Fitness & Exercise  

I am not going to get too much into fitness and exercise on this website as there is so much information about this subject in books and on the Internet, YouTube and Social Media.  There are so many aspects of fitness and the incorporated exercises that go them; from yoga, pilates, tai-chi, chi-gong, to dance, gymnastics, power-walking, jogging, and running; to all the sports related fitness and exercise options.

Most people that are visiting this website are here because they have experienced a debilitating accident, surgery, chronic disease or cancer that have left them with limited use of their body.  Many of you are in wheelchairs, walkers or other devises to assist you in your daily living.  Many of you are seniors.

Physical activity plays an important role in maintaining health, well-being, and quality of life. Physical activity helps control weight, improve mental health, and lower the risk of early death, heart disease, diabetes, and some cancers. Physical activity can also improve mental health by reducing depression and anxiety. For people with disabilities, physical activity helps to support daily living activities and independence.  Any amount of physical activity that gets your heart beating faster can improve your health. Some activity is better than none.

What I want to focus on is the importance of exercise and how important just moving your body is to your overall health.  Incorporating exercise into your life should be a gradual process. You don't have to run marathons to reap psychological and physical rewards for exercising. You can increase your movements in many small ways.  Being disciplined is important, but making exercise fun and sustainable is also essential.

Physical Therapy

Many adults with disabilities and chronic health conditions can participate in regular physical activity; however, it’s important to consult with a healthcare professional or physical activity specialist; for example a physical therapist or personal trainer.  Enlisting the aid of a professional is crucial when starting out on any fitness program after a disability as they understand how your disability or health condition affects your ability to safely do physical activity.

Get Active in Your Neighbourhood

Engaging in physical activity with others will improve your physical health, as well as your mental health and well-being. Most people can get out and walk outdoors in their neighbourhood and engage with other people. Being able to socialize is imperative to the human soul.

People with disabilities who are able to walk or move with the use of assistive devices, such as wheelchairs or walkers and are able to get out and about and socialize report a much higher sense of wellbeing than those that stay housebound.

Get Active in Your Home

Being active in your home is a good practice. Regular exercise will help you to maintain or regain strength.  For seniors who have decreased or lost mobility in their legs, keeping core and upper body strength will still allow you to reach for items, and care for yourself, allowing you to maintain your independence.

Maintain Your Independence

For seniors, regular exercise to maintain or regain strength is crucial. For seniors who have decreased or lost mobility in their legs, keeping core and upper body strength will still allow you to reach for items, and care for yourself, allowing you to maintain your independence.

Emotional Benefits of Exercise

Endorphins released during exercise can help boost your mood, relieve stress and regulate your sleep.

While exercise is not a cure-all for all mental health challenges, routine exercise can offer plenty of emotional benefits, both immediate and long-lasting.

Seniors and physically disabled people face a variety of factors that may lead to depression, from certain medications to frustration over a loss of mobility. Some studies have shown that regular exercise can be as effective as antidepressants.  In addition to the mood-boosting benefits of regular exercise, maintaining your strength and independence will help to counter depressed feelings.

Social Benefits

Finding social outlets for your exercise, such as a wheelchair basketball team or a swim class at an adaptive gym can help you meet new people.  Keeping and growing your social network can provide emotional support, and finding people in your community with similar mobility impairments can be a great outlet for friendship and camaraderie.

Prevent Injury and Falls

If you are self-ambulating in a wheelchair, your chest and shoulder muscles need extra support to prevent injury from the repetitive motion, and your back muscles will require strengthening as they are not engaged when you are pushing your chair.

If you only use your mobility device part-time, it is important to strengthen your core and leg muscles to prevent falls when you are standing or walking.  

Regardless of your disability, being in a sedentary position for most of the day can cause serious side effects, such as blood clots.  Routine movement can help prevent these or other serious problems due to inactivity.

You may want to consult with your doctor or physical therapist suggestions on exercises best for your individual needs, and adaptive sports programs and gyms in your area.

Fighting Disease

Maintaining a healthy weight and getting regular exercise are helpful in fighting heart disease and diabetes.  People who have physical disabilities may be at a higher risk for certain conditions. Regular exercise can alleviate many health risks associated with living a sedentary life.

"Small daily improvements over time lead to stunning results."
— Robin Sharma

Examples of exercises for seniors, physically challenged and the disabled

Home Health Care: 8 chair exercises

Lifeline: 12 chair & seated exercises

Lifeline:  Free Download exercise guide

Daily Caring:  10 chair exercises

Seniors Mobility:  Free download exercise guide

The following series of videos will help those people like myself that are confined to a wheelchair.  Once I have my own YouTube channel established, I will be illustrating my own exercise routines.  Until then, enjoy this series of videos that I have selected.

The following video is a demonstration of exercises that can be done from home at the side of the bed. 
Great for strengthening the legs.

The following is additional leg exercises that can be done from home while lying on the bed.

The following video provides a demonstration of various stretching exercises that can be done while in bed.

The following is a 10 minute wheelchair upper body workout. 
This routine can be done by anyone that has limited mobility.

The following video outlines a number of excellent seated exercises that are ideal
for anyone disabled, living life in a wheelchair.

The following video provides an abdominal workout. 
Highly recommended for those folks wanting to reduce their 'para-belly'.

The following is a 12 minute intense wheelchair core workout. 
Again, this workout is ideal for anyone that has limited mobility and can be done
from a wheelchair or any chair or seated position.

"The hardest thing about exercise is to start doing it.
Once you are doing exercise regularly, the hardest thing is to stop it."
— Erin Gray

Source: Wikipedia
Source:  HealthLine
Source:  EverydayHealth
Resources:  Books—Fitness & Exercise