OK, maybe physical fitness is not your main goal in life.
But for you to reach other important goals, such as maintaining your ability to live independently, work or care for others, physical fitness can increase stamina and strength.
For disabled people who wish to get fit and healthy, the biggest thing to remember is that there is always something you can do.
Whether it be related to exercise or related to diet and lifestyle, you just need to follow the basic principles of health and fitness and make them work for you.
Choose activities you think you will like
If aerobic exercise is the goal, a DVD or audiotape that focuses on people with disabilities might be the answer.
For increased strength, hand weights, books, or even water bottles can be used.
For stretching and flexibility, a seated yoga program, learned from a book or DVD, can help.
And remember, if you choose something that doesn’t work, choose again: this is your programme.
Set a goal, and go for it
If you are inactive now, setting a goal of 10 minutes of activity three times a week might be more achievable than 30 minutes per day.
The idea is to start small, and build on it, but do start.
If you miss a session, don not give up; just start again as soon as you can.
Become aware of your triggers and barriers
A trigger is something that prompts your activity, such as setting up a schedule or exercising to your favourite music.
A barrier is something that prevents activity, such as failure to set goals or not setting time aside.
Figure out what works for you, and stick with it.
Reward yourself
If you set a goal and achieve it (such as exercising three times weekly for a month), be sure to reward yourself.
A bunch of flowers, a visit to the park on a nice day, or a new pair of sweat pants might be just what you need to encourage you to keep up the good work!
Find a buddy or two
Identify others around you who will support your health improvement efforts.
An encouraging personal care attendant, or a roommate who works out with you, will help you focus on your activity goals.
Even a friend you can call or email to report your progress can help!
It is OK to try different activities to find one that works.
Each time you try to increase activity, your chances of succeeding get better.
While it can be difficult to change everyday habits, it is possible and you can do it.
What things do you need to consider when training someone with a disability?
When training someone with a disability, you really need to think outside of the box.
The same fitness principles apply, but you cannot just dish out the usual tricks.
An obvious example is the fact that a wheelchair user cannot simply go for a run, and many people think that running is the only form of cardiovascular exercise out there.
In these cases, it is about working out ways to raise the heart rate without using the legs.
Often a simple circuit switching between abdominal exercises and upper body exercises can achieve the same result.
Sometimes it is about taking a step back and working on simple movements, such as standing up from a seated position.
For those with a weak lower body this is a great exercise and, when done in the right quantity, can work on both strength and cardiovascular aspects of fitness.
In many cases, fitness training is simply about showing people that they CAN do exercise despite their disability.
The first thing I try to do when meeting someone is focus on what they CAN do, not what they cannot do.
Doing some exercise, even a few times a week, can help you stay fit and healthy. There are lots of ways to exercise at home.
Find somewhere comfortable and safe to exercise.
Start small and go at your own pace.
Seek medical advice and ask your fitness professional if they are qualified to design exercise programmes for disabled clients. — Online.
