Having a disability makes it sometimes difficult to move around. Just because someone has physical or mental limitations does not mean that they cannot stay active.

Exercise has many different benefits. For an adult, two and a half hours of a moderate workout, or roughly 30 minutes five days a week, helps individuals stay physically and moderately fit in different ways.

One benefit of exercise is that the brain releases endorphins that help one not only feel better but also less depressed while boosting self-esteem. When I’ve had a rough day at work, I enjoy going to the gym and releasing my stress by moving my legs on the elliptical machine or toning my core on the rowing machine. After a good workout, my anxiety is much better. Not only do people who regularly exercise sleep better at night, but studies show that being consistently active can treat moderate depression almost as effectively as an anti-depressant.

There are three categories of exercises that one should include in their workout plan. Stretching and flexibility exercises, such as hamstring stretches and toe touches, help prevent leg or arm injuries and help prevent falls. Strength training exercises, such as lifting weights or working on the core through stomach crunches, help tone muscles, and increase endurance. Cardiovascular workouts, such as running or riding an exercise bike, helps one to maintain and lose weight by getting the heart rhythm going.

For those with physical limitations, there are plenty of exercises that one can perform to help strengthen muscles and prevent illnesses. For example, someone with lower-body issues should focus on activities that build strength in their upper body.

Go on YouTube, and one will find plenty of people with disabilities overcoming challenges to participate in physical activities such as running marathons or playing in a basketball league. Of course, one should consult with their doctor before beginning any exercise routine.

Despite this good news, there are still disabled people who do not have the stamina or money to join a gym. Fortunately, there is another way to improve well-being by going outside for a walk.

Sometimes I enjoy being outside and listening to the sounds of nature if the weather is pleasant. Walking outside, especially out on a greenway or hiking trail, helps improve one’s mood, decrease feelings of depression while increasing vitamin D and increasing the ability to think more clearly.

For those wanting to start an exercise routine, start small and build your way up to more intense exercise for more extended periods. By doing too much, too long, and too soon, one can increase the risk of injury.

Just because someone has a disability does not doom them to a life of inactivity. Even a little bit of exercise every week can do wonders for the mind, body, and soul. For more information, The Center For Disease Control has an excellent resource page about doing physical activity with a disability.

Share in the comment section below about what you do to stay fit.