Staying active and maintaining physical fitness is crucial for everyone, including wheelchair users. Regular exercise can improve strength, flexibility, cardiovascular health, and overall well-being. For many wheelchair users, an active lifestyle can also help prevent secondary health complications, improve mobility, and enhance independence in daily activities. In this article, we'll explore some effective fitness routines and exercises that can be performed by active manual wheelchair users, aimed at various ability levels and interests.
Benefits of Exercise for Wheelchair Users
Regular exercise offers numerous benefits for wheelchair users, extending far beyond physical fitness. Engaging in wheelchair-friendly workouts can significantly improve cardiovascular health and endurance, while also increasing upper body strength and core stability. These exercises enhance flexibility and range of motion, leading to better posture and a reduced risk of pressure sores - a common concern for those with limited mobility.
Moreover, the positive impact on mental health is substantial, with regular physical activity helping to reduce stress and boost overall mood. Wheelchair users who maintain an active lifestyle often report increased energy levels and better sleep quality, contributing to an overall sense of well-being. Perhaps most importantly, consistent exercise can enhance independence in daily activities, empowering wheelchair users to navigate their world with greater ease and confidence. By incorporating a tailored fitness routine, wheelchair users can enjoy a higher quality of life and increased autonomy in their day-to-day experiences.
Before Starting
Before embarking on a new exercise routine, wheelchair users should take important preparatory steps to ensure safety and maximise benefits. It's crucial to consult with a healthcare provider or physical therapist who can assess your specific condition and recommend appropriate exercises. This professional guidance helps tailor your fitness plan to your unique needs and abilities. When starting out, it's wise to begin slowly and gradually increase the intensity and duration of your workouts over time.
This approach allows your body to adapt and reduces the risk of injury or overexertion. Throughout your fitness journey, it's essential to listen to your body closely. If you experience pain or discomfort, it's important to stop and reassess. Staying well-hydrated and wearing comfortable, breathable clothing can also enhance your exercise experience, helping you stay cool and comfortable during your workouts. By following these preparatory steps, wheelchair users can create a safe, enjoyable, and effective fitness routine that supports their overall health and well-being. There are a wealth of different exercises suited for wheelchair users to improve their fitness, we’ve listed some below.
Self-propelling Wheelchair Exercises
Self-propelling wheelchair exercises are an excellent cardiovascular workout for wheelchair users, offering a way to improve endurance and upper body strength. This exercise involves finding a safe, flat area and pushing your wheelchair at a brisk pace for 15-30 minutes. To increase the intensity of the workout, users can vary their speed and incorporate intervals of faster pushing. Wheelchair Push exercises not only improve cardiovascular health but also enhance the strength and endurance needed for daily wheelchair propulsion. As with any exercise routine, it's important to start slowly and gradually increase the duration and intensity of your workouts.
Guidance
• Find a safe, flat area and push your wheelchair at a brisk pace for 15-30 minutes.
• Vary your speed and incorporate intervals for a more intense workout.
To learn more about effective wheelchair pushing technique click here.
Arm Cycling
Arm cycling is an excellent cardiovascular exercise option for wheelchair users, offering a low-impact way to improve upper body strength and endurance. Using an arm ergometer or hand cycle, individuals can simulate cycling motions with their arms, providing an effective workout for the shoulders, arms, and upper back. This exercise is particularly beneficial for improving cardiovascular health and increasing stamina for daily wheelchair propulsion. When starting an arm cycling routine, it's advisable to begin with short sessions of 10-15 minutes and gradually increase duration and resistance as strength and endurance improve. This exercise is perfect for gaining confidence handling a handbikes like the Triride Manual and Triride Hybrid Plus.
Guidance
• Use an arm ergometer or hand cycle to simulate cycling motions with your arms.
• Start with 10-15 minutes and gradually increase duration and resistance.
Watch this for a demonstration.
Swimming
Swimming is an excellent low-impact cardiovascular exercise for wheelchair users, offering a unique opportunity for freedom of movement in the water. Many accessible pools provide specialised equipment like pool lifts or water wheelchairs to facilitate entry and exit. Adaptive swimming techniques and flotation devices can be used to accommodate various levels of mobility. Swimming not only improves cardiovascular health and muscle strength but also offers a sense of independence and enjoyment.
Guidance
• If you have access to an accessible pool, swimming is an excellent low-impact cardio workout.
• Use adaptive equipment like pool noodles or floatation devices if needed.
Strength Training
Read this for further information.
Resistance Band Exercises
Resistance band exercises are an excellent and versatile option for wheelchair users looking to improve strength and flexibility. These portable, lightweight tools can be easily attached to your wheelchair or a stable object, allowing for a wide range of upper body workouts. Exercises such as bicep curls, shoulder presses, and chest presses can be performed effectively using resistance bands. Start with lighter resistance and gradually increase as you build strength. These exercises help improve upper body strength, which is particularly beneficial for wheelchair propulsion and daily activities. As with any exercise routine, it's important to maintain proper form to prevent injury and maximise benefits.
Guidance
• Use resistance bands for upper body workouts, including bicep curls, shoulder presses, and chest presses.
• Secure bands to your wheelchair or a stable object for various exercises.
Watch this for more exercise ideas.
