The health benefits of exercise are so numerous and well-documented that it needs to be a part of everyone’s life. But often, those with a disability can feel excluded from it. In truth, not having full mobility need not be a barrier to getting moving. Even with reduced mobility, you can experience the mood boosting, depression busting, stress and anxiety freeing, self esteem enhancing power it brings. With a little bit of creative thinking and self knowledge of your own capabilities, you can find ways to get active that you’ll really enjoy, or help someone else to discover what they can do.
How To Succeed With An Exercise Plan
First of all, the guidance of your doctor or supervising medical professionals will be invaluable in building a sustainable and realistic routine. They should be able to give you and indication of how much exercise you can do per week, types of exercises you can do (and those you should avoid), and if you need to time any medications around your intended routine.
It would be a mistake to plunge straight in and over tire yourself or even risk an injury. Start off with something that you can pace, keep to the goals you’ve been advised are achievable and make sure you’re doing something you enjoy this. This way you can build confidence, stay motivated and work on your routine gradually. Make sure you have what you need in terms of equipment – both specialist items and things that may make your workout more comfortable, like flexible Biopods insets for your shoes.
Ride It Out
Even if you get off to a less that perfect start, the key is to stick with it. Research tells us that it takes about a month to form a habit, and in that time there will be days where you’re not making progress or you feel low. The key is to stick to your routine on these days regardless. For motivation, remind yourself why fitness should be a part of your life and what it can bring you. Short term goals, such as boosting your mood, may be easier to commit to. And make what you’re doing fun- apps that give you an uplifting workout playlist or a session that you can go to with a friend. Expect to have ups and downs, and don’t let one bad day detail you.
Listen To Your Body
As important as it is not to give up on yourself, it’s equally important to be able to distinguish a bad day from your body’s signals. If you experience genuine pain, dizziness, irregular pulse or nausea, stop what you’re doing and seek medical advice. When you do your next session, limit it to a short duration such as 10 minutes and try to build it until from there.
Take Care Of Yourself
Make sure you’re taking the time to properly warm up and cool down before and after your exercise session. Incorporate a mix of cardiovascular, flexibility and strength exercises, stay properly hydrated throughout, and wear clothing that is properly fitted and suitable to the conditions. Getting the basics rights gives you more chance of success. Remember to celebrate your achievements – you’ve worked doubly hard for them, but the benefits are all yours for the taking.