I'm In a Wheelchair - What Can I Do to Get My Heart Pumping?

If you have an injury or illness that requires you to be in a wheelchair, there are lots of things you can do to maintain a healthy lifestyle and find fun and exciting adaptations that are perfect for you.

Exercise is an important part of anybody’s lifestyle. It helps to keep your heart and lungs healthy and reduces stress and anxiety. It can boost your self-esteem and make you feel better physically and mentally.

What Exercises Can You Do in a Wheelchair?

Before you begin any exercise program, you should always consult a healthcare professional, such as your doctor or physiotherapist. They will be able to provide you with their expert guidance to ensure you stay safe while exercising.

Here are some great exercises that your healthcare professional might prescribe for you if you are wheelchair-bound.

Stretching

Stretching is amazing for the body. It promotes flexibility and improves the range of motion around your joints. This can reduce muscle tension or stiffness. Muscle stretching can also complement your resistance training routine by speeding up recovery and helping to reduce muscle soreness.

Try these three yoga poses:

• Cow Pose:  Begin by holding onto the sides of your wheelchair.  Slowly lift your head towards the ceiling as you exhale and gently arch your back.  Hold the pose for a few breaths.
• Cat Pose: Place your hands on your thighs.  Tip your head forward as you exhale and round your back like a cat.  Hold the pose for a few breaths.
• Twist:  Using your left arm for support, bring your right hand across your left leg as you inhale.  Look over your left shoulder and exhale.  Hold the position for 3 - 5 second as you continue breathing.  Repeat on the other side.

Following a yoga or stretching program can also boost your mood and reduce anxiety.

Upper Body Resistance Training

Resistance training can delay muscle atrophy and reduce your risk of injury. When you build your upper body muscles, you will feel stronger and more confident.  Many exercises can be performed either with or without equipment, including overhead arm extensions, chest extensions and core exercises.

Online workout videos are also available to help inspire and motivate you.

Team Sports

Some of the most popular wheelchair based team sports include basketball, hockey and dance.  Check your community to see what is available in your area.  Not only will you get your heart pumping, participating in team sports has other great benefits.

Team sports allow you to expand your social circle and are linked with improved overall health, greater self esteem and an increase in overall happiness.