What type of exercise can you do?
1. Arm cranking
Advantages: Found in most gyms. Mechanically more efficient than wheelchair propulsion.
Disadvantages: Remaining seated for long periods on a hard surface can increase the risk of pressure sores. Try using a pressure cushion to reduce this risk.
Adaptations/advice: Flexion mitts or straps can be used if you have limited grip.
2. Circuit training
Advantages: Can be divided into classic circuits and weight training. A weights circuit can be interspaced with high revolution/ low resistance arm cranking.
Disadvantages: Access only in some fitness gyms.
Adaptations/advice: Use a number of exercise stations and alternate between muscle groups. Use a set number of repetitions or a set time. Rest after each activity or when each circuit is complete.
3. Hand cycling
Advantages: Relatively efficient form of locomotion with a gearing system to accommodate difficult terrain.
Disadvantages: If a competition handbike is purchased it can be expensive and require a large storage space.
Adaptations/advice: Arm crank attachments can be used on everyday wheelchairs at minimal cost.
4. Pushing
Advantages: Specificity training for Wheelchair Sports. Can be performed almost anywhere within reason.
Disadvantages: Risk of overuse injuries due to increased stresses to the shoulder if training is not structured appropriately.
Adaptations/advice: Use a hybrid day chair or sports wheelchair and use the correct tyres for your chosen terrain. Use a familiar circuit to monitor progression.
5. Rowing
Advantages: Good all-round conditioning. It uses opposite muscle groups to those used during chair propulsion.
Disadvantages: Back strain may result if technique is incorrect.
Adaptations/advice: A stationary seat can be incorporated into the Concept Rower (found in most gyms) enabling an isolated upper body rowing action.
6. Seated aerobics
Advantages: Inexpensive. Can be performed at home or as part of an adapted exercise class.
Disadvantages: Aerobics classes are only available at participating sites.
Adaptations/advice: Therabands can be incorporated into the routine. Ask about public classes that can accommodate wheelchair.
7. Swimming
Advantages: Good cross-training as the water supports your body weight.
Adaptations/advice: A swim-jogger buoyancy vest can be used for aqua-jogging or floats can help support inactive limbs.
8. Tai Chi/Yoga
Advantages: Improves balance, posture, flexibility and breathing patterns. Inexpensive.
Disadvantages: Those with limited trunk stability may struggle.
Adaptations/advice: Seated Tai Chi routines have been developed. A focus on slow movements may help improve core stability.
9. Wheelchair sports e.g., Tennis, Rugby, Basketball, Curling
Advantages: Good cross-training or specific training for a given sport. Competitive and social.
Disadvantages: You may need to buy some additional equipment. You may need to travel to find your closest team.
Adaptations/advice: Strapping can be used to help stabilise you in your chair. See if you can borrow equipment when trying a sport for the first time.
Use the Parasport website to find a local club to play your chosen sport. www.parasport.org.uk