Physical Activities for Adults with Disabilities

8 Physical Activities for Adults with Disabilities

Adapted physical activities (APAs) are exercises tailored to suit the abilities and preferences of people with disabilities. APAs can help improve physical and mental health, enhance social skills, and promote inclusion and empowerment. Whether you have a mobility, sensory, cognitive, or mental disability, there is an APA that can suit your needs and interests.

However, finding and participating in APAs can be challenging for some people with disabilities. You may face barriers like a lack of accessibility, awareness, or support. That’s why it’s important to research, consult with your doctor, and seek out opportunities in your community.

This article will explore eight broad categories of APAs that can offer fun and engaging ways to stay active and healthy. Read on to learn more about each category and find examples of APAs you can try.

Broad Adapted Physical Activities for Adults with Disabilities

1. Aquatic Activities

Aquatic activities help people with disabilities improve physical and mental health, reduce pain and stress, and increase mobility and confidence. Some aquatic activities are:

  • Swimming: Moving through the water using different strokes and techniques.
  • Water aerobics: Doing exercises in the water that raise the heart rate and strengthen the muscles.
  • Aqua jogging: Running in the water with or without a flotation belt.
  • Water polo: Playing a team sport in the water that involves passing and shooting a ball into a goal.
  • Adaptive sports: Taking part in adaptive sports can help maintain physical health, as well as offering a lot of mental, emotional, and social benefits too.

You can find aquatic programs for people with disabilities through these organizations:

  • [Aquatic Therapy and Rehab Institute]: A professional organization that offers education, certification, and resources for aquatic therapists and practitioners.
  • [Water Sports for Disabled Persons]: A non-profit organization that promotes water sports for people with disabilities and organizes events and competitions.
  • [Adaptive Adventures]: A non-profit organization that provides adaptive sports and recreation opportunities for people with disabilities, including aquatic activities.

Physical activities for adults with disabilities

2. Wheelchair Sports

Wheelchair sports can offer a competitive and inclusive environment for people with mobility disabilities. They can also boost physical fitness, social skills, and self-esteem. Some wheelchair sports are:

  • Basketball
  • Tennis
  • Rugby
  • Racing

You can find wheelchair sports clubs and events through these organizations:

  • [Wheelchair Sports USA]: A national governing body that oversees wheelchair sports in the USA and organizes national championships and teams.
  • [International Wheelchair and Amputee Sports Federation]: An international governing body that oversees wheelchair and amputee sports and organizes world championships and games.
  • [Disabled Sports USA]: A non-profit organization that provides adaptive sports and recreation opportunities for people with disabilities, including wheelchair sports.

3. Adapted Yoga

Adapted yoga provides benefits such as improving flexibility, strength, balance, and relaxation. Some adapted yoga poses and modifications are:

  • Using props: Using blocks, straps, blankets, or bolsters to support the body and adjust the posture.
  • Using chairs: Using chairs to sit or stand on while doing yoga poses.
  • Using mats: Using mats to lie down or kneel on while doing yoga poses.

You can find adapted yoga classes and videos through these organizations:

  • [Adapted Yoga and Pilates]: A company that offers online and in-person adapted yoga and pilates classes and videos for people with disabilities and chronic conditions.
  • [Adaptive Yoga Network]: A community that connects and supports adaptive yoga teachers and students and offers online and in-person adapted yoga classes and events.
  • [Yoga for Amputees]: A program that offers online and in-person adapted yoga classes and videos for people with limb loss or difference.

Physical activities for adults with disabilities

4. Boccia

Boccia involves throwing balls as close as possible to a target ball. It can be played by people with different levels of abilities, especially those with severe physical disabilities. It can enhance concentration, coordination, and strategy. Some boccia rules and equipment are:

  • Ramps are used to roll the balls onto the court.
  • Pointers used to aim the ramps.
  • Balls are color-coded and have different weights and sizes.

You can find boccia clubs and competitions through these organizations:

  • [Boccia International Sports Federation]: An international governing body that oversees boccia and organizes world championships and games.
  • [USA Boccia]: A national governing body that oversees boccia in the USA and organizes national championships and teams.
  • [Boccia England]: A national governing body that oversees boccia in England and organizes regional and national championships and events.

