Fitness Programmes for Persons with Disabilities

 

  1. Introduction
  2. Benefits of Exercise
  3. Points to Note During Exercise
  4. A Guide to Exercise
  5. Warm-up Exercise (Stretching Exercise)
  6. Muscle Strengthening
  7. Cardiorespiratory Endurance Exercise
  8. Cool-down Exercise
  9. Fitness Programme for Persons with Disabilities
  10. Virtual Class for Fitness Exercise for Persons with Disabilities
  11. Download Pamphlet of Fitness Exercise for Persons with Disabilities
Fitness Programmes for Persons with Disabilities

Introduction 

Moderate amount of exercise is good for our health, especially for the disabled. Inactive people are prone to a number of health hazards. Prolonged inactivity will result in muscular atrophy and reduce the agility of the joints. It may also lead to osteoporosis, obesity and cardiovascular diseases, etc.

 

Benefits of Exercise 

Exercise can promote health and bring you the following benefits:

  1. reduce the risk of cardiovascular diseases (such as coronary heart disease);
  2. help prevent illnesses like stroke, osteoporosis and some types of cancer (e.g. colon cancer);
  3. enhance the mobility and flexibility of the joints to lower the risk of injuries and falls;
  4. enhance physical fitness and strengthen cardiopulmonary functions;
  5. burn calories and maintain a healthy body weight; and
  6. relieve stress, build-up self-confidence, extend social circle and establish good inter-personal relationship.

Points to Note During Exercise 

Consult your physician and understand your condition before doing exercise. Note the following points when exercise:

  1. choose the right exercise that suits your physical ability and strength;
  2. exercise in an environment with good ventilation and suitable temperature;
  3. wear appropriate sportswear and sports shoes;
  4. do not make any drastic or abrupt movements, particularly when the exercise involves the neck, waist and knees;
  5. breathe naturally while doing exercise; and
  6. if you feel unwell when doing exercise, you should slow down or take a rest, if the unwell condition persists, you should consult your physician for safety sake.

A Guide to Exercise 

1. 
Posture

Diagrams of recommended postures for exercise:

Supine lying Graphic: Supine lying

Sitting on a chair
Graphic: Sitting on a chair

Standing
Graphic: Standing

If not specified, persons with disabilities may according to their own ability, choose one of the following postures:

  • Supine lying
    Suitable for the housebound and those with weak limbs who can exercise on their own or with assistance from other people.
  • Sitting on a chair
    Suitable for those who cannot stand too long or who have weak lower limbs. Exercise by sitting on a chair of suitable height (allowing one's feet on the ground) and with straight back.
  • Standing
    Suitable for those who can stand steadily and take exercise without assistance from other people.
2. Breathing Exercise

Suitable for all persons - Close the mouth, breathe in through the nose and expand the chest then breathe out through the mouth.
3. Frequency and Duration of Exercise

For beginners - Twice a week and 15 minutes each time and progressively increase the duration to 30 minutes each time.
4. Special Care

For those who are very weak, they can exercise with assistance from their family members or carers.

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Acknowledgements:
Hong Kong Physiotherapy Association
The Gymnastics Association of Hong Kong, China
Department of Physical Education, Hong Kong Baptist University

 

 

 

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