13 Good sports for the disabled & bull; hello healthy

Being a person with a disability does not mean that you are stuck with being overweight. While a disability can limit the types of physical activity you can do, there are still a number of ways you can stay active, manage pain and lose weight.

By focusing on the 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 decline

To be able to successfully exercise painlessly with a physical disability, illness, or weight problem, start by getting permission from a doctor. Talk with your doctor, physical therapist, or other health care provider about activities suitable for your medical condition or mobility problem. Your doctor may even be able to recommend services aimed at helping people with reduced mobility become more active, including an exercise plan tailored specifically for your condition.

Issues such as balance and coordination, strength, flexibility, fatigue, and comfort level are factors that must be considered in any training program for persons with disabilities. You want to increase your metabolism in a safe way while maintaining your functional capacity.

What kinds of sports are safe for people with disabilities?

Mobility issues undoubtedly make some types of exercise more difficult than others, but regardless of your physical condition, you should strive to incorporate several types of exercise into your workout routine.

The following list includes several fitness exercises that involve sitting on a chair. With a note, if you use a wheelchair, always make sure your wheelchair is on brake or off.

Stretch

Every time you start exercising, it's a good idea to warm up first for five minutes and end by cooling down for five minutes after exercising.

You can do basic stretches with assistance resistance band. Resistance band can be used while sitting, standing, or lying down. Band These are available in different strengths so it's great to choose the one that suits you the most.

Hold both ends the band with both your hands, bend your elbows, and pull in the stretch the band it leads out of your body or into your body slowly. Then, return to the starting position. Repeat five times.

You can also do an overhead stretch that involves sitting up straight and raising your arms above your head while inhaling. Hook your fingers and turn your palms toward the roof ceiling. Then, exhale and push your hands back slightly. Hold the position for a few seconds before returning to the starting position. Repeat the set five times.

Push ups

Pushups are a form of strength training. Place your hands on the armrests of the chair. Holding on to the armrests, slowly lift yourself up and return to your seat. Repeat five times and you can gradually increase the number of sets. Don't force yourself to do multiple pushups at once, and take short breaks between sets.

Seated Knee Lift

Sit up straight on the edge of a chair, bend your knees while keeping your feet together and your feet steady on the floor. Position your hands on both sides of the chair (not on the armrests) and lean back slightly.

Starting with an exhale, pull your knees toward your chest while pushing your upper body forward using abdominal contractions, not pulling your body forward with the help of both hands. Then lower your feet almost to the floor and inhale. Keep your feet off the floor until one set of exercises is completed.

Repeat five times and you can gradually increase the number of sets.

This exercise should be done slowly and well controlled. Don't let the momentum of your feet control you, and resist the force of gravity which can bring your foot back to the floor when you try to return to the starting position.

Seated Dumbbell Concentration Curls

From a sitting position, grasp the dumbbells with underhand grip (grasp the dumbbell bar with your palms facing your body). Starting with your strongest hand, place your elbows on the inside of your thighs.

While inhaling, lift the dumbbells towards your shoulders while keeping your upper body still. Then, exhale while lowering the dumbbells until your arms are straight again but your elbows are unlocked.

Seated Dumbbell Shoulder Press

Use a chair that has a backrest for back support. Grip a dumbbell with an overhand grip (grip the dumbbell bar with your palms facing out of your body) in each hand. Raise your arms at shoulder level, facing outwards, and your elbows are in a 90 degree position.

While exhaling, push the weight over your head so that your arms are straight. Don't lock your elbows completely. Then, return to the starting position while inhaling.

If you have shoulder pain, position your palms as you grip the dumbbells facing your body. Don't bend your back during the walking exercise.

Seated Dumbbell Triceps Extensions

Sit on the edge of a chair holding one dumbbell with both hands behind your neck, holding the dumbbell disc and wrapping your thumb and index finger around the bar.

As you exhale, lift the dumbbells straight above your head, keeping your elbows beside your ears. Afterward, gently lower the dumbbells to the starting position.

