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Disability and Exercise: How to Work out Safely with a Physical Ailment

Everybody needs physical activity for good health. However, less than half of U.S adults with serious difficulty walking or climbing stairs (mobility disability) report engaging in aerobic physical activity. For those who are active, walking is the most common physical activity. Yet, adults with disabilities report more environmental barriers to walking than those without disabilities. Here are some ways that people with disabilities can stay active and healthy. If you suffer from a disability that prevents you from being active, you may be interested in getting the best testosterone booster on the market found on RFT Pub.

 

How to Stay Active

Engaging in physical activity outdoors can help improve your physical health, as well as your mental health and well-being. Most people can engage in an active lifestyle through walking—including people with disabilities who are able to walk or move with the use of assistive devices, such as wheelchairs or walkers. In fact, walking is the most common form of physical activity reported among active adults with mobility disabilities. Unfortunately, adults with disabilities report fewer neighborhood environmental supports (such as footpaths, public transit, and walkable shops) and more barriers (such as traffic, crime, and animals) for walking than those without disabilities. To improve this, resources were created to help promote the development of supportive environments for walking for individuals with disabilities.

 

Benefits of Exercise

Exercise is good for the heart and can also help to strengthen muscles. Improving the strength and health of your heart and toning up your muscles will have a substantial influence on other bodily functions and improve the quality of your life. The reason for this quality of life benefit is that exercise stimulates the brain to produce endorphins, the so-called “feel-good hormones”. As a result, people who exercise regularly are believed to suffer less anxiety, less depression, and enjoy a greater sense of fulfillment in their lives. If you have trouble getting a good night’s sleep, exercise can help with that, too. Physical activity increases body temperature, which can have calming effects on the mind, leading to less sheep counting and more shuteye. Exercise also helps regulate your circadian rhythm, our bodies’ built-in alarm clock that controls when we feel tired and when we feel alert. (Although improved sleep is a psychological benefit of exercise, sleep experts recommend not exercising close to bedtime.)

 

Social Benefits

Exercise also provides great opportunities for meeting people. Whether you work out in a gym or choose to join a group of other people for training or sport, exercise provides a chance to meet new people and make new friends. Together with the other benefits, this means exercise can open a brand-new world for you. And best of all, the fitness community is one where you will find masses of support and encouragement too, making it well worth the effort to get started.

 

Mental Benefits

From improving endurance to losing weight and increasing muscle tone, there is no shortage of physical achievements that come about from regular exercise. All those achievements can all add up to a great boost of self-esteem—and the confidence that comes with it. You may not set out for better-fitting clothes, a slimmer physique, and the ability to climb a hill without getting winded. Oftentimes it happens before you even realize it. It is just one of the many benefits of physical activity that boost your body, mind, and spirit.

Another mental benefit of exercise is reduced stress levels—something that can make us all happier. Increasing your heart rate can actually reverse stress-induced brain damage by stimulating the production of neurohormones like norepinephrine, which not only improve cognition and mood but improve thinking clouded by stressful events. Exercise also forces the body’s central and sympathetic nervous systems to communicate with one another, improving the body’s overall ability to respond to stress. Exercise is a scientifically proven mood booster, decreasing symptoms of both depression and anxiety. Physical activity kicks up endorphin levels, the body’s famous feel-good chemical produced by the brain and spinal cord that produces feelings of happiness and euphoria. Even just moderate exercise throughout the week can improve depression and anxiety, so much so that some doctors recommend trying out an exercise regimen for these conditions before turning to medication.

 

Best Exercises for Ailments

Swimming is an excellent exercise to perform if you have access to a pool. Always swim with a partner that can assist you. To swim, have your partner hold your legs while you propel yourself forward with your arms. Use a snorkel if you are not comfortable with holding your breath. If you have some leg function, a water aerobics class will improve your cardiovascular system and may help strengthen your legs.

Performing lightweight resistance training at a fast pace is the perfect substitute for cardiovascular exercise. These exercises will increase your heart rate and loosen up stiff joints. Purchase a lightweight resistance band and perform resistance exercises at a fast “one second up, one second down” pace. Choose a resistance that will allow you to perform 40 to 50 repetitions per set. Perform two to three sets per exercise. Limit your rest between sets to less than 1 minute and increase your resistance as you become more efficient. There any many exercises that people with physical ailments can participate in, allowing for them to regain strength and a better mindset.

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