Using a wheelchair makes your upper body a bit stronger. However, you may notice occasional soreness or struggle to navigate your chair on non-flat surfaces. Make slight routine changes to build muscle without the hassle of scheduling gym trips, burning fossil fuels or buying plastic equipment that works against your sustainable lifestyle. You can strengthen your core in a wheelchair with straightforward arm and ab exercises.
Making your abdominal and arm muscles stronger is crucial for anyone who uses a wheelchair. They make it possible to push yourself forward if you don’t have an electric model. Transferring seating and reaching for things also becomes easier with more muscle mass.
Physical comfort also depends on your core strength. People who practice core stability exercises reduce their lower back pain by fortifying their spine with harder muscle mass. If you have back discomfort that posture changes haven’t fixed, working out could make you more comfortable while improving your independent mobility.
You don’t need to visit a gym to strengthen your arms. Create a sustainable exercise routine with workout ideas that best align with your schedule.
Look around your home for something that feels heavy and is easy to hold, like a big book. Hold it with both hands and lift it over your head until your arms fully extend. Completing four sets of five repetitions will work your triceps, shoulders and chest.
Once you lock your wheelchair in place, you can safely do seated pushups. Place your hands on either arm of your chair and lift yourself. Aim for something substantial, like doing three sets of 10 pushups each. Take your time working toward that goal and adjust it as needed.
You could even practice seated pushups if you attend things like a virtual book club. Reading can double as an excellent social activity and a chance to work out while you’re not on camera. Getting creative with your exercise routine will help you fit it into your schedule naturally.
You don’t need to buy plastic resistance bands to do rowing exercises. Look for something that stretches similarly, like old bike tubes. If you’d rather get something designed to add tension to your rows, look for bands made with cotton-infused fibers to reduce your household plastic.
Wrap the bands around something sturdy, like the legs of a desk that’s too heavy to budge. Pull with both palms facing you while your wheelchair remains locked in place. You’ll work your upper back and biceps during four sets of 10 repetitions each, as long as there’s tension in your band.
Your abdominal muscles work in tandem with your arms whenever you’re pushing your wheelchair or wielding heavy objects. Make them stronger with exercises that require minimal supplies and reduce your planetary impact.
Grab a heavy object that you already own, like a large book or a dumbbell. Hold it in front of you at chest level and twist your torso side to side. You’ll feel your abs warm up well before finishing four sets with 12 repetitions on each side.
Sit with your back straight and your arms down by your sides. Lean forward at your hips, keeping your arms aligned with your ribs. Lean as far toward your knees as possible before slowly returning to a sitting position. Repeat the movement 10 times during three sets.
If you need more of a challenge, try doing the same exercise while wearing a weighted vest. You’ll add additional tension to your muscles while potentially minimizing bone fracture risks by strengthening them simultaneously.
Situps are excellent abdominal exercises that can happen in your wheelchair or on the floor. If you’re able, lie on the floor and do 12 crunches throughout three sets while keeping your hands up by your ears.
You can also do crunches in your chair by crossing your arms. Lift your crossed arms in front of your chest and curl your torso toward your thighs. You’ll constrict your muscles similarly to a floor situp without leaving your wheelchair.
Before your new workout starts, you should keep common safety tips in mind. You’ll avoid injuries and keep your exercises eco-friendly by considering details like:
Take your time and stay hydrated. If you practice your new workout routine at least a few days per week, you’ll notice your body getting stronger without burning fossil fuels to reach a gym.
Once you know exercises that are good for wheelchair users, your physical fitness goals may feel more achievable. Try different movements to see which feels best for your current strength. Double-check your chair’s brakes any time you exercise, and you’ll have a great experience getting stronger in the most sustainable ways possible.
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