Tighten your abdominal muscles to keep your back straight, not bent or stretched back. Keep your elbows close to your ears during the movement and keep your upper arms in the starting position and still.

Dumbbell Wrist Curls

Sit with your upper arms resting on your thighs or the surface of a chair. Grasp one dumbbell in an underhand grip, then place your other arm on top of your wrist to keep the arm motionless.

While exhaling, bring the dumbbells toward your body using a push from your wrist. However, keep the arm in position using your free arm.

Then, inhale while lowering the dumbbells to the starting position. Repeat for five times, then change arms, or it can be done alternating between the hands.

Seated Leg Extensions

Sit up straight on the edge of a chair, bend your knees while keeping your feet together and your feet steady on the floor. Position your hands on both sides of the chair.

As you exhale, stretch your right leg forward so that it is parallel to the floor while keeping your left leg firmly on the floor and your upper body still. Hold position for a count of two. Then, inhale as you bend your right knee back to the starting position. Repeat five times, then repeat for the left leg.

Do this set slowly and with complete control. Focus the exercise on stretching the leg muscles.

Seated Dumbell Side Bends

Sit up straight with a dumbbell in each hand, with your feet slightly apart. As you exhale, lean your upper body to the left until you find it comfortable. Hold the position for 2-3 seconds. Inhale while returning to the starting position. Repeat the set for the right side of the body. However, don't let your weight pull you forward or back.

Dumbbell Shrugs

Sit up straight with dumbbells on both sides of your body, with your legs slightly apart. Hold a dumbbell with your palms facing your body.

Exhale, slowly lifting your shoulders together while keeping your arms straight. Hold the position for 1-2 seconds. Then, inhale while slowly lowering your shoulders back to the starting position. Try doing 2 sets of dumbbell shrugs with 10-12 repetitions for one set.

The thing to remember, don't drag your shoulders.

Boxing

Use a chair that has a backrest for back support. Sit up straight and clench your hands together and start making powerful swings, with or without the help of dumbbells, to burn calories and increase heart work. You can do this simple boxing on your own, following a training pattern from a boxing exercise video, or by playing interactive games on the Nintendo Wii or XBox 360.

If you have joint problems from arthritis or an injury, for example, your doctor or physical therapist may recommend isometric exercises to help maintain muscle strength or prevent further muscle damage. Isometric exercises require you to push against a sturdy, immovable object or other body part without changing the length of the muscles or moving the joints.

Isometric Biceps Hold with Towel

With a straight sitting position, step on one end of the long arm with your right foot, grasp the opposite end with your right hand (palm facing your body) and stretch out the towel. Keep your feet slightly apart.

Tighten your arm muscles while pulling the towel toward your chest until you can feel enough tension. Hold (still contracting the arm muscles) in the 90 degree position for 30 seconds.

Step right foot away from the chair and hold the position at 45 degrees for 30 seconds. Switch sides of the legs and repeat to fill one set.

Adjust the resistance by stepping closer (harder) or farther (easier) than the end of the towel in your hand. You should feel sufficient tension during each set of exercises (it may be necessary to adjust by stepping further from the hand for each different angle). Make sure not to hold your breath.

Isometric Shoulder Hold with Towel

Sitting up straight, step on one end of the long arm with your right foot, grasp the opposite end with your right hand (palm is facing the floor; arm is on the right side of the body) and stretch out the towel. Keep your feet slightly apart.

Tighten your arm muscles while pulling the towel at your sides so that your arms are parallel to the floor, until you feel enough tension. Hold (still contracting the arm muscles) in the 45 degree position for 30 seconds. Step feet away from your hands and keep your arms extended parallel to the floor. Hold for 30 seconds. Switch sides of the legs and repeat to complete one set.

Adjust the resistance by stepping closer (harder) or farther (easier) than the end of the towel in your hand. You should feel sufficient tension during each set of exercises (it may be necessary to adjust by stepping further from the hand for each different angle). Make sure not to hold your breath.

Since persons with disabilities or long-term injured patients have a tendency to lead a sedentary lifestyle, it is important to exercise regularly within one's ability and avoid long-term inactivity, whenever possible.

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