5. Cycling

Cycling is a popular and accessible activity for people with disabilities. It can improve cardiovascular fitness, coordination, and balance. It can also offer a sense of freedom, independence, and adventure. Some cycling options and adaptations are:

  • Handcycles are powered by the arms instead of the legs.
  • Tandems: Bicycles with two seats and two sets of pedals can be ridden by two people.
  • Tricycles: Bicycles that have three wheels and provide more stability and support.

You can find cycling groups and trails through these organizations:

  • [Outdoors Generations]: A non-profit organization that provides outdoor recreation opportunities for people with disabilities, including cycling activities.
  • [Fit Your Ability]: A company that offers adaptive cycling equipment and services for people with disabilities.

Physical activities for adults with disabilities

6. Goalball

Goalball is a sport that is played by people with visual impairments. It involves throwing a ball with bells inside it into the opponent’s goal while defending one’s own goal. It can develop auditory, tactile, spatial, teamwork, and communication skills. Some goalball rules and equipment are:

  • Bells inside the ball make noise when the ball moves.
  • Eyeshades worn by all players to ensure fair play and equal conditions.
  • Goals that span the width of the court and have a net behind them.

You can find goalball teams and tournaments through these organizations:

  • [International Blind Sports Federation]: An international governing body that oversees blind sports and organizes world championships and games.
  • [US Association of Blind Athletes]: A national governing body that oversees blind sports in the USA and organizes national championships and teams.

7. Dance

Dance is a creative and expressive activity for people with disabilities. It can enhance self-expression, social interaction, and mood. It can also provide physical and mental benefits, such as improving posture, flexibility, and confidence. Some dance styles and adaptations are:

  • Wheelchair dance: Dance that is performed by people who use wheelchairs, either alone or with a partner.
  • Inclusive dance: Dance performed by people with and without disabilities, using diverse movements and expressions.
  • Creative movement: Dance is performed by people who explore and express their movements and feelings.

You can find dance classes and performances through these organizations:

  • [Dance Action]: A non-profit organization that offers dance programs and events for people with disabilities and their families.
  • [Harvard Gazette]: A publication that features stories and videos about dance and movement activities for people with disabilities at Harvard University.
  • [Get Yourself Active]: A project that promotes physical activity for people with disabilities and offers information and resources about dance and movement opportunities.

8. Outdoor Activities

Outdoor activities are a rewarding and enjoyable way to experience nature, adventure, and challenge for disabled people. They can increase exposure to natural elements, such as sunlight, fresh air, and greenery, that can have positive effects.

The Benefits of Physical Activity for Adults with Disabilities

Physical activity is not only good for the body, but also for the mind. Some of the mental health benefits of physical activity are:

1. Improving brain health and cognitive function

Physical activity can increase blood flow, oxygen, and nutrients to the brain, improving memory, attention, and learning. Physical activity can also stimulate the growth of new brain cells and connections, protecting against cognitive decline and dementia.

2. Reducing anxiety and depression

Physical activity can release endorphins, serotonin, and dopamine, which are natural chemicals that can boost mood and reduce pain. Physical activity can also provide a sense of accomplishment, control, and self-efficacy, which can counteract negative thoughts and emotions.

3. Improving sleep and overall quality of life

Physical activity can regulate the circadian rhythm, the body’s natural sleep-wake cycle. Physical activity can also reduce stress and fatigue, which can interfere with sleep quality and quantity. Better sleep can lead to better mood, energy, and health.

Aerobic and Muscle-Strengthening Activities

Aerobic activities such as walking, cycling, swimming, or dancing increase heart rate and breathing. Muscle-strengthening activities increase the strength and endurance of the muscles, such as lifting weights, using resistance bands, or doing yoga. Both activities can improve heart health, muscle strength, and bone density and reduce the risk of chronic diseases like diabetes, heart disease, or osteoporosis.

  • Walking, wheelchair rolling, or biking to places.
  • Swimming or water aerobics.
  • Some yoga postures.
  • Strengthening exercises using exercise bands, weight machines, or handheld weights.

Meaningful Activities

Meaningful activities provide a sense of purpose, belonging, and satisfaction for people with disabilities. Meaningful activities can enhance the quality of life and social inclusion of people with disabilities and provide learning, creativity, and self-expression opportunities. Meaningful activities can foster positive emotions like happiness, joy, or gratitude.

