BlindAlive.com

Accessible Fitness, more choices for more people

Fitness has always been a concern with regard to both mental and physical health regardless of age, gender, or any other variables that make each one of us unique. And for those in the blind community, fitness is every bit as much—if not more—important.

Exercise for the visually impaired is something that should be incorporated into a weekly, if not daily, routine for a variety of reasons that are both similar and different from people within the sighted community. For those with total loss of sight as well as for those who are low sighted, a lack of regular exercise can bring on a host of other issues, including weight gain, sluggishness, and perhaps worst of all for many, insomnia or a circadian rhythm that has been thrown completely off track.

A quality workout done at the right time of day and at the right pace to meet your unique physical and mental needs is just what the doctor may have forgotten to order. For many blind people, fitness has been a challenge: without someone to guide you and without the ability to drive yourself to the gym, it becomes obvious why so many visually impaired individuals give up—but with the BlindAlive line of Fitness Workouts for blind people, you’ll never have to depend on anyone else again.

Yoga and Strength Training with wieghts for blind people along with a variety of other cardiovascular exercises help our bodies stay toned, help us gain muscle mass and lose weight, but most of all, can help lead a blind person away from a sense of helplessness.

Are you ready to sweat? Come get healthy and leave all your notions of not being able to get fit due to your visual impairment behind with BlindAlive!

Learn More About Pilates Mat Level One

Pilates Mat Level One CD Art

Pilates Mat Level One CD Art

Pilates for the blind and partially sighted starts with our Pilates Mat Level One. For this routine, you will need a padded surface like a Pilates or yoga mat. This helps with alignment and protects your joints. You will also need a chair or pillows for props. It is gently challenging and you will feel the difference in your body immediately. Creating strength in our core body enables our entire body to function as it should. Pilates is done slowly and precisely. It tones and relaxes. Best of all Pilates helps us walk tall and feel confident.

Listen to Sample of Pilates Mat Level One

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Fitness Descriptions Provide More Detail

These detailed fitness descriptions are in addition to our audio programs. They explain in more detail the exercise movement, as well as modification, in both audio and text format. They were created by a blind exercise advocate to make the exercises easier to understand and provide a more in depth workout experience. Below is just a sample of a few movements in this workout program. Fitness descriptions are included with every workout.

Exercise List

1 - Introduction, 2 - Neutral Spine, 3 - Neutral Pelvis, 4 - Supported Pelvis, 5 - Lateral Breath, 6 - Combined Breath with Pelvic Tilt, 7 - Half Curls, 8 - Mini Bridge, 9 - Full Shoulder Bridge, 10 - Spine Stretch, 11 - Toe Taps, 12 - Half Swan, 13 - Child Pose, 14 - Watch Dog, 15 - Knee Floats, 16 - Cat Cow Stretch, 17 - Side Lying Setup, 18 - Leg Circles, 19 - Straight Leg Inner Thigh Squeeze, 20 - Side-Lying Double Straight Leg Lift, 21 - Seated Spine Curl Forward, 22 - Spinal Twist, 23 - The Saw, 24 - Final Thoughts

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Sample Exercise Descriptions

3 - Neutral Pelvis

Play Neutral Pelvis MP3
Download Neutral Pelvis MP3
Text Description:The pelvis is the lower part of your body, just above your legs. Your hip bones stick out in front. The pubic bone is in the front, near the top of your groin. In a neutral pelvis, while lying on your back, this will be flat. If you are carrying extra weight, you may not be able to feel these bones. Just keep in mind the idea that this should be level. This is a relaxed position, and not a particular exercise.

5 - Lateral Breath

Play Lateral Breath MP3
Download Lateral Breath MP3
Text Description:This is the main form of breathing in Pilates. It differs from yoga breathing because the emphasis is on the ribs first moving out, then pulling the abdominals in toward the spine as your ribs pull in as well. To do this breath, inhale deeply and feel your ribs moving out to the sides, as air fills your lungs, and back. The exhale is very important and is where you imagine pulling your bellybutton into your spine and your ribs into your spine and feeling that very dense feeling of muscles wrapping around your spine. The emphasis is on a deep inhale and a strong exhale.

9 - Full Shoulder Bridge

Play Full Shoulder Bridge MP3
Download Full Shoulder Bridge MP3
Text Description:This is essentially the same as the mini bridge we just did, except that we will be raising the hips higher, and will be paying particular attention to the location of the rib cage in relation to the hips. Your glutes, hamstrings, and abdominals are all engaged, while all your ribs are remaining on the mat so the lifting happens from just below the rib cage to the hips. Many times, in a bridge pose, you feel you need to lift your entire mid body off the mat. By lifting from the rib cage through the hips, you are more clearly defining the stomach and waistline. It is also important to keep your knees in line so they neither splay out to the sides nor touch each other in the center. Inhale, and as you exhale, tighten your abdominals, pulling your ribs in, engaging all muscles, and pressing up with your hips. Just before you feel your ribs beginning to lift, stop. Inhale in this position, with everything engaged. As you exhale, bring your body back to the mat, slowly and with control.

 

Other Pilates Workouts

 
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