People in wheelchairs are prone to being overweight due to changed metabolism, decreased muscle mass and lower activity level, according to the Christopher and Dana Reeve Foundation. They also are more prone to upper body injuries. Those who previously lived a sedentary life should first talk with a physician before beginning a physical activity routine. A good start is with short, 5- to 10-minute intervals.
Flexibility
Range of motion, or stretching exercises, can reduce pain and stiffness, improve posture, and allow you to use the muscles that you do have working to their maximum, according to Craig Hospital's Spinal Cord Injury Health and Wellness unit. The National Center on Physical Activity and Disability, or NCPAD, offers stretching exercises by specific disability, and the Louis Calder Memorial Library offers ideas for passive stretching ideas for those with limited use of their arms.
Cardio
Cardiovascular or aerobic fitness means getting heart rate and breathing up, and that can be done many ways, according to the researchers at Craig Hospital. Hand-cycles, swimming, wheelchair sports groups, fitness videos for wheelchair users, rowing, aerobics classes or simply pushing yourself around the park are possibilities. People in wheelchairs compete in archery, basketball, billiards, shooting, swimming, table tennis, track and field and weightlifting, according to Wheelchair & Ambulatory Sports USA.
Strength
Do a sitting push-up by raising yourself up off your chair with your arms. Doing work with your muscles--moving them against resistance, weight, or a counter force--is generally how you build strength, according to Craig Hospital officials. If you choose to lift weights, lots of repetitions with a little weight builds muscle tone and endurance. Heavier weights and fewer repetitions result in bigger, stronger, more powerful muscles. Trainers and therapists can help with specific ideas based on disability, as can the people at NCPAD.
Member Comments