Physical activity is known to provide a multitude of physical and mental health benefits and protect against illness. Unfortunately, research shows that individuals with visual impairments have greater levels of chronic diseases as well as engage in less exercise (compared with sighted individuals). This blog post will examine the various ways individuals in the low vision community can stay active as well as describing multiple groups and programs designed for staying active with low vision, including some that have been founded by individuals with visual impairments.
Before you begin any exercise routine, program, or increase the intensity of your current activity level, it is important that you consult with your doctor as there may be personal safety measures to take into account.
If you don’t know where to start, oftentimes meeting with an orientation and mobility specialist or personal trainer may help in creating a personalized physical activity plan based on your specific needs and goals. It is important to find the activity that works best for you.
When selecting a gym, make sure to ask about the availability of treadmills fitted with handrails, stationary bikes with tactile markers, high contrast tape for locating on/off switches, and rope for guidance.
Peloton produces bikes and treadmills with accessibility features, including “TalkBack” screen reader (audio feedback).
Exercising with another person can make it more enjoyable as well as ensure safety.
A great way to get in your physical activity and be social is to join a walking or hiking group.
If you prefer to walk independently, ask your local parks if they have special walking paths and if they have lanes for bicycles and runners, so you know which side to be on.
For self-guided stretches, the American Printing House for the Blind website includes information and a guide on how to do stretches for upper body, arms, trunk, and lower body. Access the guide here: https://aphconnectcenter.org/visionaware/recreation-and-leisure/exercise/stretching-and-flexibility-in-an-active-lifestyle
Here are a few programs that are designed for staying active with low vision:
Evan Schwarbrock, the co-founder, developed Leber’s Hereditary Optic Neuropathy and is legally blind. Through his journey with visual impairment, he earned a Master’s degree in Kinesiology and a concentration in Applied Exercise Physiology. He is a certified personal trainer and nutrition specialist who created “Cane and Able Fitness” as an accessible resource for people with visual impairments.
It contains information on strength training, nutrition and mobility, workshops, consulting services, and remote coaching. It also has tips for comfortable working out at the gym or home.
Access the website for Cane and Able Fitness here: https://www.caneandablefitness.com
Certified fitness instructors describe exercises in a way that individuals with visual impairments can follow.
Accommodates a wide range of ages and abilities
215 videos– all audio-only
Includes foam roller exercises, yoga, barre method, balanced movements, interval training, cardio, light warm up + stretching, and strength for balance exercises
Access the YouTube channel for Eyes-Free Fitness here: https://www.youtube.com/channel/UCSJCXbR__C7IztG4us-8Hjw