Physical activity is important for an individual’s mental health, physical health, and overall well-being. For people with physical disabilities, finding accessible or limited mobility exercises can be challenging. These exercises are adaptable and low-impact, ideal for individuals who need or prefer limited mobility exercises.
Yoga
Yoga is a relaxing exercise involving slow movements, breathing exercises, and stretching. Usually partaken on a yoga mat in sitting or standing positions, this practice is ideal for those seeking a limited mobility exercise. The best part about yoga? It’s not a one-size-fits-all activity—it’s extremely adaptive. Yoga positions and movements can be easily adjusted to individuals’ abilities and comfort levels. In addition, poses can be modified by using supplemental equipment such as bolsters, chairs, blocks, and straps. Yoga classes can be held at fitness centers, community centers, gyms, or even the comfort of your own home with a YouTube video! Learn more about the benefits of yoga here.
Walking
Walking is a wonderful exercise for the mind and body—and it can be adapted to each individual’s needs! One may choose to walk on a treadmill and use the armrests for arm-side support. Other adaptive tools can be used when going for a walk such as a cane, walker, or another individual for support. Going on outdoor walks in nature is extremely helpful for clearing one’s mind and mental space—no matter what adaptations one may use!
Swimming
Due to the buoyancy of water, it can be easier on one’s body to move around in water. Water pressure releases some aspects of gravity and the feeling of weight, making one feel lighter and more free while in the water. Swimming, water aerobics, and maneuvering around in a body of water are great ways for those with physical disabilities to get active in a fun, low-impact manner. Flotation devices are also a great tool to make swimming and water activities easier and more accessible.
Low-Impact Workout Machines
Most gyms and fitness centers have a plethora of different workout machines. While some are more physically demanding than others, the following cardio machines can be adaptive for a low-impact cardio workout:
- Elliptical machines
- Treadmills
- Recumbent biking machines
- Indoor cycle machines
These machines all have handles and adjustable settings for speed, resistance, and level changes. Other workout machines, such as leg presses, arm raises, and pulldowns, are also adjustable, so each individual can set it to their preference and strength level.
Biking
Biking is a versatile exercise due to the large variety of bikes. Adaptive bikes offer the versatility to be a low-mobility exercise while also providing a great workout. Some varying types of bicycles include:
- Trike: A 3-wheeled bicycle, requiring limited balance and easy mobility
- Recumbent indoor bike: A low-sitting cycling machine that can be adjusted to strength, speed, and resistance
- Tandem bike: A 2-seated bicycle that allows two individuals to bike at once, where the back-seater can cycle at their own pace and with less strength if desired
- Electric bikes: A bicycle with an electric motor that allows an individual to take breaks whenever the motor is in use
iCan Shine Bike Camp
Covey is proud to host our annual iCan Shine Bike Camp! This camp allows individuals with disabilities to learn how to ride a bicycle in a safe and empowering environment. To give riders confidence and a new sense of accomplishment, Covey’s mission is to continuously foster personal growth. Learn more about our iCan Shine Bike Camp—we’d love to see you there!
