Keeping Fit in A Wheelchair
Keep Fit in a Wheelchair
Exercises are vital for people using wheelchairs as it prevents them from experiencing muscle deterioration. Although exercise is essential, it also varies with the ability of different wheelchair users. Some may have more mobility constraints and cannot take on more active exercises like weight training. Therefore, it is important to note that before you begin any exercise regime, it is crucial to consult with your doctor on the matter. Here are a few ways you can keep fit in a wheelchair!
Warm Up the Body
Warm-ups are essential before engaging in any form of exercise especially if they are strenuous. A warm-up is more critical to wheelchair users who haven't exercised in a long time. The objective of a warm-up is to stretch the muscles and make them flexible before engaging them. Start by moving your hands and feet in a circular motion before engaging other parts of your body. Do this slowly, focusing on key parts of your body before moving onto the next.
Anyone using a wheelchair generally engage their shoulders, arm and chest muscles more than any other muscles in their bodies. Using resistance bands is an objective way of making the mentioned muscles stronger. An added advantage is that the bands could be used to engage less used muscles like the back muscle. Thus, avoiding muscle deterioration. The bands are usable in different ways, all it takes is for you to be creative.
Reverse Fly Exercise
Loop a resistance band around something sturdy in front of you at shoulder level.
Hold the band with both hands and raise your arms out in front of you to shoulder level.
Move your arms straight out to the side and squeeze your shoulder blades together.
They are exercises that increase your heart rate and cause you to sweat. A cardio is essential to keeping your lungs and heart healthy as toxins that can harm the organs will be excreted through sweat. Swimming is a good way of getting in a good cardio. You could also engage in a competitive sport like wheelchair basketball or sprinting. They are an added advantage because they are good ways you can get involved in the community.
Being disabled in a wheelchair translates to having some mobility problems. Despite the wheelchair being there to give you more mobility, it cannot expense full mobility hence the need for flexibility exercises. It still has to be stressed that before engaging in any flexibility exercises, it is crucial to consult with a physical therapy specialist. They would determine your range of motion. The objective of flexibility exercises is to reduce pain and stiffness, prevent injury and increase the range of motion. A good example of a flexible exercise is yoga and stretching.
These exercises are also essential for avoiding muscle deterioration.
This is an exercise to enhance muscle strength. Free-weights are the best for achieving muscle strength. Strength training helps you with avoiding unnecessary muscle injuries as your muscles will be built and up for any task.
When you're done with any kind of exercise, it’s important to cool down before you leave. Cooling down is done by stretching your muscles while taking deep breaths. The exercise ensures that you relax, bring down your heart rate and body temperature.
The exercises above are safe for most wheelers but it is advisable to check with the doctors who could help recommend the best exercise for you. You can visit Foldawheel and choose from a wide variety of wheelchairs that could aide with exercise.