How to Exercise in a Wheelchair
Published: January 14, 2014
At Precision Repair Network, we encourage our customers to live active lifestyles as much as possible, not only because it is rewarding but also because it is healthy. Exercise is important, particularly if you are confined to a wheelchair. If you don't exercise, you are at risk for a number of adverse health effects, including:
- Obesity
- High Cholesterol
- Type 2 Diabetes
- Blood Clots
- Immune System Deficiencies
Through regular exercise, you can help prevent the onset of such ailments and live a healthy life. It is important to remember that even if you are confined to a wheelchair, you can still exercise so long as you possess some degree of control over your upper body and limbs. Take initiative and start being active!
Types of Wheelchair Exercises
Fundamentally, the exercises that you do in a wheelchair are no different than those you do outside of a wheelchair. While the particular movements of the individual exercises may differ, the overall goals are the same: to increase muscle tone, burn fat, and improve cardiovascular function. To help achieve these goals, there are a number of different training regimens that you can take advantage of.
- Resistance Training – With resistance training, you can improve muscle tone and burn calories, which can help build up your strength and allow you to maintain or lose weight. For this type of exercise, any sort of resistance band can be used. Simply attach the resistance band to an immobile object, such as a locked door knob, and stabilize your wheelchair so that it cannot roll back and forth (alternatively, you can do this outside of your wheelchair). Manipulate the band in such a way that you have to apply an increasing amount of force to stretch it.
- Strength Training – With strength training, you can improve muscle tone and burn calories. It is important to remember that when strength training, you should gradually work your way up to higher weight limits. Attempting to lift more than is safe can result in injury. Start out with smaller hand weights, holding them out in front of you in an extended fashion and lifting them directly above your head. Do a set amount of lifts in repetition before moving onto the next exercise.
- Cardiovascular Training – With cardiovascular training, you can improve your stamina, breathing, and heart function. There are a number of ways for individuals in wheelchairs to exercise the cardiovascular system, including: swimming, water aerobics, chair aerobics, Pilates, or by simply operating a non-powered wheelchair for a set duration or distance (similar to jogging).
- Flexibility Training – With flexibility training, you can increase your range of motion, eliminate stiffness, and help promote blood flow. To work on your flexibility, you can stretch or practice Yoga exercises. When performing flexibility exercises, try to maintain normal, regulated breathing, and focus on stretching slowly and smoothly – don't lunge.
Exercising can have a real impact on your health and quality of life. If you are confined to wheelchair or dependent on one for long-distance mobility, we urge you not to become despondent. You can take active steps to improve your health, build up muscle strength, and improve your stamina – participate more and observe less!