  • Volunteering for a cause or organization that is important to them.
  • Gardening or caring for plants or animals.
  • Cooking or baking their favorite dishes or trying new recipes.
  • Playing games or puzzles with friends or family.

Resources and Links

  • [CDC Disability and Health]: A website that provides information, resources, and guidelines for physical activity for people with disabilities.
  • [Disability and Health Disability Barriers]: A website that identifies and addresses the common barriers and challenges for physical activity for people with disabilities.
  • [Physical Activity in Individuals with Disabilities]: A website that provides evidence-based recommendations and strategies for physical activity for people with disabilities.
  • [How to Adapt Physical Exercises for Folks with Disabilities]: A website that offers tips and examples of how to adapt physical exercises for people with disabilities.
  • [How to Exercise with Limited Mobility]: A website that provides advice and examples of exercising with limited mobility.
  • [Disability Exercises: Exercising for Persons with Disabilities]: A website that provides information and examples of different types of exercises for people with disabilities.
  • [Sense]: A website that offers arts, sports, and activities for people with disabilities.
  • [Hope & Care Community Services]: A website that offers a guide to meaningful activities for people with disabilities.
  • [Disability Social Activities]: A website that provides information and examples of social activities for people with disabilities.

Physical activities for adults with disabilities

How to promote physical activity

1. Education on the Importance of Physical Activities

  • Develop targeted educational campaigns that highlight the benefits of physical activity, addressing different age groups, socio-economic backgrounds, and health conditions.
  • Collaborate with schools, workplaces, and community organizations to integrate physical activity education into existing programs.

2. Medical Staff Training in Assessing Physical Activity Levels

  • Implement continuous training programs for healthcare professionals to enhance their ability to assess and prescribe appropriate physical activities based on individual health conditions.
  • Encourage interdisciplinary collaboration between healthcare providers and fitness experts to create personalized patient activity plans.

3. Cognitive Behavioral Principles and Goal Setting

  • Integrate cognitive-behavioral principles into healthcare settings to enhance patient motivation and adherence to physical activity plans.
  • Establish partnerships with psychologists and behavioral therapists to provide support in setting and achieving realistic goals related to physical activity.

4. Diverse Group of Practitioners

  • Promote diversity and inclusion within physical activity by actively recruiting and supporting practitioners from various backgrounds, cultures, and experiences.
  • Establish mentorship programs to encourage underrepresented groups to pursue careers in physical activity-related fields.

5. Stepped-Care Approach

  • Develop clear guidelines for the stepped-care approach, ensuring seamless transitions between self-management, supervised programs, and specialist interventions.
  • Implement regular assessments to monitor progress and adjust the level of care as needed.

6. Efficacy Trials and Research

  • Prioritize research efforts on the efficacy of specific physical activity interventions for different populations, considering factors such as age, health status, and socio-economic background.
  • Foster collaboration between researchers and practitioners to ensure the integration of evidence-based practices into real-world settings.

7. Cost-Benefit Analysis and Resource Allocation

  • Conduct ongoing cost-benefit analyses to evaluate the economic impact of physical activity promotion programs.
  • Use findings to allocate resources effectively, identifying areas where investments yield the greatest public health benefits.

8. Government Engagement in Public Awareness

  • Collaborate with public figures, influencers, and celebrities to amplify awareness campaigns and promote a positive culture around physical activity.
  • Leverage social media platforms and community events to disseminate information on staying active.

9. Government Engagement in Providing an Appropriate Environment

  • Advocate for urban planning policies that prioritize the creation of safe and accessible spaces for physical activity, such as parks, bike lanes, and pedestrian-friendly areas.
  • Incentivize businesses to implement workplace wellness programs encouraging physical activity during the workday.

Conclusion

We have discussed the importance of physical activity for adults with disabilities and explored eight broad categories of adapted physical activities (APAs) that can offer fun and engaging ways to stay active and healthy. 

We hope this article has inspired you to try some APAs that interest you. Remember, physical activity can improve your physical and mental health, well-being, and quality of life. It can also provide opportunities for learning, creativity, and self-expression. If you have any questions or feedback, please contact us. Thank you for reading this article, and have a wonderful day!

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