Before starting an exercise routine or increasing your current activity level, it is important to talk with your doctors, because some forms of intense exercise (those of exertion, traction, weight lifting, inverted or reverse head positions, as in yoga) can affect medical and eye conditions.
Some many adaptations and options can be implemented for those interested in exercising, for example, in a gym or a sports club. A sports fitness instructor or personal trainer can help you establish an appropriate exercise program.
Ask about the availability of sidebar treadmills, stationary bikes with tactile markers, fitted with high-contrast tapes to help locate the on/off switch, and audible or vibrating timers or stopwatches around the neck or in the pocket to keep track of time.
For those with low vision, however, some adaptations are needed for safety. A cable or rope guidance system can be set up in a gym, track, backyard, or field and allows people to run with an efficient gait and nearly full harmonized movement of the arm.
For those athletes who want to run further, a guide with normal sight is more useful. The sighted guide person is trained in communication techniques to guide people with low vision through different terrain. Another option is to run on a high contrast track (bright lines on a dark track), ideally with a partner or a group. Finally, using the treadmill or treadmill, as explained above, is an option that perhaps allows the most independence.
Riding/biking is a pleasant sport and gentler on the knees than running. In the use of the tandem bicycle, the person with clear vision sits in the front and guides, pedals, and stops, while the visually impaired person sits in the back seat and pedals.
Another option is the duo/twin bike, which allows riders to sit next to each other and is, therefore, more conducive to communication. Finally, stationary bikes, which were mentioned earlier, encourage greater independence.
Of course, swimming is an excellent low-impact, full-body exercise that can be adapted for the visually impaired. Beginner swimmers or more experienced swimmers can use swim boards, which can hit the edge of the pool before the swimmer’s head. One of the main problems for more experienced swimmers doing circuits is knowing where the wall is and being able to slow down to return. Several adaptations can help; these may include a friend or coach touching the swimmer’s shoulder with a swim board or other device (such as a tube float).