Disclaimer: In this post, I am sharing low-impact exercise options for disabled people. I am not a fitness expert, and it is not to be taken as fitness advice.
Exercise is just as important for disabled people as it is for non-disabled people, but it is harder when you are disabled because fitness is not accessible. Non-disabled people often shame disabled people for not exercising because they don’t understand how much harder it is for disabled people to get in shape. People are always praising me for my fitness level because a lot of people with my disability do not exercise. Regular exercise makes my life easier as a disabled person, and everyone who is able and has the time to exercise should make it part of their routine. I exercise regularly, but don’t shame disabled people for not exercising because fitness is not accessible, and you never know why someone is choosing not to exercise. As a disabled person, I have found ways to make my workout routine accessible to fit my needs, but not all disabled people will know how because there are very few resources that are truly accessible and teach disabled people how to exercise. High-impact exercise can burn a lot of calories, but when you are disabled, high-impact exercises might be too hard on your body and not a good choice for you. What are some low-impact exercises you can do with a disability? In this post, I am sharing some low-impact exercise options you can do if you are disabled.
Go for a walk-People sometimes will say that walking is not exercise, and it is so important that you don’t listen to these people. Walking is one of the best low-impact things you can do for your body, and you don’t need to be walking ten thousand steps a day, and for some people, that may be too much. If you challenge yourself to walk a little bit more than you do now, you will benefit from that because movement strengthens your heart and improves your cardiovascular health. You can make walking higher-impact by choosing a hilly path or walking with weights, but if you are a beginner, you might not want to do that. Go for a walk and get some fresh air because a short walk every day improves your blood pressure and does great things for your body. If you are unable to walk, get in your wheelchair and push yourself around your neighborhood to get some exercise. Walking is a great low-impact form of exercise for disabled people because it’s not hard on your joints. I don’t know why you wouldn’t want to go on a walk because it’s an excuse to listen to your favorite music or podcast for twenty minutes.
Do some Pilates– As a disabled person with a physical disability, I don’t do yoga because it’s not very accessible to me, and most of the moves are impossible with my disability. Pilates is not fully accessible to me, and there are some exercises I am not able to do because of my disability, but fortunately, there is a lot more I can do. Pilates or yoga is a great low-impact option for disabled people because it’s not hard on your joints. You may need to make some modifications to your practice, and there may be some exercises you cannot do, but a lot of exercises can be modified. Pilates is not a great source of cardio or strength training, and you don’t want to stop walking, but it is a great thing to add if you want to strengthen your core.
Go for a swim– Exercise is more difficult when you have a physical disability because you are more limited and don’t have as many options as a non-disabled person. Cardio, in my experience, is one of the hardest things to train because I don’t benefit from most machines, and I can’t use a treadmill like a non-disabled person can. Walking can be a great option for some disabled people, but walking is not possible for some disabled people, and swimming is a more accessible option. Swimming is not my preferred way to exercise, but it is a great low-impact option for disabled people because you don’t have limitations in water that you would on land. It is getting to that time of year when it is warm enough to get in the pool, and now is a great time to pick up swimming!
Dance to favorite song- Exercise can be boring, and sometimes people don’t exercise because they get bored with their routine. Sometimes we have to do exercises that are boring because it benefits our health, but you can make fitness fun, and people who do tend to be more consistent. Put on your favorite song and start dancing because you may be surprised by how long you can dance to your favorite songs. Dancing looks different for people with physical disabilities, and that is okay because even though you may do something in a slightly different way, that doesn’t mean you should stop doing it. Dance in your own way like no one is watching, even if people are, because it doesn’t matter what people think, and the only thing that matters is that you enjoy doing it.
Do a seated workout video- I wouldn’t say that every seated workout is accessible for everyone because some workouts that claim to be accessible have a lot of leg movement, which may not be possible for some wheelchair users. Seated workout videos such as Sit and Be Fit may be an option for some people, and it’s worth exploring to see if it’s a good option for you.
Non-disabled people often tell disabled people that we should exercise more, but no one is showing us how to get started. Shaming disabled people for not exercising is not helpful, and we need to be showing people different ways they can move their bodies more, because there are very limited resources. Accessibility looks different for all disabled people, and even though something is accessible to me, it doesn’t mean it’s going to be accessible to all disabled people because there is no one-size fits all to fitness. It is hard to find an accessible routine, and the most important thing is that you find something that works for you. Exercise is one of the most frustrating things to do when you are disabled, but if it were accessible, more disabled people would be inclined to do it. I spend hours looking for an accessible routine, but not all disabled people are going to have that kind of time, and if you want disabled people to exercise, it needs to be accessible. Disabled people are not going to bother with the struggle of exercising if it’s too inaccessible. What is your favorite low-impact form of exercise? If you liked this post, please leave a comment below and share it with your friends.
New posts are published most Tuesdays and Thursdays. Subscribe to my blog’s email list to be notified when a new post is made. Emails are never shared with anyone and I will never spam you!
My Rockin Disabled Life 