Staying active in a wheelchair

Leading an active lifestyle is key to maintaining our physical and mental health. For those who use wheelchairs, staying active can present unique challenges. Fortunately, embracing activity while in a wheelchair is not only possible, but can also be incredibly empowering and rewarding. 

So: how do you stay active in a wheelchair? From gentle seated exercises to adrenaline-packed adaptive sports, there are numerous ways you can introduce movement into your daily life. In this guide, we’ll explore a range of accessible exercise options and discuss how to overcome the most common barriers to staying active in a wheelchair. 

Accessible exercise options for people who use wheelchairs

One of the most exciting aspects of staying active while using a wheelchair is the variety of activities to choose from. Whatever your interests, lifestyle and mobility level, there is something for everyone. Some of the most popular wheelchair exercise options include:

• Seated strength training exercises, e.g. rows, presses, bicep curls and pull-ups, aim to build muscle tone in the arms and upper body. Equipment such as resistance bands and handheld weights can be incorporated for a more challenging workout. 
• Seated aerobic exercises, e.g. arm circles, torso twists, boxing and hand cycling, help to improve cardiovascular health and overall fitness. You can even move to music with dance cardio routines adapted for wheelchairs.
• Yoga offers a low-impact yet effective way to improve flexibility, balance and mindfulness. Wheelchair yoga classes and guided videos focus on poses that can be performed while seated.
• Wheelchair sports are ideal for those seeking an adrenaline rush or the thrill of competition. These range from wheelchair racing and cycling to ball games such as basketball, tennis, rugby and cricket. 

Always seek personalised medical advice before starting a new form of exercise. It’s also important to use the right wheelchair for each activity, especially if you’re exercising outdoors or on varied terrain.

Overcoming barriers to exercise

People who use wheelchairs often find themselves facing certain barriers when it comes to physical activity. This can range from a lack of accessible workout equipment or leisure facilities to difficulties finding fitness instructors with disability training. Transportation challenges can also make it difficult to get to and from gyms and organised activities.Fortunately, there are many practical solutions and resources available to help you overcome these obstacles and introduce exercise into your routine.

Accessible exercise equipment

Investing in accessible home workout equipment can make exercising at home much easier for those who use a wheelchair. For example, resistance bands with handles allow for a full-body strength training workout from a seated position. Wheelchair-accessible pull-up bars provide the right height for you to position your chair under the frame.Upper body exercise bikes or arm ergometers offer an upper-body cardio option, enabling you to ‘pedal’ with your hands. Other useful equipment includes handheld weights such as dumbbells, wheelchair-accessible treadmills, boxing gear and adjustable workout benches.

Specialist and transport-friendly wheelchairs

Having the right wheelchair is essential for keeping fit and living a healthy lifestyle. At Complete Care Shop, we offer a range of specialist wheelchairs to suit a range of indoor and outdoor activities. 

Sports wheelchairs offer enhanced strength, manoeuvrability and stability during fast-paced games. All-terrain wheelchairs can navigate uneven paths, allowing for exploration of outdoor trails and recreational grounds. Travel wheelchairs, meanwhile, provide an ideal solution for getting to and from gyms and recreational spaces. Their compact and lightweight folding design allows them to be easily stored and transported in a vehicle.

Disability-inclusive gyms and leisure centres

Disability-friendly exercise facilities are becoming more widespread as awareness and acceptance continues to improve. A web search can help you find inclusive exercise gyms and leisure centres in your area.
A good place to start is to search for gyms that are accredited by the Inclusive Fitness Initiative (IFI). To be awarded an “excellent” IFI mark, gyms must offer accessible fitness equipment and facilities like lifts, parking bays, changing areas, toilets and showers. They must also provide staff training in designing and adapting exercise programs for individuals with disabilities. 

Adaptive sports organisations and community support groups

Adaptive sports organisations provide numerous fitness opportunities for those who use wheelchairs. Groups like WheelPower offer regular sessions and competitions for sports like wheelchair basketball, tennis, rugby and more. Local community support groups can also be a valuable resource for meeting and connecting with others living with similar disabilities. Many such groups host regular events such as exercise classes and bowling nights.

Incorporating physical activity into your daily life

Staying active in a wheelchair doesn't have to mean dedicating hours to sports or fitness classes. Even making  small changes to your day-to-day life can make a big difference to your overall health and wellbeing. For example:

• Add simple exercises into your daily routine, such as arm circles, shoulder rolls and torso twists
• Take regular breaks while working to stretch or perform seated exercises 
• Complete household chores that get you moving, such as dusting and vacuuming
• While on the phone or watching TV, lift household objects such as water bottles or tins of soup
• Play active video games that incorporate arm and upper body movement, such as virtual tennis
• If you use a self-propelled wheelchair, push yourself around the home when possible, rather than having someone else push you
• Aim to get outdoors in your wheelchair every day, even just for a short roll around your neighbourhood 
• Schedule regular outings with friends to explore local beauty spots or take part in recreational activities

Above all, fostering a positive mindset around exercise is key. Surround yourself with supportive people who will encourage you and help you celebrate your small victories. Always stay focused on what you can do rather than what you can’t.

When you’re ready to start your fitness journey, Complete Care Shop is here to help. Contact us today for more information or assistance. You can also reach out to our Occupational Therapists for free, expert advice on choosing the right products for your lifestyle.