An active lifestyle is good for everyone and having a disability, injury or other health problems doesn’t mean there are no available options. As a wheelchair user, exercise won’t just improve your physical well-being, but mental health as well. Being regularly active could even help with your disability and health issues. They key is being realistic and creative when it comes to your approach to fitness to overcome physical as well as mental barriers.
An average 30 minutes a day of physical activity is a good target to aim for. If you follow this, you’ll see improvements over time, such as better blood cholesterol, weight control, blood circulation, energy levels, stress management and the ease of anxiety.
There are several types of exercises that focus on particular health benefits. Strength training would be recommended for wheelchair users because it builds upper body strength, strengthens muscles and bones and decreases the likelihood of injury. Strength exercises typically involve weights or other types of other resistance equipment. Resistance bands are a more lightweight alternative to weights. Wheelchair users should be mindful that keeping all possible muscles active is important, since an unused muscle can become weak or depleted.
Cardiovascular exercises can improve heart circulation and endurance. Swimming is a great way to get some cardio workout into your routine. Exercising in the water increases mobility without putting pressure on the body, particularly the joints. Even simple punching and traveling a great distance with a manual wheelchair can be counted as cardio exercise.
Flexibility exercises should enhance your range of motion as well as prevent stiffness. Being in a wheelchair can make you prone to stiffness, so it’s important to be as flexible and mobile as possible. Frequent stretching should help loosen the muscles and warm them up. You could also try yoga as there are wheelchair-friendly postures that can help you not only be more flexible, but de-stress as well.
Getting involved in wheelchair sports is a great way to stay fit while having some fun, whether it’s by yourself or a with a team. Disability Sports Australia has all sorts of programs, from rugby to basketball and badminton.
Finding workout resources may not be as easy as simply entering a gym and signing up for a class. You can start with workout videos online and search for specialised workout equipment. There are many new strength training machines as well as hand-cyclers specifically for wheelchair users who exercise.
If you have other disabilities, such as sight and hearing impairments, you can still get involved in physical exercise. Joining a gym or a health club with personal trainers is one way to get things going. They can help in the safe use of equipment as well as design a routine that caters to your needs and abilities.
Before venturing on your new workout routine, it’s crucial to get clearance from your doctor or physical therapist. They can also give you further advice on how you can be regularly active with your medical condition, needs and capabilities.