By Maurice
Just because an older adult uses a wheelchair, that doesn’t take away the desire to be active and engaged with life. As we age, we can’t quite do everything we used to be able to, but many elderly folks in wheelchairs still want to be as fit as they can. Fortunately for them, there are plenty of exercises they can take part in without getting out of their chair.
Please click the button below to download a free PDF of the exercises in this article:
Keep in Mind:
Before starting any new exercise(s), we strongly recommend you follow the advice of the National Institute on Aging and consult your doctor.
What are the Benefits of Exercises for Wheelchair Bound Elderly?
Exercise is good for everybody, and that goes for the wheelchair-bound as well. They still have activities of daily living they need to contend with, everything from fastening clothing to taking things off shelves to getting in and out of the chair. Some may want to go a step further and participate in adaptive sports. Just consider all the advantages of a fitness program for seniors, benefits that are available to wheelchair users as well:
Finally, there’s a general quality of life factor that’s enhanced by regular exercise. Daily physical chores become less arduous and more satisfying. To put it simply, a regular fitness routine makes people feel better about themselves, no matter their age or limitations.
Best Exercises for Wheelchair Bound Elderly
Just about any exercise that can be done in a regular chair can be done in a wheelchair. No matter what your target – your upper body, your lower body, your overall strength and balance – there are chair routines to keep you as healthy and active as possible.
Core Exercises for Wheelchair Users
Here are three that help keep those core muscles strong. They’re not hard but they have an impact.
1. Shoulder retractions
You might think of this as an exercise of the shoulders and upper back, but you can get those abdominal muscles involved as well.
2. Tummy Twist
For this exercise, you can grasp parts of the chair or fold your arms across the chest.
3. Seated Side Stretch
Here we're going to reach for the stars!
Wheelchair Leg Exercises
wheelchair. If you find these leg exercises hard, just do as much as you can. It all helps.
4. Toe Taps
Sit up straight with knees at 90 degrees and your feet flat on the floor.
If that’s not hard enough for you, there are lots of variations.
5. Seated Feet Lift
This gets you a little arm work and abdominal work as well.
You can also do this one leg at a time. Just don’t lean or bend while you’re lifting.
6. Leg Circles
You can also do this one leg at a time. Just don’t lean or bend while you’re lifting.
Strengthening Exercises for Wheelchair Bound Elderly
Not just the legs but also the upper body and the core can benefit from wheelchair strengthening exercises.
7. Knee Lifts
For extra intensity, keep the knee at its maximum height for 5-10 seconds. Continue to try to draw the knee upward while holding your supporting leg motionless. Feel the tension in the legs and hips.
8. Wheelchair Crunches
The floor crunch is perhaps the best known and most popular abdominal strengthening exercise. Here’s the chair version.
For a slightly different muscle group, twist as you come forward and aim your elbow at the opposite knee.
Wheelchair Exercise Equipment
There are plenty of routines that require only you and your wheelchair, but you can add some common gym equipment to spice up your workout.
Resistance Band
These “stretch cords” are available at your local workout room or your favorite big box store. Some have handles you can grab. They come with lists of suggested exercises, and many are suitable for wheelchair use.
9. Chest Press
For maximum efficiency of resistance exercises like this, go especially slow on the “return trip.”
Another band exercise: use the band behind the chair in the same way while doing your chair crunches.
Exercise Ball
There are exercises for big balls, small balls, weighted balls. This chest squeeze calls for something about the size and weight of a volleyball
10. Chest Ball Squeeze
Dumbbells
A pair of dumbbells is an outstanding fitness investment. They don’t have to be heavy. Even one or two pounders add a lot to any upper body exercise.
11. Seated Curls
12. Seated Presses
You may not be able to press as much weight as you can curl.
Getting out of the Chair: Tricycles and Handcycles
If you’ve had enough of working out at home or in the exercise room, how about hopping on a bike and enjoying the outdoors. If you use a wheelchair, you may not have the balance to ride a two-wheeler, but three-wheel machines do the balancing for you.
Tricycles aren’t just for kids; there are adult versions as well. They look pretty much like regular bikes except for the extra wheel. If you have reasonable upper body strength but your legs are weak, consider a handcycle. Some are sleek racing models for adaptive athletes, but there are also upright versions for seniors looking for a mellow ride to the coffee shop. Just think about how much a ride outdoors will improve your outlook on life!
Exercises for Everyone Who Uses a Wheelchair
Maybe you’ve been into health and fitness all your life, and once you started using a wheelchair you went right on going. Or maybe you’ve let exercise slip a bit since you started getting around on wheels. No matter your level of fitness, you can improve your health, balance, daily well-being and attitude toward life with a wheelchair fitness program.
So grabs some cords, balls and dumbbells or just get started with you and your chair. Whatever your starting point, wheelchair exercises will make your life a little bit better!
Sources:
8 Effective Seated Exercises for Wheelchair Bound Seniors
26 Exercises for Senior Wheelchair Users
10 Wheelchair Exercises to Stay Fit and Strong
These exercises have helped we with my tone. In two weeks, I have had noticeable improvement. My biceps and triceps are feeling and looking good (no muscle mass added, just less waddle wabble). I plan to continue adding either more resistance or more repetitions.
FYI: I am a 59 y.o. male, with quadriplegia (my shoulders and elbows have limited movement – I always have my caretaker with me for safety concerns and helping me w/correct movements.
That’s great to hear, Lincoln. Thanks so much for your feedback!