Losing weight with a disability is difficult but possible. As NDIS Registered Service Providers in Sydney, we at ‘Care 2 You Healthcare’ have closely worked with several NDIS participants and have witnessed the weight loss journey of many individuals struggling with obesity. Since moving is more challenging for them, weight loss takes a great deal of patience, persistence, and planning. However, the rewards are worth the effort.
As Home Healthcare disability providers in Sydney, we are committed to helping our clients live their best life possible. If you want to lose weight, we can assist you with your day-to-day household chores so you can focus on achieving your weight loss goals.
We have listed below some effective exercises to help you lose weight with limited mobility:
- Biceps Curls with Dumbbells
Biceps curls are a strength training exercise which targets your front upper arm muscles known as biceps. It helps in strengthening the muscles of your arms, contributing to overall calorie burning and loss of body fat.
To do biceps curls, you need to stand or sit with your arms at the sides and palms facing forward. Now, hold light to medium weight dumbbells and lift them towards your shoulders. Do not swing your arms and keep the abs engaged. Aim to do at least 8-10 reps but do not push yourself too hard. You can even do this exercise using household items such as water bottles. - Seated Arm Circles
As NDIS Registered Service Providers in Sydney, we understand that most people with limited mobility seek simple exercises with effective results. That’s why we often recommend ‘seated arm circles’ to our clients who are on their weight loss journey.
This is a simple yet effective exercise that primarily targets the muscles of your arms, upper back, and shoulders. While it may not help in directly burning calories, it does play an important role in increasing the overall muscle mass well as metabolism rate, which aids in weight loss.
To perform seated arm circles, you need to sit on a chair with your spine straight. Now, extend both your arms out to the sides at shoulder height, keeping the palms facing down. Now, make small circles using your arms in the forward direction. Gradually increase the circle size while maintaining a controlled, steady pace. Make sure to keep your core engaged throughout the exercise. After completing around 5-10 circles in the forward direction, do the same number of circles in the backward direction. Continue for a few minutes until you begin to feel fatigue in the shoulders or arms.
- Seated Ab Rotation
This one is a core strengthening exercise which targets your abdominal muscles, lower back, and obliques. It can improve the core stability and mobility that helps in maintaining overall fitness and also aids in weight management.
You can perform this exercise while sitting on a chair or stability ball as per your comfort. To start with seated ab rotations, sit in a good posture with your knees bent. Now, hold a medicine ball or dumbbell in front of your chest with both the hands. Keep your legs and hips facing forward, and the abs contracted. Slowly rotate your torso to the left, bring it back to the centre, rotate it to the right, and continue…Aim for 12 reps.
Having a disability does not imply that you lose out on the advantages of exercise. Even though your disability may limit the kind of exercises you can do, it’s possible to build strength, stay fit, and achieve your weight loss goals.
If you are on a weight loss journey as a disabled person, we’d be happy to modify our home care services to suit your daily routine and needs. As Home Healthcare disability providers in Sydney dedicated to providing quality care for the disabled, there is nothing more important for us than to bring comfort and joy in your life.
If you want to benefit from our compassionate home care services, give us a call on 0422 835 008 or send us an email to info@care2youhealthcare.com.au. We would love to hear how we can assist you with your needs!
