There are plenty of fun wheelchair exercises for seniors that help strengthen the body, prevent muscle atrophy and increase overall wellbeing.  Regardless of why you’re in a wheelchair, be it for health, weight, disability, illness or anything else, you will benefit from wheelchair exercises.

The American College of Sports Medicine advises seniors in wheelchairs to exercise for at least 150 minutes every week. That averages out to around 30 minutes of exercise per day for 5 days of the week. You don’t have to do all 30 minutes consecutively, as this may be too much cardiovascular exercise. Starting off in small 10-minute bursts, 3 times each day is a great way to build up your endurance and get in the recommended exercise.

3 Types Of Wheelchair Exercises

There are three different types of exercise: cardiovascular, strength training and flexibility. 

Cardiovascular

Any exercise that raises your heart rate is considered cardiovascular. There are plenty of ways to get your heart rate up in your chair.

Strength Training

Any exercise that includes weights or some sort of resistance is considered strength training. This builds stronger muscles and reduces your risk for falling by improving your balance. Depending on if and where you are injured, you will want to focus your strength training in different areas. For instance, if your ankle is injured you could focus on building up shoulder and arm strength instead. 

Stretching

Daily stretching helps increase your range of motion and reduce stiffness and pain. Stretching should feel pretty good and be performed daily. Stretching helps prevent muscle atrophy from setting in.

A Few Great Exercises That Will Promote All 3

Tabletop Biking

A tabletop bicycle is a great way to exercise your legs without getting out of your chair. Start off biking for 10-minutes at a time and steadily work your way up to 30-minutes. This will help build your cardiovascular strength.

Lift Weights

A couple of 1, 3, or 5-pound weights (whatever you are comfortable using) will help you get a good work out in your wheelchair. Bicep curls, hammer curls; there are a variety of weight lifting techniques. Do as many repetitions as possible, increasing your number of reps over time to build your strength.

In order to exercise your legs, strap on ankle weights or resistance bands and do leg lifts.

You should only use weights 2 to 3 times per week for each muscle group. You don’t want to exercise the same muscle groups two days in a row; otherwise there isn’t enough time for proper muscle recovery. Lifting weights is a great form of strength training.

Water Aerobics

Exercising underwater is a great way for many seniors in wheelchairs to get cardiovascular exercise outside of their chair. Working out in the water helps support joints and muscles while reducing the risk for discomfort.

Wheelchair Stretches

In order to maintain flexibility you should stretch every day. Upper body stretches are the easiest in your chair. Some seniors are good at doing leg stretches in their chair, but others find it easier to do leg stretches lying down in bed.

Shoulders are a very tight area for most people, so work on stretching them out by sitting with your arms held out straight in front of you. Use one arm to push the your other arm over to one side. Stretch your arms upwards as well. Remember, whatever stretch you do on one side of your body, you should repeat on the other side.

If you can sit with one ankle crossed over your leg, this will help provide a good stretch for your ankle and knee. Rotate your ankle in a circle while sitting in this position. By straightening your knee you give your hamstring a good stretch.

No matter which stretches you like best, make sure to hold each one for 15-30 seconds on both sides, 3-5 times per day. 

Balancing On Your Chair 

If you are struggling with your balance have someone help you with this exercise. Scoot to the very edge of your chair and place your hands flat beside you. Start testing your balance by placing your hands in your lap, and then reaching out in front of you. Once you’re ready, work on grabbing items from the floor, desk, etc.

If you struggle sitting up on your own, don’t try this exercise alone or you risk falling.

The Benefits Of Wheelchair Exercises

Benefits of exercise include:

  • Healthier muscles, joints and bones
  • Greater self-confidence
  • Increased happiness due to a release of endorphins
  • Overall better health
  • Higher likelihood of regaining mobility

An injury shouldn’t stop you from exercising non-injured parts of your body. It’s always important to talk to your doctor about what types of exercises are best for you so that you don’t aggravate previous injuries.

Sources: Live Strong, Help Guide