The physical inactivity associated with being wheelchair-bound causes many people to gain weight. Although beginning a weight loss program may seem challenging given your physical limitations, many activities boost your heart rate and promote weight loss. Work closely with your physician to create a weight loss plan that is safe for your condition.
Guidelines
Determine your recommended daily caloric needs using a calorie calculator. This calculator uses your height, weight, sex and activity level to determine how many calories your body needs to sustain its current weight. Because many people in wheelchairs receive little or no physical activity, their estimated daily caloric needs tend to be low. Subtract 500 calories from this estimate each day to lose one pound per week. The 500 calorie deficit can come from a combination of dietary changes and physical activity.
Nutrition
Minimize consumption of processed, high-calorie foods. Instead, eat three servings each of fruits and vegetables every day. To keep your energy levels high, choose whole-grain products and lean protein. If muscular weakness prevents you from eating hard, crunchy foods, make protein shakes or smoothies to boost your nutrient intake.
Exercise
Aim to get 30 to 45 minutes of aerobic exercise at least five days per week. Wheelchair basketball, volleyball, racing, rowing or aerobics programs provide excellent opportunities to boost your heart rate. Use a heart rate calculator to determine your ideal heart rate during aerobic exercise. Always stretch before exercising to prevent pain or injury. Perform seated push-ups, resistance band exercises or weightlifting routines to increase your body strength.
Benefits
Losing weight benefits your overall health by lowering cardiovascular risk, cholesterol levels and risk of certain chronic diseases. Performing wheelchair exercise increases your strength and muscular endurance, making everyday activities easier. Weight loss also improves self-image, elevates mood and lowers your risk of depression.
References
- University of Iowa Health Care: Quick Guide to Aerobic Exercise for People Who Use Wheelchairs
- The Wheelchair Site: Wheelchair Exercises
- Disabled World; Wheelchair Exercises and Fitness; Helen Hecker; Feb. 2009
- MayoClinic.com: Counting Calories -- Get Back to Weight Loss Basics
- U.S. Department of Agriculture: Inside the Pyramid
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