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Medical Video: Disability sport is the future | Abu Yilla | TEDxUTA
Being a person with disability does not mean you are stuck with being overweight. Although disability can limit the types of physical activity you can do, there are still a number of ways you can stay active, manage pain while losing weight.
By focusing on various things you can do, and not struggling with the limitations you have, a healthy and productive body is not impossible for you to achieve.
Physical disability does not mean that your health will decrease
To be able to successfully exercise without pain with physical disabilities, illness, or weight problems, start by getting permission from a doctor. Talk to your doctor, physical therapist or other health care provider about activities that are suitable for your medical condition or mobility problems. Doctors may even be able to recommend services aimed at helping people with limited mobility become more active, including training plans specifically designed for your condition.
Issues such as balance and coordination, strength, flexibility, fatigue, and comfort level are factors that must be considered in every training program for persons with disabilities. You want to increase your metabolism in a safe way while maintaining your functional capacity.
What kind of exercise is safe for people with disabilities?
Mobility problems certainly make some types of exercise more difficult than others, but regardless of your physical condition, you should try to combine several types of exercises into your exercise routine.
The following list includes some fitness exercises that involve sitting in a chair. With a note, if you use a wheelchair, always make sure your wheelchair is in brake or off condition.
Stretch
Each time you will start exercising, it's good to warm up for five minutes and end by cooling for five minutes after exercising.
You can do basic stretching with help resistance band. Resistance band can be used while sitting, standing or lying down. Band it is available in different strengths so it is good to choose the one that suits you best.
Hold both ends the band with both of your hands, bend your elbows and pull stretch the band it leads outside the body or into your body slowly. Then, return to the starting position. Repeat five times.
You can also stretch over your head which involves sitting straight and lifting your arms above your head while breathing. Hook your fingers and turn your palms toward the roof ceiling. Then, exhale and push your hands slightly backwards. Hold the position for a few seconds before returning to the starting position. Repeat the set five times.
Push up
Pushups are a form of strength training. Position your hands on the chair armrest. While holding on to the armrest, slowly lift your body and sit back. Repeat five times and you can gradually increase the number of sets. Don't force yourself to do lots of pushups at once, and take a break between sets.
Seated Knee Lift
Sit firmly on the end of the chair, bend your knees while keeping your feet stuck to one another and your feet steady on the floor. Position your hands holding on both sides of the chair (not on the armrest) and leaning slightly backwards.
Begin by exhaling, pulling both knees towards the chest while pushing your upper body forward using contractions of the abdominal muscles, not pulling the body forward with the help of both hands. Then lower the foot position to almost touch the floor while breathing. Keep your feet from touching the floor until a set of exercises is complete.
Repeat five times and you can gradually increase the number of sets.
This exercise must be done slowly and controlled properly. Don't let your foot's momentum control you, and your opponent's gravitational force can bring your foot back on the floor when you try to get back to the starting position.
Seated Dumbbell Concentration Curls
From a sitting position, hold the dumbbell with underhand grip (hold the dumbbell rod with your palm to your body). Start with your strongest hand, position your elbows on the inside of your thighs.
While breathing, lift the dumbbell towards your shoulder while keeping your upper body immobile. Then, exhale while lowering the dumbbell until your arms are back straight but your elbows are not locked.
Seated Dumbbell Shoulder Press
Use a chair that has a backrest to support your back. Hold the dumbbell with an overhand grip (hand-held dumbbell bar with your palm facing your body) in each hand. Lift your arms parallel to your shoulders, facing out, and your elbows in the 90 degree position.
While exhaling, push the load over your head until the arms are in a straight position. Don't lock your elbows completely. Then, return to the starting position while inhaling.
If you experience shoulder pain, position your palm when holding a dumbbell to your body. Don't bend your back during walking exercises.
Seated Dumbbell Triceps Extensions
Sit at the end of the chair holding a dumbbell with both hands behind your neck, holding the dumbbell plate and wrapping your thumb and index finger around the bar.
When exhaling, lift the dumbbell straight above your head, keeping your elbows beside the ears. After that, lower the dumbbell with the control slowly to the starting position.
