People confined to wheelchairs frequently gain weight because they engage in relatively little physical activity. Being overweight and inactive increases your risk for diabetes, heart disease and other chronic diseases. A combination of dietary changes and frequent physical activity promote weight loss and improve overall health. Work with your doctor to create a diet and exercise plan that works for your lifestyle.
Guidelines
The key to losing weight is to burn more calories than you consume. A deficit of 3,500 calories corresponds to weight loss of 1 lb. Determine your daily caloric needs using a calorie calculator that considers your height, weight, age, sex and physical activity level. Subtract 1,000 calories from this estimate each day to lose 2 lb. per week. A diet and exercise journal may help you keep track of caloric intake and expenditure.
Physical Activity
Incorporate 30 to 45 minutes of physical activity into your routine on at least five days per week. Vary your workout to include aerobic activities such as wheelchair basketball, volleyball, racing or seated aerobics. Use a calculator to determine your target heart rate, and stay in this heart rate zone during aerobic exercise. Include resistance training in your workout to increase muscle mass and strength. Weightlifting, resistance bands and seated push-ups build your upper body strength. Perform biceps curls, seated rows, triceps extensions, shoulder presses and lateral raises.
Nutrition
Carefully plan your meals to include healthy foods that are low in calories. Eliminate processed, high-fat foods from your diet. Instead, choose fresh fruits, vegetables and whole grains. These foods provide your body with energy and make you feel full more quickly than processed foods. Eat at least three servings each of fruits and vegetables every day. Choose six servings of grains, with three servings from whole-grain sources. Eat 5 to 6 oz. of protein from nuts, seeds, soy products, lean beef, chicken or fish. Switching from full-fat to nonfat foods further lowers calorie consumption and promote weight loss.
Considerations
Some chair-bound individuals may find aerobic exercise difficult because of physical limitations. Talk to your doctor before beginning an exercise program to determine if it is appropriate for you. Immediately stop if you experience chest pain, shortness of breath or dizziness. If you are unable to sustain physical activity for 30 minutes, break your exercise into smaller 10-minute segments or further restrict your calorie consumption to lose weight.
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