Six Ways To Adapt Your Workouts To Meet Your Fitness Needs

Woman Working Out OutsideStruggling to get moving because of disability, injury, or other health concerns? As of 2018, Over 10% of people over the age of 20 in the USA have a disability. On top of that, many of us are dealing with chronic pain, injuries, and other barriers preventing us from feeling like we are at the top of our game. This week, we uncover different ways to get moving so you can enjoy an active, healthy lifestyle in spite of any setbacks.

*As always, before starting any workout routine, it’s important to check with your healthcare provider if you have a history of, or a current, disability, injury, or other health concern.

 

Start Slow

Man Practicing Yoga Outsidehttps://recess.tv/@buddymademedoit

Living an active, healthy lifestyle doesn’t mean high impacts workout 7 days of the week. Start slowly by exercising your mind. When you’re ready, move to exercising your body. Check out these 3 areas to start. 

  1. Mindfulness: spending a few minutes to focus on nothing else but your breath allows you to reset and recover. In addition to a meditation or mindfulness practice being a great stress reliever, research shows that it can actually boost your immune system and provide other health benefits to your brain. 
  2. Stretching: Try a gentle flow yoga practice to get your body moving with minimal impact. Stick to yoga positions and other stretches that are low to the ground so you can still utilize your muscles while reducing the impact on your body than standing or balancing poses can have.
  3. Low impact workouts: Feeling like you want to move more after giving those two options a try? Move a little fast and increase your range of movement by following a low impact workout. Low impact workouts are great for cardiovascular health and strength-building exercises but are modified to keep you on the ground with a decreased range of movement. 

 

Modify workouts

Woman Stretching Outsidehttps://recess.tv/@HeatherCorrea

Modifying workout helps relieve any pressure or stress you may be putting on your body. If you have a disability, injury, or other health concern, it’s even more important to pay attention to what your body is telling you. Modification to exercise creates ample opportunity for diverse workouts while making sure you’re staying safe at the same time. 

  1. Use your resources: everyday household items can easily be turned into props to help lower the impact of higher intensity workouts. Can’t stand for long periods at a time? Use a kitchen chair to sit on while you complete arm reps, with or without weights. 
  2. Invest in supplies: Yoga blocks, resistance bands, and foam rollers really come in handy when healing from an injury or providing a workout at an appropriate impact level. Invest a little money to build your stash of exercise equipment. Truth is, your really investing in your health and well-being!
  3. Follow the instructor’s modifications: The best part of Recess is the live stream classes you can join from the comfort of your own home! Sign up to work face to face with an instructor who can guide you through modifications that work for your needs. Recess’s large library of classes and instructors gives you the ability to pick and choose the perfect class and instructor for you.



Overall, know that having a disability, injury, or other health concern doesn’t have to stop you from being your best you. With some resilience, active listening to your body, and these few tips, you’ll be on your way to feeling your best. 

 

Have other tips you’ve used to overcome challenges you’ve faced with a disability, injury, or other health concerns? Share them with us! @we_recess and #itsplaytime

 

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