Visually impaired individuals due to limitations tend to not to get the required amount of physical activity. According to Centers for Disease Control and Prevention (CDC), an individual with a disability of any kind needs at least 30 – 40 minutes of moderate to intense physical activity. Just like any other individual. However, due to the following limitations this is not easily attainable:
- Lack of resources – transportation and finances
- Motivation can be a factor
- Fear, the possibility of getting hurt
- Lack of awareness – do not know exercises
These may be hard for some individuals to overcome and adapt a workout routine that will help them stay in shape. But being visually impaired doesn’t mean you have a to live a sedentary life. We have a how to guide for visually impaired individuals to be active and keep their muscles flexible.
Flexibility is important for all individuals. It is the process of stretching your muscles in their full range of motion (ROM) so that they are active and do not cramp up. It doesn’t fall under the very strenuous part of a workout but it helps improve muscle elasticity while keeping it in shape.
Process of stretching
Stretching helps you to improve the flexibility of your body and muscles. It helps keep it in tone. You can target each muscle individually or work on a group of muscles together. You need to make sure to do the following when stretching:
The muscle should be stretched to its end point.
When the endpoint is reached and the muscle can no longer be stretched, you hold for 10 seconds.
You then bring it back to its original position.
You can start your stretches in this manner and once your muscles start to adapt, you can hold for a longer period of time. You should stretch a minimum 3 times a week and have around 12 different stretches in a session. You can also use a resistance band to help with stretches as it will add a little resistance for some muscle development also.
If you are just starting off, we recommend you have a partner that can help you. They should assist you until you get accustomed to the stretches. Stretches are great and will help you warm yourself up once you pick up another physical activity. Here is a list of other activities for the visually impaired with the help of assistance, stretching will get you ready for these activities:
- Weight Lifting
- Rock Climbing
- Walking and Running
- Team sports (Cricket, Basketball, and so on)
You can find more activities on workouthq.org and see how you can adapt them to your daily routine. Just because you are visually impaired doesn’t mean you have to live a sedentary life. You can take Lou Ferrigno as a role model, he lost 80% of his hearing ability at the age of 3 but is one of the fittest stars who even played the Incredible Hulk in the 70s.