Simple Health Cures

   If you spend long hours in a wheelchair you know it can lead to uneasiness and be very uncomfortable, which is true for everyone who is disabled. Keeping the body moving as much possible in your wheelchair should be a regular part of your daily fitness program. This should be a priority no matter what your disability. Doing regular wheelchair exercise will help you increase your strenght, flexibility, improve your mobility, strenghten your heart and lungs, and help you control your weight.

   When starting or ending any workout or exercise session, it’s important to take ten minutes to warm up, stretch a little but without hurting yourself and then cool down for about ten minutes. When you work out with weights you want to start slowly gradually work up to more weight. Start with simple exercises as outlined below and then move on to some of the more difficult exercise.

   Your upper body workout should include exercises that include both arms, the torso, neck, and the shoulders. However, depending on the nature of the disability, everyone’s situation is different so make sure to consult with the doctor. Let the doctor know what exercises you plan to do and get his/ her okay and which of the exercise are best for you and which should be avoided.

Here are two types of wheelchair exercise that you’ll want to use for you workout.

   Resistance training- Resistance training uses large, stretchy rubber bands that are called resistance bands. Take the bands and wrap them securely around a stable object such as a door, or the arm of your wheelchair. Pull the bands towards you and then the other way away from you to give your muscles a good workout. Rubber bands can be use for pull-downs, shoulder rotations and arm and leg extensions.

   Strength training- Strength training uses the lifting of “free weights” or “dumbbells”. If you don’t have free weights or dumbbells try to find some cans of food that fit nicely in  your hands. Or you might be able to find something better. Whatever you choose have it weighed. You want to start with one or two pounds weights and gradually work up. Do three sets of 12 repetitions for each exercise resting between each set.

   Set realistic goals and reward yourself for working out. Don’t do anything you know you shouldn’t. Start slowly. Keep your eye on the end result. A simple but the best wheelchair exercise and fitness program can improve your overall health, boost your immune system, get blood flowing to the brain  preventing brain disease such as dementia and Alzheimer’s and increase mobility for you.   And encourage others who are disabled to exercise along with you whenever you get together for an added boost.