increase the mobility in your joints and will reduce your chances of injuring yourself. Weight training will help you build lean muscle tissue which will help you both lose body fat and increase your strength. In one study researchers found that strength training "leads to significant improvements in strength, pain, and fatigue without exacerbating disease activity or joint pain" in people with rheumatoid arthritis. If you're interested, visit your doctor who may be able to provide basic range-of-motion exercises.
Don't forget to do some cardio exercise, as well. Some choices for those with arthritis are walking, swimming, stationary cycling or anything else that is low-impact. Keep in mind that you should try for 20 to 30 minutes of low-impact aerobic activity at least three times a week, unless you are experiencing joint swelling. The National Institute of Arthritis and Musculoskeletal and Skin Diseases can give you some basic guidelines for exercising with arthritis and ways to cope with arthritis pain and Physician and Sports Medicine shows examples of stretching and strength exercises you can do at home, with minimal or no equipment.
