By Lisa Zeigel
There is a lot a person can do in the face of personal adversity. Actor Christopher Reeve stands out as an example of this. He was healthy, vibrant, and active before a tragic horseback riding accident left him paralyzed. Most of us know that he then went on to become a courageous activist for others with spinal cord injuries.
There are many other conditions besides injuries of the spine that can be disabling, making it a daunting task to accomplish the tasks of daily living, let alone being able to exercise. These include multiple sclerosis, Parkinson's disease, cerebral palsy, and many others. The range of impairment an individual experiences due to these varies, but one thing remains constant: they can all exercise.
Having practically lived in gyms for the past 20 years, I have encountered some folks who you might consider "disabled", yet they defy that label, working out right alongside the other gym members, like the doctor who works out at my gym with a high-tech prosthetic leg. I have worked with colleagues, such as a Pilate's instructor with MS, and a water aerobics teacher with arthritis, each determined to help others with those conditions, and setting an example for them to follow. I remember a young man with cerebral palsy who would come into the gym and ask anyone who was standing nearby to hand him a dumbbell or a handle attached to a cable so he could do his arm exercises. We all got to know him, and he would deadpan, "Would you do the exercise for me too"? He could also be seen participating in boxing classes hitting a bag with one hand encased in a boxing glove and getting some fierce punches in.
What kind of exercise is best for exercisers with a disability? The answer is the same as for anyone else: 30 minutes of moderate cardiovascular activity, 8-10 exercises for the major muscle groups to increase strength and endurance on two non-consecutive days, plus flexibility daily. It is particularly important for people using wheelchairs to follow these recommendations as much as possible due to the secondary conditions that can result from long periods of sitting, such as pressure sores, osteoporosis, muscle atrophy, and skin breakdown. In addition, muscle strain and tightness can occur in the neck, upper back, shoulders, etc.
There are some machines commonly found in gyms that are usable without modifications, such as a "Smith Machine" and a multi-station cable center. Special gloves are available to allow for different needs if gripping or pulling a handle or dumbbell is an issue. Then there are resistance machines made especially to allow for wheelchair access, such as a lat pull station without a seat below. Equipment such as elastic tubing, dumbbells, and wrist and ankle weights are inexpensive and can be used anywhere. There are also many options for cardiovascular exercise. Cycle ergometers for both the upper and lower body can provide an aerobic workout as well as strengthening the arms and legs using eccentric resistance. Exercising with paralyzed legs is possible using Functional Electro Stimulation: by placing electrodes on the legs, then using electrical impulses to work the muscles and power an exercise bike. There are special treadmills built to allow for wheelchair access. Exercising in water is popular, with water aerobics classes widely available. Recreation and sports are other possibilities.
The Americans with Disabilities Act instructs health and fitness clubs to provide accommodations to allow accessibility to members with disabilities. In addition, personnel in such facilities should be trained to accept and treat all members with the same level of customer service. An increasing number of fitness professionals are becoming aware of the need to provide services to the population of exercisers with disabilities and to encourage others to start activity programs. Of course, talk with your doctor before starting any exercise program.
For more information about exercise and disabilities, one of the best resources is the National Center on Physical Activity and Disability , or http://www.ncpad.org/disability/ . There you will find information on all aspects of physical activity, its effects on different types of disabilities, and many resources for assistance.
People with disabilities can enjoy all of the benefits that an active lifestyle can offer, with an increase in self-efficacy and sense of well-being. With more options becoming available, the state of physical activity for all is becoming much brighter!
Lisa Zeigel is a personal trainer and a group exercise instructor who has been involved in health and fitness for more than 20 years. She holds a bachelor’s degree in physical education from Cal State University, Dominguez Hills, and is certified by the American College of Sports Medicine as a health and fitness instructor and as a National Academy of Sports Medicine personal trainer. She has created unique wellness education programs and has taught healthy lifestyle classes for her local community. Currently, Lisa works with all types of clients and particularly likes to focus on new and returning exercisers, combining cutting-edge techniques with the tried-and-true. Most of all, she strives to make exercising fun and easy to integrate into each individual’s lifestyle. You can contact Lisa at fitgrrl@operamail.com.