Exercising not only improves your overall health condition, but it can also bring a sense of enjoyment and become motivator to socialize. If you are bound to a wheelchair, exercising is important to keep your muscles active while it also helps improve your mental health.
Young adults and adults should dedicate a minimum of 2 and a half hours in a period of seven days to cardio. In addition, they should practice resistance exercises for two days during the same period of time. You should keep in mind that at first it might be difficult to devote this time to exercising, but with time it will become part of your weekly routine.
Exercising not only involves going to the gym or practicing a workout routine in the confines of four walls. There are different ways to keep yourself physically active while being in different locations.
Different individuals can benefit from different types of exercises. The physical routine you should follow largely depends on your resistance, as well as your personal preference and self-assurance. Some people aim towards exercises that help with day-to-day aspects such as climbing the stairs and walking. While others seek to acquire skills in a specific discipline.
If your aim is to improve your overall health condition, you should look for activities that work on your heart and muscles. Cardio exercises are best for your circulatory system’s health. Cardio is any type of exercise that increases the rate at which the heart works. A well executed cardio exercise should make you sweat and feel short of breath, although you should still be able to talk.
When doing cardio for the first time ever or after a period of inactivity, you should aim for short sessions and increase the routine a step at a time. Start exercising for a period of 10 minutes, and when capable extend that routine 10 more minutes. Wheelchair racing and swimming are two good options. There are a few adaptive sports like rowing where you could alter an indoor rower to fit your wheelchair.
Resistance exercises can help you block injuries that might arise. When operating a manual wheelchair, the muscles located in your upper body can turn tense. Tension in the muscles while practicing a physical activity can lead the area to become sensitive to potential injuries. The muscles located in the back can also become affected, but for a different reason. When operating a wheelchair the muscles in the back are not needed, therefore after a period of time they might become feeble. Using elastic bands designed for strength training can be helpful here.
The key to exercising your muscles is to focus on the ones that are essential for carrying out everyday activities. To avoid injury from pushing the wheelchair, exercise joints and shoulders. To fortify your back engage in practices that require your using the upper torso such as modified chin-ups. Try establishing routines that exert the muscles gradually.
Although keeping physically active while bound to a wheelchair can be challenging, it is crucial that you make your best effort. Inactivity will lead to a long list of negative consequences. You can do much from the comfort of your home. Alternatively, you could always contact a gym in your community and inquire about the facilities available. Some localities require that sport facilities provide reasonable accommodations to those with physical disabilities.