Tighten your abdominal muscles to keep your back straight, not bending or stretching backwards. Keep your elbows close to the side of the ear during movement and keep your upper arm in a starting position and not moving.
Dumbbell Wrist Curls
Sit with your upper arm resting on your thigh or seat surface. Hold a dumbbell with an underhand grip, then position your one arm above your wrist to keep your arm from moving.
While exhaling, move the dumbbell towards your body using a push from the wrist. However, keep the arm in position using your free arm.
Then, inhale while lowering the dumbbell to its starting position. Repeat for five times, then change arms, or alternately between hands.
Seated Leg Extensions
Sit firmly on the end of the chair, bend your knees while keeping your feet stuck to one another and your feet steady on the floor. Position your hands holding on both sides of the chair.
When exhaling, stretch your right leg forward to parallel the floor while keeping your left leg firmly away from the floor and your upper body not moving. Hold position for two counts. Then, inhale together as you bend your right knee back to its starting position. Repeat five times, then repeat for the left foot.
Perform this set slowly and with full control. Focus the exercise on stretching the leg muscles.
Seated Dumbell Side Bends
Sit straight while holding a dumbbell in each hand, and the legs are slightly apart. When exhaling, lean your upper body to the left until you find a comfortable position. Hold position for 2-3 seconds. Inhale while returning to the starting position. Repeat the set for the right body. However, don't let your body weight pull you forward or back.
Dumbbell Shrugs
Sit straight while holding dumbbells on both sides of your body, and both feet are slightly apart. Hold the dumbbell with your palm facing your body.
Exhale, slowly lifting your shoulders together while keeping your arms straight. Hold position for 1-2 seconds. Then, take a breath while lowering both shoulders to the starting position slowly. Try to do 2 sets of dumbbell shrugs with 10-12 repetitions for one set.
Remember, don't drag your shoulders.
Boxing
Use a chair that has a backrest to support your back. Sit straight and fist both hands and start making powerful swings, with or without the help of dumbbells, to burn calories and increase the work of the heart. You can do this simple boxing yourself, follow the training pattern from the boxing training video, or by playing interactive games on the Nintendo Wii or XBox 360.
If you experience joint problems from arthritis or injury, for example, a doctor or physical therapist might suggest isometric exercises to help maintain muscle strength or prevent further muscle damage. Isometric exercises require you to push against a solid, immovable object or other body part without changing muscle length or moving joints.
Isometric Biceps Hold with Towel
With a straight sitting position, step on one end of the long hand with your right foot, hold the opposite end with your right hand (palm facing your body) and stretch the towel. Keep the feet slightly apart.
Tighten your arm muscles while pulling a towel against your chest so you can feel enough tension. Hold (still with arm muscle contractions) at 90 degrees for 30 seconds.
Move your right foot away from the chair and hold the position at 45 degrees for 30 seconds. Exchange the sides of the legs and repeat to fill a set.
Adjust resistance by stepping closer (harder) or far (easier) from the end of the towel in your hand. You should feel enough tension during each set of exercises (it may be necessary to adjust by going further from the hand for each different angle). Be sure not to hold your breath.
Isometric Shoulder Hold with Towel
With a straight sitting position, step on one end of the long handle with your right foot, grip the different ends with your right hand (palms facing the floor; arms on the right side of the body) and stretch towels. Keep the feet slightly apart.
Tighten your arm muscles while pulling a towel next to your body until your arms are parallel to the floor, until you feel enough tension. Hold (still with arm muscle contractions) at 45 degrees for 30 seconds. Step your feet away from your hands and keep your arms stretched parallel to the floor. Hold for 30 seconds. Swap sides and repeat to complete a set.
Adjust resistance by stepping closer (harder) or far (easier) from the end of the towel in your hand. You should feel enough tension during each set of exercises (it may be necessary to adjust by going further from the hand for each different angle). Be sure not to hold your breath.
Because persons with disabilities or long-term injury patients have a tendency to have an inactive lifestyle, it is important to exercise regularly according to their abilities and avoid being inactive for a long time, if possible.
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