Wheelchair Exercises for Living a Health Life

Doing regular wheelchair exercises is important for staying healthy, active, and fit. Not only can it improve your physical strength, but exercise also impacts your mental well-being as well. From lifting weights to back work, there are so many different types of wheelchair workouts for all fitness levels.

In this guide, we’ll share a variety of different exercise options for people in a wheelchair. Even though you may have limited mobility, you can still work to achieve your goals to become your best and healthiest self!

Tips for Working Out in Your Wheelchair

Working out in a wheelchair can be different from other, more traditional forms of exercise. So before you start a new exercise regime, there are some key things you’ll want to consider.

• Consult your doctor: Some people have better mobility than others, and a professional can help identify what you can safely do.
• Work with a partner: It’s never a bad idea to have another pair of eyes and arms to help you during your workout. This could be a friend, family member, or personal trainer.
• Warm up: As with any form of exercise, warming up is key. It prepares your body and mind for what’s to come!
• Pay attention to your limits: The last thing you want to do is wear your body out. Start slowly and rest if you get tired!
• Invest in good workout clothing: Having a specific workout top and pants can give you the motivation you need to start working out on a daily basis.

Types of Wheelchair Exercises

There are various forms of exercise that are important to individuals who use a wheelchair. Here’s a list of exercise types that can be beneficial:

• Strength Training: Use weights or body weight to build muscle strength, endurance, and mobility.
• Cardiovascular Exercises: Doing aerobic activity can improve heart health and stamina.
• Flexibility and Stretching: This will increase your range of motion and reduce stiffness in certain areas of the body.
• Yoga: Yoga has many physical benefits, but it can also help with the mind by reducing stress and improving focus.

Wheelchair Exercises to Stay Fit and Healthy

Every single person and every single body is different. We’ve included a list of exercises that can easily be done while seated or in a wheelchair. But remember, your range of motion may be different from another person’s, and that’s okay! Listen to your body and do whatever you are able to do. In addition, we recommend speaking to your physician before attempting these exercises, especially (but exclusively) if you have a heart condition.

Arm Circles

Slowly make small circles with extended arms. Start with wide circles and gradually decrease to smaller ones (which are more strenuous and intense). After your set, reverse the direction of your circles.

• Reps: 10 – 15 circles in each direction
• Target areas: This exercise increases flexibility in the shoulders and arms.

Arm Rows

For this workout, all you have to do is pretend you’re rowing a boat. Extend both arms in front of you, then pull back, focusing on tightening your shoulder blades and the muscles in your back. To help, you can hold a resistance band or towel.

You can also pretend you are holding one oar and move from side to side in a twisting motion.

• Reps: 15 – 20 rows (or 10 – 15 rows on each side if you’re doing a single oar twist)
• Target areas: Ideal for strengthening shoulders, arms, and back muscles like the trapezius and rhomboids.

Seated Twists

Start by sitting upright in your seat. Your fleet should be flat on the floor or footrests. Now, place your hands behind your head and twist your torso to the right and then to the left.

• Reps: 15 – 20 twists in each direction
• Target areas: This is a great move to strengthen your core muscles.

Seated Push-Ups

Place your hands on the armrests of your wheelchair to push your body out of the seat. You don’t have to go very high, just enough to work the muscles in your forearms and biceps. If you’re up for the challenge, you can make this move more advanced with a hold. Just hover for a few seconds while you’re in the air before lowering back down.

• Reps: 10 -15 push-ups
• Target areas: Seated push-ups will work your arms and overall upper body.

Leg Extension

For those with better leg mobility, these leg extension exercises can help strengthen the lower body. While sitting upright, extend one leg out straight in front of you and hold for a few seconds. Make sure to keep your foot flexed at all times while you’re holding the position. Switch and repeat with the other leg.

• Reps: 15 – 20 leg raises on each side
• Target areas: This workout is good for strengthening the quads of your thighs

Weighted Criss-Cross

For this exercise, you’ll need some sort of weight (dumbbell or medicine ball). Start by lifting the weight above your head with both arms. Now, bring the weight down to one side of your body. Lean into the criss-cross and focus on holding the pose momentarily with your core muscles. Then raise the weight above your head and repeat on the other side.

• Reps: 10 -15 reps
• Target areas: Ideal for arms (because of the weights) and core strength and abs (from the criss-cross).

Explore Outside

If you have a decent amount of mobility in your arms, you might want to consider getting some fresh air and exercise at the same time! Many parks have wheelchair-accessible trails. To do this type of workout, simply sit in your chair and push the wheels to propel them forward! Go as fast or slow as you feel like going and enjoy nature!

To make it even more fun and to stay safe on the trail, bring a friend along and drink plenty of water!

Wheelchair Sports

Did you know that some people in wheelchairs actually form teams and play sports? In fact, people who use wheelchairs play basketball, soccer, football, and everything in between. So, get some friends together and play, or consider joining a local team!

Any of these wheelchair exercises will be beneficial for your physical and mental health. Even if you’re just starting out, remember to stick with it through the pain and sweat. Consistency is key and over time, you’ll start to see improvements in your health and physical fitness. However, working out isn’t the only thing to consider for a healthy life. It’s also important to eat the right foods and get a good night’s sleep. If you focus on these important aspects, you’ll be on your way to a healthier life in no time!