One of the biggest benefits of having a manual wheelchair over a power wheelchair is the automatic exercise you get from moving yourself around your home and your everyday life. However, most wheelchair users are prohibited from having a manual wheelchair by their age, medical condition or other reason. For those wheelchair users in power wheelchairs it is necessary for them to remain active despite not getting exercise from moving around.

One of the biggest benefits of having a manual wheelchair over a power wheelchair is the automatic exercise you get from moving yourself around your home and your everyday life. However, most wheelchair users are prohibited from having a manual wheelchair by their age, medical condition or other reason. For those wheelchair users in power wheelchairs it is necessary for them to remain active despite not getting exercise from moving around.

Your first step in designing a fitness program for yourself should be a doctors visit. Ask your doctor what level of movement he recommends for you and discuss how strenuous your workout should be given your current health level. Also, ask your doctor if your insurance will cover a physical therapist or trainer. Many insurance programs will cover your visits to a physical therapist or trainer completely. Insurance companies know that someone who is actively pursuing healthy living through training is less likely to have medical problems in the future, so are often willing to payout now to get you help.

The key for individuals in a wheelchair is movement. No matter what level of restrictions on movement you are at, some level of movement is possible and should be made on a daily basis to maintain a healthy lifestyle. The easiest way to get started is to choose a time every day that you will do your wheelchair exercises. Then, throughout the day you should continue to be as active in your wheelchair as possible.

There are hundreds of possible exercises to do and thousands of variations of those exercises that you can do. In this article we will focus on a few of the easiest that you can do in your own home. Some people are intimidated about starting to workout and worry that they do not have the right equipment. Everything you need to workout at home you already have. These exercises will focus on strength training, which uses weights. You do not need real weights to get started - you can use any household items that weight something. For example, books, food cans, milk cartons / boxes / bags filled with as much water as you need to make the right weight, etc. Be creative!

Make sure to start small with your workout. Do 3 sets of 8 repetitions (do each exercise three times and each time you do the exercise do 8 repetitions of it) of each exercise, but start at 3 pound or lower weights. Do not strain yourself and listen to your doctor’s advice. Here are the top wheelchair exercises we have found:

// Shrugs: Exercises the traps (Trapezius muscle): Sit upright in your chair facing straight ahead. Take one weight in each hand with your arms hanging to each side. Droop your shoulders down as far as possible. Raise your shoulders up as far as you can go. Then slowly return your shoulders to the starting position.

// Curls: Exercises the biceps: Sit upright in your chair facing straight ahead. Take one weight in each hand with your arms hanging to each side and your palms facing in. Lock your elbows in place against your side or against the side of your chair. Curl the weight up keeping your elbows locked in place. Once your palms pass your thighs rotate your wrists so that your palms are facing up. When you cannot curl any further, squeeze/flex your biceps and slowly reverse your motion until you are back at the starting position. Make sure not to swing your arms or rush.

//Shoulder Press: Exercises the shoulders and triceps: Sit upright in your chair facing straight ahead. Take one weight in each hand and raise the weights upward like you are cheering. The bicep portion of your arm should be parallel to the ground while your forearm should be vertical with the weight on top. This is the starting position. Once you have reached this position, slowly start raising your arms up until your arms are almost fully extended over your head. Do not go all the way and lock your elbows out – stop just before that point. When you have reached the top, slowly reverse your movement back down to the starting position.

As your skills progress and your muscles grow you might want to consider going to your local gym. Federal and local laws require most gym facilities to be fully wheelchair accessible, so you will have no problem getting around to any equipment you might need. Most large gyms also have exercise and fitness equipment that is designed for wheelchair users in mind. Try calling your local gyms and see which ones have the most equipment that you can use and make your decision then.

To learn more about some of the products discussed in this article please contact a WheelchairForMe.com Mobility Specialist by filling out this prequalification form or calling 877-359-2922. 

Author: Lauren Hill

About Author: Lauren Hill is the PR Director of WheelchairForMe.com - she has over 20 years experience in the consumer medical business