Physical Activities for the Blind
A lack of physical activity causes a multitude of health problems in modern society. For the visually impaired or blind, physical activity is especially hard to come by. Yet the visually impaired or blind may need a higher state of physical fitness in order to succeed in daily activities. Luckily, several methods of exercise exist for the blind so that they can keep in good shape.
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Balance
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Balance is a vital skill for the visually impaired or blind. Swimming is a great way to develop this skill, since the water is obstacle-free and constantly encourages balance and muscle development. Even just treading water is useful in developing balance. In addition, activities like yoga encourage balance, flexibility, and focus. Finally, weight training can help to develop muscles that aid in balance.
Safety
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The visually impaired or blind can participate in many of the physical activities available to the sighted with the right safety devices in place. For example, running, when done safely, can be a fun activity that is excellent for health. In a track or gym, a guidewire can be set up along the running area for the runner to keep his hand on. There should be a knot at the end of the rope if it is about to end so that the runner can slow down. With swimming, flotation devices can be used to great effect when swimming laps, since something like a kickboard will provide a buffer between swimmer and the side of the pool. The swimmer can use the side of the pool or lane lines in order to orient himself while swimming laps.
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Partners
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Partners are another way for a visually impaired or blind person to accomplish their physical goals. It can even help form a lasting friendship. For example, a sighted guide can run alongside a visually impaired or blind person who keeps a hand on the guide's shoulder or hand. A tether could be used between the two also, if more freedom is needed. A caller could supervise the runner and guide his movement. That way, the runner can be completely unobstructed. For biking, sighted guides can also be used. On a tandem bike, the sighted guide can ride in front to steer and brake while the visually impaired or blind biker can ride in the back. For easier communication between the sighted and unsighted bikers, a duo bike, one which has the seats next to each other, can be used, with the sighted guide again steering.
Games
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Games are an easy and fun way to get a good amount of physical activity, and they can be adjusted to be played by the visually impaired or blind. A variety of sports and games can be played, like tag in which the person who is "it" wears a bell, or baseball where the ball is on a tee and has a bell inside of it. Catch is another fun game, and it can even be played with a balloon in the beginning so that it starts slowly.
Home-Based Activities
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There are also a few ways to accomplish exercise goals inside the home, without outside help. For running, a treadmill is a good option for home-use, as is a stationary bike for getting biking experience. Aerobics are another method that is ideal for the blind or visually impaired at home, since it can be performed safely in a clutter-free room. Step aerobics, which involves stepping on and off of a small platform, encourage muscle development and stamina. Low-impact aerobics, where there is always one foot on the floor (marching in place), and high-impact aerobics, where both feet leave the floor (jumping jacks) also provide excellent exercise. Jumping rope can also be a fun activity at home, especially if done to music.
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