SPORTS AND EXERCISE FOR STUDENTS WITH DISABILITIES
Through engagement in the academic community, we aim to raise awareness and inform students with disabilities and the academic community about the positive effects of physical activity on health. We want to motivate everyone interested, especially those who recently have not been particularly physically active, to join us in activities at the University of Rijeka that we can enjoy together, such as playing table tennis, practicing breathing exercises, or performing general preparatory exercises.
If you are interested in more activities, you can join sports clubs for persons with disabilities in our city (https://www.ssoi-rijeka.hr).
There is ample evidence proving the positive effects of physical activity on human health and the immune system. Humans are meant to move, and insufficient movement negatively affects all bodily systems. Since the Industrial Revolution, physical activity has been declining. Hypokinesia, or insufficient movement, emerging with modern technology and contributing to the development of many diseases, has become a disease of the 21st century. Persons with disabilities are at a higher risk of hypokinesia, which additionally emphasizes their need for sufficient movement and physical activity. Compared to those without disabilities, people with disabilities are twice as likely to become physically inactive, increasing the risk of deteriorating physical and mental health and decreased social well-being. Numerous barriers faced by people with disabilities, including physical, personal, social, and environmental ones, contribute to reduced participation in physical activities. Persons with disabilities are persons with long-term physical, mental, intellectual, or sensory impairments that, in interaction with various barriers, may affect their full and effective participation in society on an equal basis with others.
(https://zagreb.hr/vaznost-rekreativnog-vjezbanja-za-osobe-s-invalidi/200727).
Research indicates that there are no significant risks associated with engaging in physical activity. The World Health Organization’s guidelines emphasize that physical activity should be appropriate to an individual’s abilities, immediate activity level, health status, and physical function while highlighting the benefits of reducing sedentary behaviour. Depending on the type of impairment causing the disability and the degree of functional ability, recreational aerobic activities such as swimming, water aerobics, brisk walking, hand cycling, horseback riding, Nordic walking, dancing, fitness, hiking, and similar are recommended. In addition to aerobic physical activities, people with disabilities should do muscle-strengthening exercises and balance training. The recommendations for recreational aerobic activities are at least 150 minutes of moderate-intensity aerobic physical activity per week (e.g., brisk walking, wheelchair riding), 75 minutes of high-intensity aerobic physical activity per week (e.g. running, wheelchair basketball), or a combination of both. The basic rule states that 1 minute of high-intensity activity is roughly equivalent to 2 minutes of moderate-intensity activity. Exercises involving all major muscle groups are recommended at least twice a week for muscle strengthening (e.g. resistance band exercises or adapted yoga). If persons with disabilities are unable to meet these guidelines, they should instead engage in regular physical activity suitable to their abilities and immediate capabilities (https://zagreb.hr/vaznost-rekreativnog-vjezbanja-za-osobe-s-invalidi/200727).
Venue: UNIRI Department’s building, ground floor (hallway)
Time: TBA
Table tennis
Table tennis for persons with disabilities is a kind of sport that allows for minimal rules modifications and that is inclusive for most individuals with mobility issues. The program is conducted in collaboration with the Para table tennis club ‘Rijeka’.
Para table tennis is the third largest paralympic sport by number of the athletes and it is played in more than a hundred countries.
Athletes with all types of physical impairments, except those who are visually impaired, can compete in either standing or sitting categories (https://www.paralympic.org/table-tennis/about).
Table tennis is an incredibly fast-paced game that enhances the mental and physical abilities of the players and has numerous benefits. The risk of injury is minimised so table tennis can be played by players of all ages, from the youngest to older age. Besides health benefits, table tennis is a very fun sport that encourages social interaction and can be played year-round.
Breathing exercises and general preparatory exercises
When faced with stress and crisis, many feel increased anxiety restlessness, and an undefined sense of fear accompanied by a range of physical symptoms such as heart palpitations, difficulty breathing, tingling sensations, a “lump in the throat” feeling, sweating, back pain, digestive issues, problems sleeping, etc.
Research has shown that breathing exercises can effectively reduce anxiety. The simple and non-demanding technique does not require much time. Deep, slow diaphragmatic/abdominal breathing ensures optimal oxygen intake and removes carbon dioxide, which is crucial for the proper functioning of the body. This type of breathing can be learned. It is beneficial because it can help improve both mental and physical health (https://www.hzjz.hr/wp-content/uploads/2020/04/Upute-za-vjezbe-disanja.pdf).
Beneficial physiological changes:
- Lowered blood pressure and heart rate
- Reduced levels of stress hormones in the blood
- Reduced accumulation of lactic acid in muscle tissue
- Balanced levels of oxygen and carbon dioxide in the blood
- Improved immune system function
- Increased physical energy
- Enhanced feelings of calmness and well-being
General preparatory exercises are designed exercises adapted to meet the specific needs and deficiencies of body parts. They play an important role in maintaining the body’s biological equilibrium. Therefore, daily physical activity is essential, since movement is not only one of life’s characteristics but also a fundamental factor in maintaining health (Pejčić and Trajkovski, 2018).
General preparatory exercises include flexibility exercises, relaxation, stretching, and strengthening with or without equipment.
The exercises range from simple to very complex movements, forming the basic physical “alphabet” of movement.
General preparatory exercises are the foundation for mastering more complex movement structures. Through these exercises, we influence the anthropological status, improve posture, and develop movement quality, achieving refinement in motion.