According to a 2012 Eurostat survey, one in seven people among the working age population has  a basic activity difficulty. This means difficulty in lifting and carrying, walking, bending, sitting or standing, seeing, remembering or concentrating and hearing. Regular physical activity can improve this statistic.

A  high proportion of Malta's disabled population has a low severity disability, i.e a disability in just one life area. However, most people with disabilities face barriers to participation such as imposed limitations on attending leisure activities and mobility difficulties which makes it difficult for them to get out of their home.

Sport and physical exercise benefit everyone, including people with disabilities. The following are some of the common health conditions or disabilities in Malta and how physical movement can help to alleviate them.

Fibromyalgia is a common chronic condition which reduces one's quality of life. Its effects include widespread pain, cognitive symptoms such as memory failure (both long-term and short-term) and difficulties with attention, sleep, and fatigue. Even though many studies show that aerobic (such as walking) and strengthening exercises are effective, C.

To help alleviate fibromyalgia, it is recommended to follow a graded and varied exercise programme. This means using varied exercises in the same session or in different sessions, starting from low-intensity and low resistance levels and increasing slowly, approximately by 10% after two weeks of exercise. The intensity and duration of exercise sessions should be reduced when post-exertion pain or fatigue is experienced. Pool-based exercise may also be beneficial in reducing pain and depression, and also in improving one's quality of sleep. Other exercise options which have shown positive results include Tai Chi and Yoga.

Down syndrome occurs when a person is born with a partial or full extra copy of the 21st chromosome. This extra genetic material alters the normal course of development, causing various traits including, but not limited to, low muscle tone. Physical exercise can improve muscular strength and balance.

Autistic Spectrum Disorder (ASD) is developmental. It results in a range of conditions characterised by challenges with social skills, repetitive behaviour, speech and nonverbal communication, and by unique strengths and differences. Studies show that vigorous or strenuous exercise is associated with decreases in stereotypic (self-stimulatory) behaviours, hyperactivity, aggression, self-injury, and destructiveness.

An example of a vigorous exercise means a 20-minute or longer aerobic workout, 3-4 days a week. Many autistic children gain weight if they are not active, which causes another set of problems. Since stereotypic behaviour interferes with teaching, an exercise program might improve a pupils's ability to concentrate, even in a classroom setting.

Attention Deficit Disorder (ADHD) can impact both children and adults. Some typical symptoms of ADHD include restlessness, lack of focus, and excessive fidgeting. Such behaviour can be especially problematic for children in a classroom setting or for adults at their place of work. With daily physical activity, a youngster with ADHD may experience increased cognitive function and a better mastery of personal organisation and self-control.

Using exercise in conjunction with ADHD medications can be especially effective for some patients.  Release of excess energy can happen during regular exercising, which can allow a person with ADHD to focus better on their daily tasks and interact well with peers. Studies have suggested that children with ADHD who participate in morning exercise before spending time in the classroom may experience fewer problems with moodiness and inattention, and experience higher self-esteem and greater self-confidence.

Muscular Dystrophy (MD) is an inherited genetic condition that gradually causes the muscles in the body to weaken. This condition gets worse over time but regular exercise, focusing primarily on gaining muscle strength and endurance, and flexibility (stretching) exercises to prevent freezing of the joints (contractures) can retain muscle strength while slowing down the progression of weakness and improve breathing.  Aerobic exercises, such as walking, rowing, wheeling and arm ergometry for 20-40 minutes 4-6 times a week can help. Swimming can also be a healthy activity for persons with MD as it is a good way to work on muscle tone while the water buoyancy helps protect against muscle strain and injury.

A Stroke is when blood flow to an area of the brain is blocked. When this happens, the brain cells in the affected area are deprived of oxygen and begin to die. When brain cells die during a stroke, abilities controlled by that area of the brain, such as memory and muscle control, are lost. Physical activity can be beneficial to stroke patients on multiple levels. Studies have demonstrated physiological, psychological, sensorial, strength, endurance and functional effects of various types of exercise and a decrease in the risk of recurrent strokes.

There are three main rehabilitation goals for stroke patients: preventing complications of prolonged inactivity, decreasing recurrent stroke and cardiovascular events, and increasing aerobic fitness. For best results, physical exercises should be started as soon as possible after the stroke attack. Use of treadmill and resistance-training programmes, together with flexibility exercises to increase range of motion, 2-3 times a week are common recommendations for an improved quality of life.

WHY BOTHER WITH EXERCISE?

Regardless of whether a person has a disability or not, regular exercise can be of huge benefit to everyone. In a nutshell exercise can help by:

• improving stamina and muscle strength;
• reducing the rate of obesity;
• releasing endorphins that deliver a feel-good high which can help ease anxiety and depression and lift your mood;
• providing opportunities for socialisation - exercising in a group is a great way to try something different, meet new people and become part of the community;
• gaining the ability to maintain a higher level of independence, sense of freedom and quality of life;
• control joint swelling, and helping to alleviate pain in the process.

Anyone with a disability should consult a doctor before starting a physical activity or exercise programme.

 

HOW CAN INSPIRE HELP YOU?

Inspire's Fitness Centre has always been open to individuals of various abilities. In the past, free or discounted membership was offered to people with various disabilities. These were mainly funded through full fee-paying members. This year, Inspire has received funding from the Malta Community Chest Fund to support this initiative, so membership fees paid by other individuals will continue to support a number of Inspire's other programmes and disability services. With a fully accessible fitness centre and hydrotherapeutic pool available at Inspire, together with the possibility of receiving a free or discounted membership (depending on the type and severity of the disability), you can strike up a fitness regime that works best for you.

For more information contact Inspire on [email protected] or visit www.inspire.org.mt/fitnessforall

This project is funded by the Malta Community Chest Fund as part of Malta's commitment to addressing the UN2030 agenda for sustainable development.