Summer is officially here. The season of sunshine, longer days and opportunity to move your body in ways that feel good for you.
Whilst the heat and festive season can add a few extra challenges (including the closure of your local NeuroMoves gym), staying active doesn’t have to be complicated.
From shorter adaptive home exercise programs to fun outdoor group activities, there are simple ways to make movement part of your summer routine.
To help you find out what works best for you and your body, we’ve put together our top 6 summer workout tips for people with disability.
Tip 1: Walk or Wheel with Family and Friends
The holidays are the perfect time to slow down, reconnect and make new memories with family and friends. One of the simplest yet most rewarding ways to do this is by heading outside together. Plan an activity like walking or wheeling that everyone can enjoy, regardless of age or fitness level. Fresh air can also boost mood and energy.
Tip 2: Play Inclusive Outdoor Games
Adaptive games, such as seated bocce, outdoor cricket or quoits, are a great to include in your summer workout program! Remember, participation matters more than competition.
Tip 3: Do Short and Adaptable Workouts
If you don’t have much equipment at home, then bodyweight exercises (or exercises that use resistance-bands if you have them) are a good option. Some examples include seated rows, sit to stand (if possible) or chair yoga.
Bodyweight or resistance-band exercises can be done either seated or standing so are accessible to everyone. Keep your sessions short to avoid fatigue; between 10 and 30 minutes is ideal!
Tip 4: Ask your Exercise Physiologist for a Personalised Home Exercise Program
If you’re a NeuroMoves client, why not ask your Exercise Physiologist for a personalised home exercise program? This is a great way to keep you active whilst our gyms are shut and will help you continue working towards your goals during the summer.
Exercises can be adapted to available equipment you have at home, including chairs, bands, light weights or household items. Your Exercise Physiologist will be more than happy to recommend some exercises that are safe and easily accessible.
Learn more: Why You Might Need an Exercise Physiologist: Safe Exercise Guidance After Injury or Disability
Tip 5: Beat the Heat
Due to the heat, we recommend exercising in the morning or evening when temperatures are cooler. If you do want to work out during the day or if outdoor exercise isn’t possible, we would suggest indoor options with fans or air conditioning.
It’s also important to stay hydrated during the summer months. Keep water nearby and take regular breaks.
Tip 6: Have fun!
Try not to put too much pressure on yourself over the summer break. A ‘summer workout’ routine doesn’t have to be big movements, for long periods of time. Prioritise progress over perfection (even a gently stretch or some gentle mobility exercises is better than nothing) and most importantly, have fun.
Enjoy the holiday period with family and friends, focus on what feels good for you, and celebrate the small wins!
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