Erasmus plus - Stretching and Strengthening at Work interact

Stretching and Strengthening at Work

Adults with disabilities Adults with chronic conditions or disabilities, who are able to do so, should do at least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity (EU Physical Activity Guidelines , 2008; Physical Activity Guidelines to Americans , 2015). Preferably, aerobic activities should be spread throughout the week. Muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups should be conducted on 2 or more days a week, as these activities provide additional health benefits for adults with chronic conditions or disabilities. When this is not achievable, adults with chronic conditions or disabilities should engage in regular physical activity according to their abilities and should avoid inactivity. Depression, low self-efficacy, lack of exercise enjoyment, and negative outcome expectations are common psychosocial barriers that limits physical activity in people with disabilities (Rimmer and co-workers , 2004), along with poor social support from family, caregivers, peers and healthcare providers ( Rosenberg and co- workers , 2011). To tackle these barriers, many steps should be encountered, including the following:  Individually tailored physical activity interventions  Scheduling exercise when a person feeling the most energetic  Start slowly based on each person abilities and fitness level  Finding fitness professionals who can provide specific physical activity options  Adapting technological gadgets to deliver personalized, in-home, interactive interventions  Soliciting the help of health care providers and target agencies  Interacting with the target population at support groups and doctor’s offices  Include fall prevention education that focuses on strength, balance, and gait training Several aerobic physical activities might be a preferable choice for people with disabilities due to simple implementation, acceptable safety and feasible benefits ( Figure 26 ). This could be complemented by a muscle-strengthening activities, including working with resistance bands or adapted yoga.

Horseback riding

Aquatic therapy

Ballroom dancing


Nordic walking


Seated voleyball

Figure 26 | Aerobic physical activities for adults with chronic conditions or disabilities

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