Fitness Tips for Wheelchair Users
While being a wheelchair user may rule out some forms of exercise, it certainly doesn’t mean you have to give up on your physical fitness. Exercise is important if you want to maintain your health and wellbeing. It also energises your mood, relieves stress and improves your self-esteem. There are plenty of ways you can overcome your physical limitations and fit some beneficial physical activity into your routine.
Cardiovascular exercise raises your heart rate and makes you warm enough to break a sweat. When walking and running up and down stairs aren’t part of your day-to-day routine, it can be easy not to get enough cardio, but this type of exercise is important for the health of your heart and lungs. Try to do some of the following activities:
- Swimming: This is a great form of exercise for wheelchair users because it gives you a full body workout while the water supports the majority of your body weight.
- Using a rowing machine: There are rowing machines adapted for wheelchair use – simply find your nearest gym which has one. You could even invest in your own to use at home.
- Wheelchair sports: Find local wheelchair sports groups you can get involved with. Basketball, netball and badminton are all popular options.
Manoeuvring or pushing a wheelchair can put a lot of strain on the muscles in the upper body. They can become tight and prone to injury, while the back muscles which are not involved in the pushing motion can become weaker from lack of use. Because of this, it’s helpful to focus on exercises that work the smaller muscles that support the pushing motion, such as the shoulder muscles, while strengthening the back muscles by doing exercises involving pulling motions.
Try performing shoulder presses, bicep curls and triceps extensions using weights. Resistance bands can also be attached to furniture, such as a doorknob, and you can use these for pull-downs, shoulder rotations, and arm and leg extensions.
Anyone starting an exercise routine should ease into it, starting slowing and gradually increasing activity levels. Start with an activity you enjoy and keep your goals realistic and manageable, as this will keep you motivated and help you gain confidence. Don’t be discouraged by challenges – everyone experiences ups and downs when trying to get into an exercise routine. It takes a while for physical activity to become a habit, but focusing on short-term goals should help you stick with it until it becomes a solid part of your day-to-day life.
Remember, you should stop exercising if you experience any pain, discomfort, dizziness, nausea or an irregular heartbeat. You should also avoid working out an injured body part. Pay attention to what your body can handle and don’t push yourself too hard. Drink plenty of water, as your body performs best when it’s properly hydrated, and wear comfortable clothing that won’t restrict your movement.
If you want to learn more about activities that are right for you, try using the Parasport self-assessment wizard. You can also use the English Federation of Disability Sport website to find local gyms with facilities that are suited to people with disabilities.