You know that regular exercise can greatly improve your heart health, but where even to begin? You might consider developing your latest exercise regimen around aerobic exercise. Simply put, aerobic activity is as any physical exercise that increases your heart rate and respiration. Also called cardiac exercise, aerobic exercise may involve power walking, cycling, running, swimming, or any other movement that gets the blood pumping.
People of all fitness levels engage in cardio exercises a couple of times a week. Even if you have limited mobility, there are countless aerobic exercise routines you can partake in to improve your overall health. Read on to learn more.
Exercises for Individuals with Disabilities
When engaging in aerobic exercise, you should focus on the body parts least affected by mobility issues. If you have use of your arms but not your legs, there are several upper body workouts you can do. If you have limited use of your arms but your legs have no mobility issues, lower body workouts will be ideal. Be sure to use support devices on any joints that concern you.
Under-desk bicycles are excellent for those with mobility issues, as they allow the user to sit safely in a chair. You don’t have to use your arms to steady the handles of the bike and can instead support your position in your chair. There are also mat workouts you can do for your legs while lying on your back or side, like leg raises or glute bridges.
If you can stand, even using the support of a wall, there are wall squats you can do to increase the strength of your legs. Quick repetition will increase your heart rate.
Even with limited or no mobility in your legs, you can do a series of arm-centered exercises. Zumba, for example, has several wheelchair routines for individuals who desire exercise but cannot complete standing routines. You can also use an under-desk bicycle on top of a table and pedal with your arms. If this does not sound appealing, there is also rowing and boxing, both of which can be modified for upper body workouts only.
Aerobic Exercise At Your Pace
Above all else, it’s important to pace yourself. Before embarking on any exercise routines, be sure to stretch and warm-up for 5 to 10 minutes to avoid pulling muscles or developing other injuries. Always check with your doctor before beginning a fitness routine.
If you have a disability, recognize your limitations and don’t push yourself so hard that you become injured. While steady increases are possible, do so in a healthy manner by allowing yourself to build onto your exercise routine naturally. Every bit of movement helps, and the fact that you’re exercising despite having trouble doing so is going to do wonders for your heart health.
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