Fitness Fitness Making fitness fun Think your favourite activities are offlimits? Heres a look at how some sports and games can be made accessible WORDS: Claire lavelle ILLUSTRATIONS: hazel staBler D o you ever look back on your school days and wish that you could get involved with a sport or game that you used to love? Well, the good news is that many sports are becoming accessible to those with long-term conditions and mobility problems. Getting involved with sports can be a great way to make friends, too. Its natural to feel nervous about exercising or playing sport if you live with arthritis, in case it aggravates your joint pain or causes further damage. However, theres no strong evidence to say this will happen, says consultant orthopaedic surgeon Simon Moyes (simonmoyes.com). In fact, in the same way that exercising a muscle will make it stronger, exercising your joints strengthens them, too, he continues. Just make sure you get advice from someone appropriately qualified on the correct exercises and techniques before you start. People worry about making their arthritis worse, but the positives of staying physically active generally outweigh the negatives, because its so good for our minds as well as our bodies. As long as your doctor or arthritis specialist agrees, get out there and enjoy it! Many mainstream sports have adapted their game so that people with mobility issues, other physical impairments, and the older population can still enjoy sport, but at a less intense level, says Mark Fosbrook, an engagement advisor for the English Federation of Disability Sport. Football was the first to adapt play in this way and there was such a positive reaction that other sports, such as netball and hockey, followed suit. Living with a condition like arthritis doesnt mean you have to give up the sport you love. You just have to approach it differently. Its important to remember that, if you have arthritis, you may have different needs when undertaking physical activities. Think about accessibility at venues, and see if youll need any specialist clothing. Make sure that an activity feels right before committing to it perhaps try a couple of trial sessions first. WHATS YOUR GAME? Walking football What is it? Its still the beautiful game, just at a slightly slower pace! Whos it for? Those who want to stay active and keep playing, but might be recovering from injury, an older participant, or someone living with a condition that makes mainstream football out of bounds. Find out more: walkingfootballunited.co.uk Walking netball What is it? The traditional game at a more sedate pace, rather than the mad dash you might remember from your school days. Whos it for? People of all ages and fitness levels, as well as those recovering from injury and living with conditions that may impair physical movement. Find out more: englandnetball.co.uk/my-game/walking-netball Flyerz hockey What is it? The traditional game of hockey adapted for those with physical or learning impairments. Whos it for? Its open to all, and hosts regular workshops to share best practice and ideas. Find out more: englandhockey.co.uk Tennis Whos it for? The Tennis Foundation is a UK charity whose aim is to make tennis accessible to everyone who wants to play, no matter their level of skill or physical impairment. If your arthritis symptoms are mild or moderate, simply swapping to a doubles game, playing less frequently so your body has more time to recover, and playing on soft courts such as grey clay may reduce the impact on your joints sufficiently to carry on at your usual club, says Simon Moyes. Find out more: tennisfoundation.org.uk Boccia What is it? An Olympic sport thats often played from a wheelchair, whereby teams compete to get a set of six balls closest to the jack (a target ball). Whos it for? It was developed for people with cerebral palsy, but is an inclusive and adaptable game that can also be played by those with different impairments. Many of Arthritis Cares branches and groups play boccia contact your local branch or group to find out if it is offered in your area. Find out more: bocciaengland.org.uk Bowls What is it? A game played on a bowling green (although it can also be played indoors) in which teams compete to get their bowls closest to a jack, or target ball. Whos it for? Its a social sport thats suitable for all ages and physical abilities, and a great way to stay active and bond with your team mates in the fresh air. Find out more: bowlsengland.com New Age Kurling What is it? A reincarnation of the original game (curling), this version is played on any smooth, flat surface, such as a sports hall, rather than on ice. Whos it for? People of all abilities can play, and New Age Kurling has been used as part of rehabilitation programmes in hospitals, as it effectively engages underused muscle groups. Kurling Kroquet and Kurling Golf are fun alternatives. Find out more: kurling.com gym or swim? top tip: on the road Gym or swim? Your local gym or swimming pool could be the perfect way to kickstart or sustain an active lifestyle. Swimming places less pressure on the joints, and aqua aerobics or jogging in the water using flotation belts can be more beneficial than the standard versions. But avoid breaststroke if you have arthritis in your hips. In most instances, you can find a less intense version of something youve enjoyed in the past, or adapt a certain activity so that you can keep doing it, says Mark Fosbrook. Many gyms offer classes for the over-50s, but what this really means is that the class is less intense and lower impact so its a lighter gym session, but one that still engages all the major muscle groups and gets the heart rate up. Theres nothing to say you cant join a mainstream class or activity and adapt it to your level. Did you used to love running, but feel that you cant go the distance anymore? It is possible to keep running if you have arthritis, says consultant Simon Moyes. Run on soft ground and invest in the best, most supportive training shoes you can. If you find running too strenuous, you could try power walking instead.