Dumbbell Workouts
Dumbbell workouts can be an effective and versatile strength training option for wheelchair users. Start with lightweight dumbbells, typically 1-2 pounds, and gradually increase the weight as you build strength. Focus on exercises that target the upper body, such as bicep curls, shoulder presses, and chest presses. These exercises can help improve arm and shoulder strength, which is particularly beneficial for wheelchair propulsion and daily activities. When performing dumbbell exercises, maintain proper form to prevent injury and maximise benefits. It's important to start slowly and listen to your body, stopping if you experience any pain or discomfort. As with any new exercise routine, consult with your healthcare provider or a physical therapist to ensure the exercises are safe and appropriate for your specific condition.
Guidance
• Incorporate lightweight dumbbells for arm, shoulder, and chest exercises.
• Start with 1-2 pound weights and gradually increase as you build strength.
Click here for video guidance.
Bodyweight Exercises
Bodyweight exercises offer an effective and accessible way for wheelchair users to maintain fitness and build strength without the need for additional equipment. These exercises focus on using the body's own weight as resistance, making them ideal for home workouts or when gym access is limited. Key exercises include wheelchair dips, which target the triceps and shoulders, seated push-ups against a wall to work the chest and arms, and seated crunches for core strength. For those with adequate upper body strength, wheelchair pull-ups using a sturdy bar can provide an intense upper body workout. As with any exercise routine, it's crucial to start slowly, focus on proper form to prevent injury, and gradually increase repetitions as strength improves.
Guidance
• Perform wheelchair dips, seated push-ups against a wall, and seated crunches.
• These exercises use your body weight for resistance and can be done anywhere.
Flexibility and Stretching
Watch this video for routines.
Seated Yoga
Seated yoga offers wheelchair users a gentle and effective way to improve flexibility, balance, and mental well-being. This form of yoga adapts traditional poses to be performed while seated, focusing on upper body stretches, twists, and mindful breathing exercises. Practising seated yoga can help alleviate muscle tension, enhance range of motion, and promote relaxation. It's an excellent option for those looking to incorporate a low-impact, holistic exercise into their daily routine.
Guidance
• Practice wheelchair yoga to improve flexibility, balance, and mindfulness.
• Focus on upper body stretches, twists, and breathing exercises.
For information about online classes, click here.
Range of Motion Exercises
Range of Motion (ROM) exercises are a crucial component of wheelchair users' fitness routines, helping to maintain flexibility and prevent stiffness in joints. These stretching exercises involve gently moving joints through their full range of motion, which is particularly important for areas that may have limited movement due to prolonged sitting. For wheelchair users, ROM exercises often focus on the neck, shoulders, arms, and torso. Regular practice can help improve posture, reduce the risk of contractures, and enhance overall mobility. When performing ROM exercises, it's important to move slowly and gently, avoiding any movements that cause pain.
Guidance
• Perform gentle stretches for your neck, shoulders, arms, and torso.
• Include wrist and finger exercises to maintain dexterity.
For NHS advice click here.
Chair Tai Chi
Chair Tai Chi offers wheelchair users a gentle and effective way to improve flexibility, balance, and mental well-being. This adapted form of Tai Chi focuses on slow, controlled movements and deep breathing exercises, all performed while seated. Practising Chair Tai Chi can help enhance muscle strength, reduce stress, and improve overall circulation. It's an excellent low-impact exercise that promotes relaxation and mindfulness, making it suitable for individuals of all fitness levels.
Guidance
• Adapt Tai Chi movements for seated practice to improve flexibility and reduce stress.
For online Tai Chi classes click here.
By incorporating these wheelchair-friendly exercises into your daily routine, you can improve your physical fitness, boost your energy levels, and enhance your overall quality of life. Start slowly, listen to your body, and gradually increase the intensity and duration of your workouts as you build strength and endurance. And if you’re looking to upgrade your manual wheelchair take a look at our extensive range here.
Active Wheelchairs
While exercise is recommended where possible to users of all wheelchair types, we particularly recommend exploring our range of Active Wheelchairs. This collection includes high-performance models specifically designed for various sporting activities and everyday active use, offering enhanced mobility and independence. These chairs are meticulously crafted to offer the perfect balance of lightweight construction, durability, and manoeuvrability, allowing users to excel in their chosen sports or maintain an active lifestyle with ease.
Key features of our Active Wheelchairs include:
Lightweight frames
Often made from materials like aluminium, titanium, or carbon fibre to maximise speed and agility.
Customisable configurations
Adjustable seat positions, wheel camber, and other settings to suit individual preferences and body types.
High-performance wheels
Specially designed for quick turns, sudden stops, and smooth rolling on various surfaces.
Ergonomic design: Promoting efficient propulsion and reducing the risk of repetitive strain injuries.
When selecting an active wheelchair, our team of experts conducts a thorough assessment of the user's physical condition, sports requirements, and personal goals. We consider factors such as:
• The specific sport or activity the chair will be used for
• The user's body measurements and functional abilities
• Propulsion efficiency and transfer ease
• Transportability for athletes who travel to competitions
Our prescriptive approach ensures that each wheelchair is tailored precisely to the user's needs, maximising performance and comfort. We also offer a range of accessories and customisation options, allowing users to personalise their chairs to reflect their unique style and preferences.
Contact us today to explore our range of sports and active wheelchairs or make an appointment here and take the first step towards enhancing your sports and exercising pursuits.
