If you’re living with a disability, you may already use certain assistive devices and techniques, like wheelchairs and service dogs, to help you navigate the world in your daily life. But because many sports require specialized devices, you may think that your fitness options are limited. 

However,wheelchairs have gotten lighter and easier to use, and dogs now assist more than those who are visually impaired. Similarly, modern technology has evolved to help millions of people with disabilities live out their sporting dreams, and many of these technologies are affordable and within your grasp. 

Acknowledging that you need to make certain adaptations in order to participate in some sports and activities is not a weakness; in fact, it’s a smart move that lets you take control of your disability rather than be controlled by it. Here are some of the ways modern technology is helping those with disabilities stay active through sport. 

Adaptive wheelchairs

The rise of wheelchair sports can be traced, in part, to the development of better wheelchair technology that allows people with disabilities to participate in many of the same activities as the able-bodied. Lightweight wheelchairs help with sports like wheelchair basketball, tennis, and handball. Chairs with specialty setups can be used for racing. All-terrain chairs are available for more rugged outdoor activities like hiking and backpacking. 

Handcycles

Cycling is one of the best ways for those with disabilities to get exercise, as it tends to be lower-impact. Of course, many disabilities prevent you from operating a standard bicycle. That’s where handcycles come into play. The gear mechanism is adapted to allow for users to “pedal” the bike with their arms instead of their legs. All power and steering is derived from the upper body. Talk about a workout!

Home gym equipment

No activity is more accessible than one you can do in your own home. You can customize your home gym’s layout, equipment, and location within your home to suit your specific needs. Even better, most people with disabilities can utilize mainstream fitness equipment for weight lifting and calisthenics. 

Tech for extreme sports

For the more adventurous, biking and basketball may not be enough and maybe you need a little extra thrill in your sport. Luckily, there are plenty of modern adaptive technologies to help with this. 

One great example is through the advancements in adaptive skiing. “In recent years, adaptive skiing has gone the same way as most other sports for people living with disability: it has mushroomed and the choice of equipment has grown to include more and different user needs and levels. If you are new to sit-skiing, the good news is that there is an abundance of great organisations waiting to get you out on the slopes,” says DisabledGear.com.

Monoskis and bi-skis differ in the amount of blades, but both rely on a bucket seat to secure the rider. With sit-ski technology, you can be independent on the slopes. 

Other examples of extreme sports include rock climbing and surfing, both of which have adaptive tech to help people with all types of disabilities. Special harnesses, lifts, and prone boards allow almost anyone to experience this thrilling type of physical activity. 

Adaptive carts

One of the most popular sports around is golf, and with modern technology there is a way for almost anyone to experience a great 18 holes. Adaptive carts can be fitted with a chest strap to help you maintain balance while standing on one leg. They can also include rotating chairs which allow for swings in an entirely seated position. 

For those with visual impairment

If you think a visual impairment should preclude you from the fun of softball, basketball, and other ball sports, think again. Special equipment, fitted with audio cues, can help the visually impaired hit a softball (beeping balls) or swish a three-pointer (noise-makers inside the basketball). If you’re into shooting or archery, a good spotter can help. 

If you do your research and embrace the world of assistive technology that has sprung up in the past few years, you can stay active through a wide range of sports and activities. Exercise doesn’t have to be boring, and it doesn’t have to be off limits to those with disabilities. 

Photo by Audi Nissen on Unsplash

Staying active when struggling with a disability can seem like a daunting task, and for some it is. Everyone’s disability is specific to them, and some have an easier time getting up and getting out than others. Those with disabilities can suffer from lack of motivation, fear of injury, or overwhelming fatigue and/or pain. It’s important to know, however, that many of these barriers can be overcome with enough persistence and know-how. 

The “I’m scared of hurting myself” barrier

The fear of injury can be magnified in those with disabilities, as many feel their bodies are not up for the task of exercise. 

To get over this fear, you need to start slow and focus on low-risk activities. Don’t jump into a high-impact activity before first testing the waters with some basic exercises. It’s also vital that you practice proper warm-ups and stretching.

“Warm up with a few minutes of light activity such as walking, arm swinging, and shoulder rolls, followed by some light stretching (avoid deep stretches when your muscles are cold). After your exercise routine, whether it’s cardiovascular, strength training, or flexibility exercise, cool down with a few more minutes of light activity and deeper stretching,” says Helpguide.org.

If you’re worried about hurting yourself and having nobody around to help, or can’t seem to take the first step due to a visual impairment, you can consider options like a service dog. 

The “I don’t even know where to start” barrier

If you’re currently inactive, beginning a new physical activity, sport, or exercise regimen may seem overwhelming. Where do I even start?

The answer to this is you just start. Slowly. Start with just a few minutes of low-impact physical activity – walking, stretching, yoga, etc. It may sound trite, but that 1000-mile journey really does begin with a single step. 

