Wheelchair Fitness

Wheelchair Fitness

Empowering Wheelchair Users Through Exercise: Building Strength, Community, and Independence

In 2018, Nikki Walsh’s life took an unexpected turn when she woke up in a hospital bed, paralyzed from the chest down after a car accident. Despite the challenges she faced, Walsh discovered a new purpose in her limited mobility. A certified personal trainer with a degree in kinesiology and exercise science from Penn State University, she now helps people in the wheelchair community, including herself, harness the power of fitness.

A year after her near-deadly accident, Walsh decided to shift her focus from trying to walk again to rebuilding her overall strength, targeting the muscles she uses most: her upper body and core. However, she felt nervous about going to the gym alone, a barrier faced by many wheelchair users. To overcome this, she asked a friend and fellow personal trainer for support. Since then, exercise has become her saving grace, not only for physical strength but also for a sense of community and emotional well-being.

The Importance of Exercise for Wheelchair Users

Limited mobility can pose challenges when it comes to exercise, but it is crucial for wheelchair users to get enough physical activity. Regular exercise helps lower the risk of health problems associated with inactivity and long-term wheelchair use. The good news is that there are adaptive exercise options for all abilities.

According to Frank Greco, a certified inclusive fitness trainer at Northwestern Medicine Marianjoy Rehabilitation Hospital, all adults, including wheelchair users, should aim for at least 150 minutes of aerobic exercise each week, along with 2 to 3 days of strength training, if possible. However, everyone’s fitness levels and abilities are different, so it’s important to start at a level that is comfortable and gradually increase intensity and duration.

In general, wheelchair users should focus on endurance and strength training for the upper body. This includes targeting muscles in the shoulders, wrists, hands, rotator cuff, triceps, and trunk (lower back, upper back, chest, and abs). Flexibility exercises are also essential. By improving overall fitness, upper body strength, and flexibility, wheelchair users can reduce the risk of overuse injuries, muscular imbalances, and experience an enhanced quality of life, self-esteem, and self-reliance.

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Benefits of Exercise for Wheelchair Users

Regular exercise offers a multitude of benefits for wheelchair users:

• Improved upper body posture
• Reduced risk of falling during everyday tasks
• Less fatigue and decreased risk of depression
• Increased independence in daily activities
• Lower risk of health problems such as heart disease and obesity

Sue Lephew, a client who works with Greco, attests to the advantages of exercise for wheelchair users. Having been unable to walk since a spinal cord injury at the age of 17, Lephew has developed back and nerve problems over the years. However, regular exercise helps alleviate some of the pain and enhances her strength, stability, and confidence during transfers, preventing pressure sores.

Exercises for Wheelchair Users

When it comes to exercises for wheelchair users, there is no one-size-fits-all approach. The type of physical activity should align with individual abilities, fitness goals, and daily activities. However, there are three key types of exercises to focus on: cardiovascular, strengthening, and flexibility.

Flexibility exercises, such as adapted yoga or simple stretches, should be incorporated before or after a workout, or even throughout the day. Strengthening exercises for wheelchair users involve using weights or resistance bands to target various muscles, including shoulder presses, lateral raises, reverse grip flies, tricep extensions, and bicep curls. Trunk exercises, like the Pallof press, which engages the core, are also essential.

In addition to these exercises, Greco suggests activities that strengthen the belly, back, and upper body, such as abdominal twists or crunches with resistance bands, variations of rows and pull-downs, chest presses, and modified push-ups. Cardiovascular exercises should be done for at least 25 to 30 minutes most days of the week. Options for wheelchair users include a seated stroll, adaptive cycling, wheelchair-accessible rowing machines, swimming, wheelchair sports, adaptive skiing, dancing, and sailing.

Lephew’s preferred cardio exercise is a tabletop arm bike, which she uses for 40 minutes a day, at least five days a week. She even leads a small dumbbell workout class at the Marianjoy fitness center.

Finding Opportunities to Exercise

Wheelchair users have various options for exercising, both indoors and outdoors. If accessible spaces are available, they can exercise at home or outside. Online platforms like the YouTube channel for the National Center on Health, Physical Activity, and Disability (NCHPAD) provide free exercise-from-home videos.

Rehabilitation centers and some mainstream gyms offer adaptive fitness classes and accessible exercise equipment, including weight-lifting machines that allow users to remain in their wheelchairs. It is advisable for newcomers to seek guidance from a fitness trainer or physical therapist experienced in working with wheelchair users. These professionals can create customized at-home workout plans or teach individuals how to use free weights or adaptive equipment.

Greco highlights the importance of ensuring individuals feel comfortable and confident when using exercise equipment, and recommends working with adaptive fitness trainers or athlete coaches who have limited mobility themselves. Finding the right match in terms of training professionals is key, and if necessary, individuals should not hesitate to seek out alternative experts who truly understand their unique needs.

Exercise holds transformative potential for the wheelchair community, offering opportunities to build physical strength, cultivate a sense of belonging, and regain or maintain independence. By embracing exercise and finding tailored routines, individuals can unlock their full potential, enhancing their overall well-being and embracing life to the fullest.