Many veterans are living with permanent disabilities or are physically restricted by the medical conditions and injuries that they received on the war front during their service. Most of these veterans face many challenges when they try returning to their previous physical fitness. Under these circumstances, keeping physically fit and maintaining a healthy body weight may prove difficult since they are not exercising regularly with appropriate exercises. What is more, it becomes hard to find a fitness program that is compatible with their health conditions.
Even with enthusiasm to keep their bodies physically fit, most of them either do not have access to a gym facility or money to pay for the costly gym equipment. However, all is not lost because there are other ways of returning to physical fitness at a low or no cost at all regardless of one’s disability. To take advantage of the inexpensive ways of restoring one's fitness, one will require some physical fitness equipment such as rubber bands, dumbbells, and ankle or wrist weights. Such equipment is significantly inexpensive and can be acquired from most therapy facilities.
Below are 8 ways you could consider engaging in to successfully return to physical fitness.
8 . Stretching
Essentially, stretching is a physical fitness plan that suits anyone regardless of his or her ability. Stretches can be done in any place that you feel comfortable. For instance, it can be done when standing, lying on the floor, or on a chair. Maintaining stretches roughly for a minute can trigger isometric impacts on your muscles. This means that stretching can actually help you work your muscles.
In fact, a muscle contracts when holding a stretch for almost a minute. This is the main reason why those individuals who do yoga appear so toned. Stretching requires has no costs at all, so when all other ways of returning to your physical fitness fail you, try the stretching strategy
until you feel your muscles relaxed and contracting. It will definitely bear fruits.
7 . Pushups
It is no doubt you have mastered how to do pushups than anyone else. However, after suffering injuries, moving your shoulders, chest, and triceps could be a nightmare. For instance, you may have trouble bending your wrists appropriately and in a flexible manner. If you are faced with this scenario and you want to do pushups, it is recommendable to use a pair of the hexagonal dumbbell
to rest the heel of your arm whereas your palm lies on a bar without bending the wrist.
Alternatively, you can work out the pushups on your fists by placing a towel under your fist unless you want to harden your fists. Click here to see and review the common types of push-ups that you could engage in to return to your physical self once again.
6 . Crunches
Subject to the severity of your disability or injury, you can comfortably work out the crunch exercise. This exercise can best be done when lying on the flat ground probably on the floor or in a chair if necessary. In this state, you can lift your shoulder from the floor to flex your abs. Lifting your hips (reverse crunch) can also help flex your abs significantly. When in a seated position, the crunch exercise can be done by bending forward a few inches to flex your belly muscles for about ten seconds.
Repeating this for a couple of times will make you feel its effects. Otherwise, if the crunches do not work well with you, you can try rolling over on your back from your tummy repeatedly. This will help work your torso. Click here to see the different types of crunches that could help rejuvenate your physical prowess.
5 . Swimmers
This is a lower back exercise that is done by lifting your limbs from the floor as your stomach remains lying on the floor. This exercise works out your rump, lower back, and the hamstrings. Performing this exercise while in a sitting position will require you to integrate a stretch and flex. You can do this by bending frontwards when in your chair taking your chest close to your knees. Thereafter, use your back muscles to return to the sitting position. You can do this procedure repeatedly to feel its effect in your muscles.
4 . Reverse Pushups
Reverse push-ups can be performed by lying on your tummy in the down push up position. When in this position, you can then lift your hands off the ground or floor instead of pushing against the floor. By doing this repeatedly you will strengthen the upper back muscles that compete with chest muscles. In this exercise, the rhomboids and the rear deltoid muscles are used to a greater extent.
You can also lift your legs and knees away from the ground so that the hamstrings and your lower back can loosen and strengthen.
3 . Lower Back Twists
You can perform this by lying on your right side while your knees are bent. While on this position you can then twist your upper body. Ensure that your shoulders are flat on the ground while your knees are kept stationary. Performing this exercise will make your lower back stronger, especially for those vets that have injuries on their lower backs. A routine exercise therapy for your lower back is always a great and smart idea.
2 . Birds
This is an upper back exercise performed by lying with your stomach on the ground. While in this position, you can then spread your arms just before the height of your shoulders. Thereafter, you can then lift both hands off the ground up until the shoulder blades tweak and then take them back to the ground slowly. Repeating this exercise severally imitates a bird in the air. In order to flex and strengthen your hamstrings and lower back, you have to lift your legs and knees off ground level.
1 . Hamstring Stretch
Whether in a sitting or standing position, one is supposed to bend frontwards from the waist and touch the toes. When bending forward, he or she has to try to keep his or her back straight and slightly flex his or her knees. By doing this, one will feel his or her back of the thighs stretching. In case, it is impossible to touch one’s toes by bending over, then the hamstrings are too tight and the lower back too rigid as if waiting to snap.
A repeat performance of this exercise will eventually
make them flexible and eventually, it would be possible for one to touch his or her toes. You can find more info on stretching your hamstring here
No matter your injury or disability, the exercises listed above will help you redefine your physical fitness and help you lead a healthy and active lifestyle. The exercises are simple and requiring inexpensive equipment to help you enjoy them from home. They are also compatible with most post-injury conditions implying that they will not compromise your health.