“Don’t jump into an intense, structured adaptive physical fitness exercise program right away. Instead focus on bringing a small amount of physical activity into your life each day. Remember, physical activity doesn’t need to be strenuous to improve your health, and even brief periods of moderate activity will help,” says Family Friendly Fun. “If you’re currently inactive, begin with five to 10 minutes of physical activity and increase the time as you progress. By slowly increasing the duration, intensity or frequency of the activity, you can achieve greater health benefits and increase your metabolism.”

The “exercise is boring” barrier

One of the most common barriers to physical activity for those with disabilities is boredom and the feeling of being limited in their exercise options. This is also one of the easiest to overcome.

There are plenty of exciting activities that you can do, even with a wide range of disabilities. Exercise should not be limited to walking, wheelchairing, weights, and stretching. Try aquatic exercise. The pool has many benefits, mainly the fact that it turns every workout into a low-impact workout. If you think you’d enjoy it, look for an accessible indoor pool in your area. 

If you’re bored by working out alone, you can join a rec league or gym class. Group fitness is a great way to keep yourself motivated. Adaptive sports like wheelchair basketball, volleyball, and handball are also a fun way to get your daily exercise. 

And if you’re the adventurous type, there are plenty of assistive technologies to help you do things like ski, surf, sharpshoot, and sail. Getting your exercise by participating in a specific sport or activity is the best way to make sure it stays fun. 

Photo Credit: Pixabay.com

Staying active is important for everyone, and people with disabilities are certainly not excluded. Unfortunately, people with disabilities tend to be less involved in sports, and many cite the unsuitability of local facilities and sports leagues as a major barrier. However, there are awesome adaptive sports for people with all kinds of disabilities, and new adaptive equipment is being developed all the time to make sure everyone can get involved and stay active. Check out these six adaptive sports that are great for people with disabilities.

Fishing

If you prefer a slow-paced sport, try fishing. There’s a wide range of adaptive equipment available to make fishing accessible to just about anyone. Whether you use a wheelchair, have limited arm or grip function, or only have one arm, there’s a fishing pole for you. And an angler with a disability doesn’t have to be limited to fishing from the pier — you can find adaptive fishing boats with power chair lifts, fishing rod holders, and seat adaptations to keep you comfortable on the water.

Hunting

Hunting is another option that lets you get out into the wild, and become one with nature. There is also a lot of different equipment that can make the sport more accessible to someone with a disability. DisabledSportsUSA has a great list that includes various gun and archery equipment as well as stabilizing crutch poles, a battery operated tree stand, and an all terrain combination rolling walker, wheelchair, and transport chair, to name a few. 

Wheelchair Basketball

Wheelchair basketball is probably the most well-known adaptive team sport. There are national teams for men, women, children, and teens, and there’s even an annual world championship held in cities around the globe. Wheelchair basketball retains the full-size court and 10-foot basket of standing basketball, with the only modifications being a few rules about traveling, dribbling, and fouling to factor in wheelchairs. Specially designed basketball wheelchairs improve performance and reduce the risk of tipping over.

Sitting Volleyball

Also known as paralympic volleyball, sitting volleyball is adapted for players with physical disabilities like amputations, spinal cord injuries, or cerebral palsy. It retains all the rules of standing volleyball, with the addition that players must keep at least one buttock in contact with the floor whenever they touch the ball. Sitting volleyball also uses a shorter net and a smaller court to suit seated players.

Cycling

There are a variety of adaptive bicycles designed to meet the needs of different disabilities, but the kind you’ll see most frequently is the hand cycle. These recumbent tricycles are powered by hand cranks instead of foot pedals, with brakes mounted on the handholds, making them great for people with spinal injuries or lower body disabilities. And don’t think you’ll be limited to leisure biking — you can find hand cycles design for road biking, mountain biking, and bike touring.

For people who want to try biking but are nervous about safety due to hearing or vision impairments, tandem road bikes offer a great way to experience this cardio exercise while letting a friend handle the navigation. 

Skiing

Four track and three track skiing open up downhill skiing to people with lower body disabilities or stability challenges. These are single or double upright skis that are paired with handheld outriggers — elbow crutches with small skis affixed to the base — for extra balance. If you’re unable to use your lower body, try a mono ski or bi ski. These adaptive skis feature a seat mounted on one or two skis, and can be used with outriggers for balance and propulsion. 

You’ll find similar adaptive equipment in the world of cross country skiing. Sit skis can be paired with poles — and lots of upper body strength — to propel a skier across terrain. Skiers with single leg amputations can cross country ski without any adaptive equipment other than a prosthetic, and arm amputees can learn how to propel themselves using one or no poles.

Whether you’re looking to compete or just want a new way to get out, make friends, and have fun, there’s a wide range of adaptive sports to participate in. And since most adaptive sports are identical to the non-adaptive version other than some modified equipment, they’re every bit as challenging and athletic.

Image via Pixabay by TheDigitalWay