Embracing Simplicity: The Benefits Of An Adaptive Fitness Routine

This post was originally posted on Blogger August 8, 2024.

Growing up I was involved in multiple sports and gym class was always one of my favourites. I grew up playing softball, ringette, hockey and field hockey, as well as all the school sports. I was goalie for ringette, hockey and field hockey, and shortstop and bat catcher for softball, and carried on playing them with semi-regularity into adulthood. I also golfed, skied, mountain biked and roller bladed with my dad or friends. After my accidents, I used to think that I’d never be able to live an active life again because I cannot do those activities or play any team sports anymore.  That thinking limited me for many years and it wasn’t until 2022 that I came around to the idea of having a small fitness routine. It was New Year’s 2022 that I subscribed to Apple Fitness Plus and my mother-in-law and I started our routine.

Living with a physical disability and chronic pain can present unique challenges when it comes to staying active. When you hurt all the time, it’s hard to want to do anything physical. To be honest, it’s hard to want to do anything at all. But it's important to remember that fitness is achievable and adaptable for just about everyone, including people with mobility issues. In fact, a simple fitness routine can offer numerous health benefits, both physically and mentally and you really don't know what a difference it can make until you begin an exercise routine and stick with it for a period of time. For so many years I didn’t think it was worth it to have such a small and simple fitness routine, and was skeptical that a few minutes a day could have any noticeable benefits. I was actually quite surprised at the mental and physical benefits I experienced from my simple and short exercise routine and I began to look forward to the days of the week I designated for fitness.

Let's talk about why embracing simplicity can be a game-changer for those with physical disabilities.

1. Enhanced Physical Well-being

Even gentle movements can work wonders for your body. Val and I do the fitness routine videos for older adults in Apple Fitness Plus twice a week. Regular exercise, tailored to our abilities, has improved our muscle strength, balance, flexibility, and cardiovascular health. We do a 10 minute video on Mondays and Thursdays, and that’s enough for us. One video is about balance and strength and the other video is our core and upper body. On the days Val and I do not exercise, I try to do a Mindful Cooldown, which is 5-10 minutes of stretching with some mindfulness. I also watch their meditation videos daily while I do something mindful like colouring or drawing. These benefits have translated to increased strength, improved mobility, reduced pain, and a calmer and better overall physical function. Val and I actually feel stronger and more steady on our feet from our exercise routine.

2. Boosted Mental Health

Exercise isn't just about the body; it's a powerful tool for the mind and you can’t know by how much until you have experienced the benefits first hand of having a regular exercise routine. Physical activity releases endorphins, those feel-good chemicals that combat stress, anxiety, and depression. When you are being active on a regular basis, it really does improve those things. A consistent fitness routine can elevate your mood, boost your self-esteem, and enhance your overall mental well-being. Last year for a time I was not well enough to do my fitness routine regularly, and when Val and I got back into it earlier this year, we realized how much we missed it, and how much it really does benefit our physical and mental health. 

3. Increased Independence

Maintaining physical fitness can empower you to perform daily tasks with greater ease and independence. I notice since starting an exercise routine that my balance is better, making me feel more confident when walking. I’m able to walk longer distances and I stop less going uphill. I’m also able to bend down for a short period of time without too much difficulty getting back up. I have more upper body strength and I am able to move my arms and head easier. I also have a regular walking routine, both on and off our property, with and without others. Whether it's getting dressed, preparing meals, or navigating your surroundings, improved strength and mobility can significantly enhance your quality of life. Val and I are living proof that even a small exercise routine when done regularly has big benefits that can be felt. 

4. Social Connection

Joining adaptive fitness classes or working with a trainer or physiotherapist can provide valuable social interaction and support. Connecting with others who share similar challenges can create a sense of community and belonging, fostering motivation and encouragement. This is exactly why it works so well with Val and I. We have similar abilities and can encourage each other. We are also accountability partners and are more committed so that we don’t let each other down. Now we know the exercise videos so well, that we chat throughout the different exercises and don’t always pay attention. When we go off track, we have a good laugh and get back on track. It’s nice for us to have an activity that we can do together that is good for our physical and mental health. I’d love to join in on a local exercise class, but most of them go longer than I can manage, so I’ve been hesitant to go. Currently we are trying to encourage a friend with mobility issues to join us so that she too can benefit from small exercise routine. 

5. Improved Sleep

Regular exercise can contribute to better sleep patterns. Physical activity helps regulate your sleep-wake cycle, making it easier to fall asleep and stay asleep throughout the night. I have to admit, I was not so sure of this claim at first, but in doing exercises, and using Rise, a sleep app that’s based on your circadian rhythm and something called “Sleep Debt”, I have to admit that I was wrong. In using the app, and having a regular exercise routine, I have seen an improvement in my sleep. I fall asleep easier, and I sleep longer in between waking up, and I fall asleep faster after waking up. It used to take me hours to go back to sleep, and I’d end up getting up and drawing until I was tired again. This meant I often slept in the day, making it more difficult to fall asleep at night. It was a horrible sleep cycle to have. I now sleep a lot better, and notice if I let my exercise routine go for a while, I’m right back to sleeping poorly. 

Some things that are important to remember before taking on any exercise routine are:

• Consult Your Healthcare Provider. It's crucial to discuss any new fitness routine with your doctor or physical therapist. They can guide you in creating a safe and effective plan that aligns with your individual needs and abilities. This is especially important when you live with a chronic illness or disability. You want to make sure you do it right, and not do something that will flare up your condition, or cause further injury.

• Start Slowly and Gradually. Don't overdo it, especially when starting. Begin with short, gentle workouts and gradually increase the duration and intensity as your fitness improves. And if you are like Val and I and can only do 10 minutes a couple to few times a week, don’t judge yourself or belittle your accomplishments. Even two 10 minute exercise videos a week will benefit you.

• Listen to Your Body. Pay attention to any pain or discomfort. If something doesn't feel right, stop and rest. It's essential to avoid pushing yourself beyond your limits. This is also important, as those of us who are disabled or have chronic pain, or both, need to pace ourselves so that we don’t overdo it that day. 

• Exercise should be enjoyable, not a chore. Explore different adaptive fitness options and discover activities that you genuinely look forward to. Val and I do the videos in the workouts for older adults section, and we really only do 2. It’s what works for us for now. Sometimes we venture off and do a different video, but for the most part, we stick to the two we know. 

• Celebrate Your Progress. Every step counts, no matter how small. Acknowledge your achievements and celebrate your progress along the way. It’s important to reinforce a good habit by celebrating the completing of the task, even if it’s something small. My favourite way to reward myself is to smoke a joint. It’s my preferred method of cannabis injestion, and I use them as rewards for completing and accomplishing tasks and habits. 

A simple fitness routine, customized to your abilities, can make a world of difference in your life. It's about embracing movement, celebrating your strength, and prioritizing your well-being. So, start today and discover the transformative power of adaptive fitness.