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Blind and Visually Impaired Community

Full History - 2022 - 04 - 10 - ID#u0gk2r
19
Best way to work out for visually impaired/blind (self.Blind)
submitted by IzzyReptilia
Hey everyone , so I want to get in shape . I’m visually impaired (I have aniridia ) , and I’ve been losing eyesight for the last 5 years… and I’ve become fearful of falling or having accidents or even hurting someone else while doing sport .
I was wondering what’s the best way to work out having low vision . Tomorrow I’m going to start swimming at my local sports center, but I’m quite nervous . And I’d like to combine something else with the swimming.
Any ideas are welcomed !
BlindManOnFire 12 points 1y ago
Swimming is excellent. It's a great combination of strength training and cardio. Do a few laps with each stroke to work different sets of muscles - backstroke, forward crawl, and breaststroke.

If your focus is on cardio and weight loss, swim for distance. If you want buffed muscles, swim for speed.

If you're focus is weight loss or endurance then dancing, a spin bike, or jump rope will burn calories and work your heart and lungs.

If you're trying to build muscles and get stronger then weightlifting. You can even lift your own body weight with push ups, pull ups, squats, lunges, etc. It doesn't need to be barbells.
vip-sizzles 6 points 1y ago
At my local swimming pool, there was a blind gentleman that would lap swim. He had no light perception & would occupy a lane with his dad. Often the lifeguards would mark that lane as reserved, so others would avoid his lane. It's good to let the staff aware of your impairment & possible accommodations they can make. I often tried to go when it was less crowded, so I had a better chance of having an open lane. It's always best to communicate with others around you as most people are generally friendly. I mostly lift weights at my local gym though as it is more convenient.
DaaxD 5 points 1y ago
Tandem cycling would be fun, but getting a tandem bicycle can be a hefty investment. Also, tandeming requires you to have a gorup of friends and training buddies you can ask to come with you. It would suck to cancel your exercie just because schedules don't match.

Calisthenics or bodyweight workouts is good one too, since they require very little investment. If your neighborhood already has pull up bar avaialble or you can mount one in your own home, then you are already set. I wonder if even the pull up bar can be skipped too...

But I think calisthenics comes with a little caveat though: since progressions are mainly done by modifying the exercices to match your current level, you might end up doing a lot of searching for more easier and/or more difficult variations, or just looking up for more fun interesting exercises to spice up your routine.

This searching and learning process might become quite tricky if your vision progresses to the point where you can't follow instruction videos or images anymore. At that point you might need someone to teach you new variations and make sure your form is correct.
DannyMTZ956 4 points 1y ago
Hi, spinning on a stationary bike is quite accessible when doing it in a group setting, the lead is shouting instructions for everyone to follow, so it is helpful.
LilacRose32 4 points 1y ago
I go to a local gym. I like the cross trainer as it is a good full body workout and there is little risk of hurting oneself

I also use other cardio and weights that the staff took me through
SoapyRiley 2 points 1y ago
Swimming, yoga & Pilates are my go-to workouts. Not that you’d know it right now since I’m marshmallow shaped! I’ve been slack this winter..
Rethunker 2 points 1y ago
If you're getting in shape, and don't currently work out, then you have a lot of options.

At your local sports center, mention to someone on the senior staff that you have low vision. Be prepared to explain what it means to have low vision. Any good sports center would be happy to work with you. They may have some good suggestions, although if they don't have prior experience with people with low vision then some suggestions may be guesses. (In a future post I'm going to write about a business card members of r/Blind can hand to sighted folks to save some explanation.)

Visit the pool and get used to the layout. Make sure you can orient yourself once you're in the water. There may be a doorway or bleachers you can see from anywhere in the pool.

Introduce yourself to people who visit the pool at the same time every day. Once you know them, they may give you pointers about the best times to visit. Many experienced swimmers are glad to help out new swimmers.

Swimming's a great choice. Even getting in the water and splashing around a bit is good. There are also exercises you can do in the water while standing in place. The resistance of the water means even basic motions like moving an arm from right to left takes more effort. It's a bit like a combination of tai chi and weight lifting.

There's even a swimming exercise you can do while staying in one place, which is treading water. Treading water requires the use of your arms and legs, and it's much, much more exercise than most people would guess to tread water for even a few minutes. But before you tread water, make sure you're in a place where you'll be safe if you get tired and need to stand up. Discuss this with an experienced instructor.

Set modest goals. Don't focus on laps or time or repetitions. Just maintain a routine for a few weeks until you start to get impulses to go exercise. Once you've got a routine, then focus on good form. From there there's a nice, natural, and steady progression to exercising regularly and enjoying it.
TechnicalPragmatist 1 points 1y ago
First off maybe having a tracker will help you. I find my apple watch to be a great thing and to be impairative to my success I love it. It’s pretty interesting and amazing and it helps you track and keep goals it is also accurate and very very accessible.

I do love swimming that’s a great choice.

I also like walking outside and sometimes very intently. Many miles a day.

Running with a cane very very carefully too as well

Sounds like you have some great suggestions here.
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