What is adaptive aerobics?
Many times people with disabilities feel overwhelmed with just their regular daily activities. So just thinking about adding regular exercise workout into their daily routine might seem impossible and not worth the headache. Many people with disabilities have very active lives, but many of those people find that implementing a regular exercise routine is quite difficult. One of the main reasons is physical limitation due to a disability, along with not knowing the best and safest forms of exercise, in which they could perform. But with adaptive aerobics and other forms of adaptive exercise, people with disabilities can easily participate in a variety of different activities. The definition of adaptive exercise/aerobics is simply exercises/aerobics that are customized for groups of people with disabilities. Quite often adaptive exercises and aerobics are customized to meet the individual needs of people with disabilities.
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Implementing a regular exercise workout into your daily life can have multiple physical and emotional benefits. These benefits include; increased mobility, help maintaining body weight, strengthening muscles, helping to avoid depression, and improving the overall quality of your life. Try exercising with friends or family, this may help to motivate you and keep you motivated. Learn to see exercise as a fun, enjoyable activity.
Exercise training guidelines for people with disabilities:
- Research your disability to help determine the exercise program that will benefit you the most. Gather the most recent medical information and literature about your disability to help you develop a suitable exercise program.
- Learn about the different types of training programs that are available to you and how your disability may interact with these programs.
- To get you started, you may ask your physician or physical therapist for help. Your physician will help you by determining which muscle groups are still functional and which muscle groups are not. This will assist you in developing or finding an exercise program that will be most beneficial to you and also make you aware of exercises that you should not perform.
- Start slowly. Gradually increase the workout time and intensity. Make any necessary adjustments as you go. Learn to recognize your limitations along the way.
- You may want to focus on muscles groups that will benefit you the most in your daily life.
- Check you blood pressure and heart rate regularly. Make sure they remain in safe ranges. Don't over do it.
- If you experience pain, dizziness or shortness of breath, stop exercising. Immediately contact your physician or health care provider is these symptoms continue or worsen.
Types of exercises:
- Stretching and range of motion. It is important to stretch muscles and joints to maximize and maintain function whether you have the ability to do it yourself or if you need the assistance of another person. A good example is arm circles. Performing arm circles can help you maintain function in your shoulders, which can make it easier for you to reach for something and/or to move something that is in your way. Range of motion and stretching exercises will help you to keep muscles flexible and prevent muscles from tightening.
- Cardiovascular exercises. These type of exercises are also know as aerobic exercises. Aerobic exercise has many benefits such as lower blood pressure levels, improved cholesterol levels, and lower blood sugar levels. Participating in an adaptive aerobics class or a water aerobics class are aerobic activities that strengthen your heart and lungs and boost endurance.
Try different sporting activities such as tennis and golf. Both can be played from a wheelchair. Try using a modified club, gripping aid and/or teeing device. Find local wheelchair teams for soccer, basketball, bowling and floor hockey. And remember to have fun!
