Physical activities for people in wheelchairs abound and include highly organized, competitive or recreational sports leagues. Take stock of your interests and fitness goals to guide you in choosing from myriad options to stay fit and healthy.
Tennis
Wheelchair tennis is so widely played that a professional tour exists complete with world rankings. Organizations certify tennis instructors and offer courses and workshops on how to teach wheelchair lessons and clinics. The main difference between wheelchair tennis and the regular version is that the ball may bounce twice before you hit it during points. Wheelchair players become so competitive they play one-up/one-down doubles matches with able-bodied players. Sport wheelchairs do not damage tennis courts -- in fact, there is a wheelchair division played on the grass of Wimbledon each year. If you are looking for a career, you can become a certified teaching professional.
Basketball
Another practical way to get a workout, socialize and have fun is through wheelchair basketball. As with wheelchair tennis, you can compete at the recreational or professional levels. You play the game on a full basketball court, with 10-foot high baskets. Most of the rules are the same for regular and wheelchair basketball, with the main exception being the double-dribble rule. You cannot touch your wheels twice without shooting, bouncing or passing the ball. Able-bodied players who enjoy this variation of the sport even join games, playing from wheelchairs.
Marathons
Runners aren't the only ones participating in marathons. From local 5Ks to world-famous events such as the Boston Marathon, you have the opportunity to train for and compete in long-distance races in your wheelchair. These events are not for the faint of heart -- the races require considerable upper-body strength and muscular endurance, in addition to excellent aerobic conditioning. Even if you only participate in a few marathons each year, you'll benefit from the training required to get and keep you in shape year-round.
Working Out
You can lift weights, perform cardio routines, improve muscular endurance and practice yoga in a wheelchair. You'll do muscle training from a stationary position and create aerobic exercise moving, either outdoors or on a specially designed treadmill. Using lightweight dumbbells or resistance bands, you can create stationary cardio workouts. Bodybuilders use heavier weights to build muscle mass, while athletes use lighter weights or resistance bands to build muscular endurance. The American Heart Association recommends that you create 30-minute cardio workouts several times each week to maintain your heart health. Work 60 minutes or longer if your goal is to lose weight.
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