Adults with disabilities or limited mobility should aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise every week.
Unfortunately, according to the Centers for Disease Control and Prevention, the majority of people who are in wheelchairs or struggle with another disability are not getting the amount of physical activity they need.
If you’re interested in increasing your physical activity but aren’t sure what you can do from a wheelchair, keep these five tips in mind.
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Set Yourself Up for Success
Before you start an exercise routine, keep these guidelines in mind to help prevent injury and help you get off to a great start.
- Talk to your doctor before starting any kind of exercise plan
- Make sure the brakes are applied to your chair before you get started
- Engage your abdominal muscles to protect yourself from injuries
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Balance Your Workout Routine
To get the best results, your workout routine should include a balance of cardiovascular exercises to increase your heart rate and strength-training exercises that build muscle.
Cardiovascular Exercises
There are lots of ways to get in good cardiovascular exercise while you’re in a wheelchair.
Some of the most popular options include:
- Swimming
- Wheelchair sprints
- Rowing
- Wheelchair sports like basketball
- Arm bicycling
There are also tons of wheelchair workout videos that you can do from the comfort of your own home. Even things like air punching, with or without hand weights, can increase your heart rate and improve your stamina.
If you’re new to exercise, try to just do 10 minutes a day at the beginning.
Strengthening Exercises
While you should aim to strengthen all of the body’s muscle groups, there are a few that are especially important to focus on if you’re in a wheelchair.
Because you have to use a pushing motion so often to move your chair, your chest and shoulder muscles are more likely to become tight and injury-prone.
On the other hand, you don’t have to use your back muscles very often, so it’s common for them to become weaker and need extra attention.
Many gyms offer equipment that can accommodate wheelchair users. You can also work out at home with dumbbells or resistance bands. Start with light weight or resistance and work on slowly increasing the amount you can lift.
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Don’t Forget to Stretch
Many people forget to stretch. But, this is one of the most important things you can do to limit pain and improve your mobility.
Wheelchair yoga and Tai Chi are great and safe options for increasing flexibility and range of motion.
When you’re new to yoga or Tai Chi, it’s best to start by working with a professional, either privately or in a class at a gym or studio. At the very least, you should look for some instructional videos to help guide you through the exercises.
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Don’t Let Physical, Mental, or Emotional Obstacles Get in Your Way
While many places are getting better at accommodating people in wheelchairs, there are lots of others that still have a long way to go.
All gyms and fitness centers should provide access to wheelchair users. If your preferred gym doesn’t, or if their accessibility services are not up to par, talk to them about making changes so that everyone can use their services.
You can also refer them to resources about how they can make the facility more accessible. If you’re looking for a comprehensive list of the best ramps for wheelchairs, click here for more info.
In addition to physical barriers, you also might experience mental or emotional obstacles, especially if it’s been a long time since you’ve exercised.
Try these tips to overcome feelings of insecurity and self-doubt.
- Concentrate on what you can do, not just what you can’t
- Seek social support from friends or family
- Look for opportunities to get creative and try something new
- Be proud of yourself for wanting to exercise and improve your health
- Try exercising earlier in the morning or later in the day if you want to avoid feeling self-conscious in large groups
- Exercise at home if you’re nervous about navigating a crowded gym
- Start slow to build a sustainable habit
- Try simulation video games for a more fun way to reach your fitness goals
- Use Mindfulness to Get More Out of Your Workouts
Once you’ve been working out for a while, you might notice that you’re not seeing the same results you were in the beginning. This can be discouraging and might even cause you to consider quitting altogether. Before you throw the towel in, though, try incorporating mindfulness into your exercise routine.
Mindfulness has been proven to help people get better results from their workouts, and it can also be very relaxing to focus on just the movements, instead of going through the motions while worrying about all the other things you have to do during the day.
Whether you’re stretching, doing cardio, or lifting weights, really focus on how your body feels during the movements. Think about the way your muscles contract, the rhythm of your breathing, anything.
Wrapping Up
It can be intimidating to start a new exercise routine, especially when you’re in a wheelchair. But, don’t let that stop you!
Keep these tips in mind as you start pursuing your fitness goals, and you’ll be amazed at how much you’re capable of.