Exercise offers many health advantages, from lifting mood and stamina gains to reduced risks for chronic diseases like cardiovascular issues and diabetes.
Accredited exercise physiologists offer exercise programs tailored to disabled adults to promote healthful living and manage any underlying conditions ndis provider Melbourne.
Adults with disabilities should aim to complete moderate-intensity aerobic activity and muscle strengthening exercises on two or more days of each week, in addition to any needed medical treatments.
1. Chest Press
The chest press (or bench press) is an indispensable exercise for anyone aiming to develop their pectoral muscles. Additionally, this exercise stimulates other upper body and core muscles such as shoulders (anterior deltoids), triceps brachii and serratus anterior along the top portion of their ribcage.
No matter your ability level, exercising with equipment like a wheelchair or plyometric box is accessible and effective for everyone. When necessary, stable footholds on the floor or benches equipped with foot plates allow users to concentrate on maintaining stability and movement control rather than worrying about weight issues.
2. Reverse Flys
The reverse fly targets your shoulder (posterior and rear deltoids) and back muscles (trapezius and rhomboids). In addition, it strengthens your rotator cuff – keeping your shoulder joint healthy!
As with any resistance exercise, proper form is of the utmost importance. Swinging weights too quickly or moving your upper body too violently could result in injury and discomfort.
To perform the reverse fly, hold two dumbbells in each hand while standing with feet hip-width apart and knees slightly bent. Hold your breath as you hinge forward at your hips to lower your torso by 45 to 90 degrees before raising arms out to sides while simultaneously squeezing shoulder blades together for one rep before returning them down and repeating until your set is completed. That is one rep.
3. Squats
Squats are an effective way to exercise multiple muscles simultaneously while burning calories and are accessible anywhere. In addition, squats serve as an indicator of lower body strength and mobility – attributes essential for daily movements like sitting down on chairs or leaping over obstacles.
Assume a standing position slightly wider than hip-width apart and then squat until your hips drop below your knees. To increase explosive power and boost performance even further, try doing loaded squat jumps.
If the traditional bodyweight squat proves too difficult for you, an accredited CrossFit trainer can help find an alternate safe variation. They will assess your ability to perform one, suggest modifications and provide drills to improve technique.
4. Arm Circles
Arm circles are an easy and effective way to work the shoulders and arms (biceps, triceps and deltoid muscles) while simultaneously decreasing arm fat. Arm circles also make an excellent warm up exercise before training sessions or other rigorous physical activities.
This exercise begins by standing up and stretching both arms out in an L shape parallel to the floor on either side. Next, begin making small clockwise circles with your hands until a stretch occurs in your shoulders and triceps. Gradually increase their size until a stretch occurs in these muscles.
Arm circles performed twice daily combined with chair exercises like desk push-ups and arm punches can help burn up to 100 calories each week.
5. Leg Circles
Leg circles are an effective way to target one leg and hip at a time, strengthening core muscles for stability of shoulders and pelvis as well as increasing hip mobility and improving balance.
Assume a comfortable position lying on your back with one leg extended toward the ceiling and another foot on the floor (bent or straight, depending on your flexibility). Engage your core by slowly rotating your raised leg in large clockwise circles until five reps have passed.
This exercise works the hip abductors, hip flexors and inner thigh muscles. To modify it, try decreasing the number of cycles or performing it with bent knees.
6. Cycling
Disability experts advise disabled people to aim for at least two sessions of cardiovascular exercise each week at an intensity level they find comfortable and safe; such as home workouts or online classes through Activity Alliance’s list of seated workouts on YouTube.
One study on participants who are disabled described cycling as an effective way of improving physical health and fitness while having positive mental health impacts, yet they were never encouraged by health professionals to do so despite some having undergone physical therapy which included static cycling machines.
