Being physically active is good for all abilities and all bodies. If you have a disability or limited mobility, it is still important to move your body in a way that feels safe and achievable. Being physically active helps to reduce everyone's risk of chronic disease.
Benefits
When you have limited mobility, physical activity can:
- give you some control over what you do
- improve your mental health and energy levels
- build strength, endurance, and flexibility to support your independence with life tasks
- build a social or support network of like-minded or similar ability individuals, especially if you join physical activity groups
- keep your heart healthy and lower the risk of chronic disease
- keep a healthy body weight
- maintain bone density
Take your time
Talk to your doctor to find out what activities are best for you. Some physical activities can be harder for some people to do.
Start slow. For example, start with 10 minutes of physical activity at a time, and work up to what you can do. At first, you may not be able to do 10 minutes at a time. If this happens, do what you can comfortably do, and then slowly work up to 10 minutes. When you can do 10 minutes of physical activity, slowly work up to one 15-minute session a day, or two 10-minute sessions at different times during the day.
Adjusting activities
Most physical activities can be adjusted or done with special equipment if needed. Some physical activities that people with various levels of mobility can do include:
- rugby
- tennis
- golf
- basketball
- track and field
| - sledge hockey
- cross country skiing
- downhill skiing
- dancing
- horseback riding
| - canoeing or kayaking
- swimming
- rowing
- water fitness classes
- yoga or t’ai chi classes
|
Visit
211 Alberta to find groups or adaptive sport programs near you, or talk to someone at your local fitness or community centre to find out more.
Aerobic activities
Aerobic activity is exercise that makes you breathe harder and makes your heart beat faster. To keep your heart and blood vessels healthy, try these activities:
- ride a stationary bike
- use a rowing machine
- swim or take a water fitness class (many pools have sloped entrances into the water that can make it easier to get in and out without extra help)
- do an aerobic fitness video
- dance around your house to your favourite music
Learn more about
aerobic exercise.
Strength activities
Strength activities challenge your muscles by pulling, pushing, or holding muscle contractions (tightness). Strength training helps keep your muscles and bones strong, and helps your balance and posture. Learn more about
strength training.
One example of strength training is isometric exercises. This is when you contract or tighten a muscle but don’t move the joint. This type of exercise can be used to develop strength when it hurts too much to move a joint, like for people with osteoporosis. Talk to your physiotherapist or certified exercise professional to make sure this type of exercise is safe for you.
You can do strength training at home or in a gym. Here are some options for resistance:
- free weight exercises while standing or sitting
- resistance training on machines that you sit on
- Dynaband or resistance tubing exercises
If you don’t know how to use a machine or free weights, talk to a certified exercise professional to make sure you’re doing the exercises the right way.
In a swimming pool, you can do strength training by using the water as resistance. If you need help with this or want a fitness program to follow, talk to a swim instructor or certified exercise professional. Some pools also have water fitness classes that you can join.
Flexibility activities
Flexibility is how much movement you have in your joints. Some joints may be more flexible than others. Regular activity and different types of stretching can improve your flexibility. You can work on less flexible joints to make them more flexible.
Having more flexibility helps you with daily activities like bending down to tie your shoes, brushing your hair, getting up and down from the floor, getting in and out of the bathtub, and reaching for things in a cupboard.
Do stretching exercises slowly and smoothly—don’t bounce or jerk. Stretching shouldn’t hurt. If it does, talk to a certified exercise professional.
T’ai chi and yoga can also help improve your flexibility. You can do both of these activities standing up or sitting down.
Stretching and other classes that include stretching are available at most fitness centres.
Learn more about
flexibility.
