Exercises You Can Do In Your Wheelchair
It’s important for everyone to stay active and exercise.
- Exercise keeps you healthy.
- There are many activities you can do.
Some examples are:
- Range of motion exercises
- Yoga and Thai Chi
- Resistance training
- Weight training
Talk to your doctor before starting new exercises.
- Your doctor will check your:
- General health
- The way you move
- Talk with your doctor about:
- Which exercises are best for you
- How to stay safe when exercising
Ask your doctor about safe range of motion exercises.
- Range of motion exercises are stretching exercises.
- Ask a partner to help you.
- Warm up slowly.
- Start slowly and rest if you get tired.
Try some of these exercises:
- Arm Cycling: Bicycle with your arms instead of your legs
- Chair Aerobics: Move and stretch your body to music
- Rowing: Pretend to row a boat – in your chair or on a special piece of equipment
- Water Exercise: Enroll in a class for swimming or exercise
You could also try Yoga or Tai Chi.
- Yoga involves special breathing and stretching exercises.
- Tai Chi is a series of dance-like movements.
- You do not need any special equipment to do these exercises.
- For more information check with your library or park and recreation district.
Learn to do resistance training.
- You need a resistance band:
- It is like a large rubber band
- You can buy one at a sports store
- Wrap the band around:
- Pulling the bands will exercise your muscles.
Try lifting weights
- Lifting weights is also called weight training.
- Use weights or cans of food.
- Start with 1-2 pound weights.
- Work up slowly to 5 pounds or more.
Remember, before you start exercising:
- Talk to your doctor first
- Ask someone to show you how to do the exercises
- Start slowly
- Exercise with someone else
- It is safer and more fun
When you exercise:
- Eat food at least one hour before you start
- Warm up before you exercise
- Stretch before and after you exercise
- Drink water frequently
- If you feel really tired or feel dizzy, STOP
Learn more about exercising in a wheelchair.