Integrating fitness into the daily routine is important even when you are confined to a wheelchair. While physical limitations may lead to a sedentary lifestyle, you can still perform upper body exercises to strengthen muscles and joints in the arms, shoulders and torso. Maintaining an active lifestyle offers additional benefits, such as preventing weight gain and bone loss, promoting cardiovascular health, and increasing flexibility. Consult with a physician or physical therapist to find an exercise program that is safe and appropriate for your condition.
Stretching
Stretching protects the body from potential injury by preparing your muscles and joints for more intense physical activity, especially if you have been inactive for a long time. It also allows you to test your range of motion to avoid movements that are too painful or uncomfortable. Start with a simple overhead stretch with your fingers interlaced and palms facing upward. Maintain the position for five to 10 seconds before relaxing. Perform a variation on the upward stretch by placing your hands outward in front of the body. You can also focus on strengthening the torso by performing rotations. Rotate the upper body towards the side of your chair, while keeping the lower body stabilized. Hold the position for five to 10 seconds and grip the back of the chair to increase the stretch.
Strength-training
Exercising with weights and resistance bands is beneficial for promoting strength in your upper body muscles and preserving bone mass. Use hand weights or household items such as cans to perform repetitions of basic movements, including extending arms outward and upward. The California Department of Developmental Services recommends beginning your workouts with a 1-lb. or 2-lb. weight and gradually working up to 5 lbs. or more. As your endurance grows, you can attempt more intense strength training exercises, such as sitting push-ups. Sitting push-ups involve planting your hands on the chair and slowly raising the body up and down, supporting your weight with your arms.
Sports
The University of Iowa Health Care Center for Disabilities and Development recommends at least 35 minutes of aerobic exercise four days a week for individuals in wheelchairs. Regular engagement in a sport is one way to meet this weekly goal. Activities such as basketball, swimming, volleyball and rowing stimulate the heart rate and target multiple muscle groups. You can also increase strength in the arms and shoulders by practicing arm cycling. Gradually move from lower intensity to moderate intensity activities, and don't overexert yourself.
Informal Exercise
Your daily routine likely offers many opportunities to engage in informal exercise, such as gardening, household chores, running errands or traveling short distances in the neighborhood. The important thing is to incorporate movement into your life whenever possible. Your body is similar to a machine; when you don't use it, the essential mechanisms begin to weaken and deteriorate. Exercise improves the functioning of organs and significantly reduces the risk of developing illnesses such as heart disease, osteoporosis, Alzheimer's and diabetes, so remaining active may also assist you in coping with other medical conditions.
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