Through a program of exercises for wheelchair users, you will learn how to achieve improved fitness and management for a variety of underlying conditions, while promoting aspects such as weight loss or healthy ageing.

Having a regular exercise routine is vital for anyone. By including some moderate physical activity in your daily life, you can help improve your overall health and reduce your risk of developing a host of chronic illnesses. Though wheelchair exercises can be a little difficult to embrace, in many ways they are critical, as they are designed to prevent a wide range of potential ailments that are associated with long-term wheelchair use. By creating specific exercises for wheelchair users this step – by – step guide will help you get started with an exercise program tailored to your needs so you can begin enjoying a more active lifestyle. While many people assume exercise involves walking and standing, exercises for wheelchair users are adapted specifically to suit people who use a wheelchair and may not be able to walk or stand. By integrating wheelchair exercise into your regular routine, you’ll find yourself better able to fulfil many of your daily tasks more independently, giving you improved function and a sense of achievement and greater overall satisfaction. While having a disability may make it feel like even taking care of the day-to-day basics is a challenge, there are likely still several ways you can include wheelchair exercises in your daily life. When you do so, you may begin to feel more capable in these other areas of your life, while also prioritising self-care. Exercise is critical for keeping your body strong, your mind alert, and ensuring that you have the energy you need to accomplish your day. The general recommendation is to follow the baseline for your age group. Physiologists, medical practitioners and physiotherapists can provide a personalised program of exercises for wheelchair users based on your individual needs. For children (5 to 17 years), the recommendation for physical activity is 60 minutes each day. Physical activity that combines cardiovascular work with strength work at a moderate to vigorous intensity is especially beneficial. As an example, this can look like incorporating wheelchair exercises that strengthen your upper body. Adults (18 to 64 years) should engage in regular physical activity, preferably every day. Within the week, there should be 2,5 to 5 hours of moderate intensity wheelchair exercises or vigorous activity anywhere between 1.25 to 2.5 hours per week. For example, swimming or modified rowing could be completed. Intense physical exercise can incorporate the use of weights. Muscle-strengthening activities should be part of the routine at least two times each week. Overall, your week should have a combination of moderate and intense activities. There are a few different types of exercise which you may like to incorporate into your routine. All offer fantastic health benefits:

• Cardiovascular – these wheelchair exercises raise the heart rate, increasing endurance. This may include running, dancing, cycling, walking, playing tennis or swimming.
• Strength training – this involves the use of weights or other resistances, building muscle tone and bone mass to improve balance and prevent falls. If you have limited mobility in your legs, focusing on upper body strength training will be most useful for you. While anyone with an upper body injury or immobility is best focusing strength training on the legs and core areas.
• Flexibility exercises – these are a great way to increase your range of motion, while preventing injury, reducing stiffness and even pain. Flexibility based wheelchair exercises may include yoga and Pilates. If you have limited mobility in your legs, you may still find lower body stretches helpful as this will help prevent, delay or slow down muscle atrophy.

As a beginner, it is usually best to start with a small number of reps of each exercise. Completing a circuit 2-3 times a week, with at least 1 day to rest in between will give you the best results. Repetitions: also known as reps and sets are terms used by fitness professionals to measure exercise. A repetition refers to a complete movement of an activity or the number of times you perform an exercise movement, e.g., 10 leg raises = 10 repetitions, 15 squats = 15 repetitions. A set refers to a series of repetitions, e.g., 1 set of 10 repetitions = 10 leg raises, 2 sets of 15 repetitions = 15 leg raises, take a short break, 15 leg raises Create wheelchair exercises routine by beginning slowly and gradually increasing your exercise reps and weights, you’ll set yourself up for success. Select an exercise activity which you enjoy and set manageable goals with fun outcomes. This way, when you accomplish even the simplest fitness goal, you’ll gain confidence and motivation. Build an active lifestyle by incorporating wheelchair exercises into your daily life, you’ll create a more active lifestyle, rather than simply exercising for the sake of it. Be consistent – there will be days when you really don’t want to complete your wheelchair exercises but if you stick with it, you’ll start to see the routine becoming easier to follow. It usually takes about a month to create a habit so discuss your goals with your physiologist and write them down as well as your reasons for exercising. Keep this list somewhere you’ll be able to see it. This will help you keep you motivated. Rather than focusing on long term goals like weight loss, try to think about setting short term goals. If you’re enjoying what you’re doing, it’ll be easier to stay motivated so find ways to make it fun by watching your favourite TV show, listening to music or a podcast or working out with friends. Be kind to yourself – if you skip a few days or even weeks, don’t be discouraged. It happens to everyone. Just pick yourself back up and try again, slowly building up to where you left off. Don’t expect yourself to get right back there. Remember this is a journey isn’t straight-forward and neither is your fitness journey! Keep your conversation open with your physiologist to help you out. Stay safe – if you ever find yourself experiencing dizziness, chest pain, nausea, pain, light-headedness, discomfort, clammy hands, irregular heartbeat or shortness of breath while working through your wheelchair exercises, listen to your body, stop exercising and contact a medical professional so that they can support you to eliminate any underlying issues before continuing. Go easy on any injuries – try not to overdo it if you have any injuries. If you have an upper body injury for example, try focusing on your lower body exercises while the injury heals. Once your injury has healed, begin slowly, with lighter weights and less resistance. Again, be sure to discuss any injuries with your physiologist who will help keep you on the track to recovery. Be prepared – always warm – up and stretch before you work out, cooling down afterwards. A warmup may consist of 5 minutes of light arm cycling, shoulder rolls and arm swinging as well as some light stretches. Cooling down can be similar with some deeper stretching. Drink water – everyone says it and it’s true! Your body will do much better when it’s hydrated. Dress for success – comfortable clothing and supportive footwear will allow you to move freely and support you while you work out. (In the Exercise.pdf attached you will find pictures related to the above information)

