Fitness Advice for Wheelchair Users

Fitness Tips for Wheelchair Users

Getting active is important for wheelchair users, offering health benefits and helping with daily activities. Just like everyone else, wheelchair users should aim for regular aerobic exercise and muscle-strengthening workouts.

Key Recommendations:

• Aim for 150 minutes of aerobic activity each week.

• Include strength training at least 2 days a week.

You don’t need to reach these goals right away; just find activities you enjoy.

Benefits of Being Active

Staying active helps both your body and mind and can also be a great way to meet new people.

Types of Activities

Here are some ways to get your heart pumping while in a wheelchair:

Cardiovascular Exercise:

Look for activities that get your heart rate up, like:

• Swimming

• Sitting exercises

• Wheelchair workouts

• Sprinting in a wheelchair

• Using adapted rowing machines

• Playing wheelchair sports like basketball or badminton

Start with short sessions (around 10 minutes) and gradually increase to 20 minutes as you get more comfortable.

Muscle-Strengthening Exercise:

Focus on exercises that strengthen important muscle groups, especially:

• Shoulder muscles (to support wheelchair pushing)

• Back muscles (to counteract weakness from pushing)

You can use gym equipment designed for wheelchair users or try exercises at home with resistance bands.

Getting Started

To find the right activities and facilities:

• Check out Parasport for local sports opportunities.

• Visit the Activity Alliance for inclusive gyms that cater to disabilities.

• Contact your local recreation center to see what equipment and sessions they offer for wheelchair users.

Additional Support

If you need help managing your weight, you can often refer yourself to local services without needing to see a doctor. Check with your GP surgery or search online for weight management programs in your area.

Getting active can lead to a healthier and more enjoyable life!