Common barriers which may be keeping you from your wheelchair exercises: Scared of being injured – If you’ve been injured before, it can seem scary to get back out into the world of exercise. By selecting low-risk activities such as seated wheelchair exercises and ensuring you complete a good warm up and cool down session each time, you’ll decrease your risk of injury. Feeling unmotivated – This is a big one but if you’re willing to talk to your friends, family or physiologist about your goals and ask them to support and encourage you (or even workout with you), this will make huge difference to your motivation levels. Feeling uncoordinated – Not a problem! By selecting wheelchair exercises requiring little to no athletic skill and by practicing and taking things slowly, you’re setting yourself up for success! Remember, the more you do it, the better you’ll get at these skills. Just not interested – Many people believe exercise is boring but with so many options available, there is sure to be something that will interest you! Consider activities like bowling, activity-based video games or involving friends. General saftey message Before you begin , please note the following safety messages:  If you are unsure or have any medical condition (such as heart disease, diabetes, high-blood pressure, etc), it is recommended that you consult your doctor before starting any new exercise.  If you are feeling unwell, please do not exercise. Do not resume your exercise programme until you have fully recovered.  Please use a sturdy chair or make sure your wheelchair has a back-rest for support while performing the exercises. There should not be any jarring or sudden movements.  Stop exercising if you:  Have pain or pressure in your chest, neck, shoulder or arm  Feel sharp or severe pain in your joints  Feel dizzy or sick  Break out in cold sweat.

Hybrid
Young Adults (16-30 years)
Adults (31-59 years)
Seniors (60+ years)

Common barriers which may be keeping you from your wheelchair exercises:

• Scared of being injured – If you’ve been injured before, it can seem scary to get back out into the world of exercise. By selecting low-risk activities such as seated wheelchair exercises and ensuring you complete a good warm up and cool down session each time, you’ll decrease your risk of injury.
• Feeling unmotivated – This is a big one but if you’re willing to talk to your friends, family or physiologist about your goals and ask them to support and encourage you (or even workout with you), this will make huge difference to your motivation levels.
• Feeling uncoordinated – Not a problem! By selecting wheelchair exercises requiring little to no athletic skill and by practicing and taking things slowly, you’re setting yourself up for success! Remember, the more you do it, the better you’ll get at these skills.
• Just not interested – Many people believe exercise is boring but with so many options available, there is sure to be something that will interest you! Consider activities like bowling, activity-based video games or involving friends.

 General safety message Before you begin, please note the following safety messages:

• If you are unsure or have any medical condition (such as heart disease, diabetes, high-blood pressure, etc), it is recommended that you consult your doctor before starting any new exercise.
•  If you are feeling unwell, please do not exercise. Do not resume your exercise programme until you have fully recovered.
•  Please use a sturdy chair or make sure your wheelchair has a backrest for support while performing the exercises. There should not be any jarring or sudden movements.

 Stop exercising if you:

• Have pain or pressure in your chest, neck, shoulder or arm
• Feel sharp or severe pain in your joints
• Feel dizzy or sick
• Break out in cold sweat.

 Warming up Purpose:

• Prepare your body for exercise by gradually increasing body temperature.
• Gradually increase your heart rate and blood circulation throughout muscles, tendons and ligaments.

Age group(s)

Learning Outcomes

Hybrid method

Skills & Competences

Description (Methodology)

Useful Tips, Resources & Links

Dumb bells (1-2kg) or 2 small bottles of water (must be filled), and a small ball. Water to drink.

Tools Needed

Hybrid
11-20

Number of participants

Accessible for mobility impaired persons
Accessible for speech impaired persons

Recommended target groups