Quick Guide to Aerobic Exercise for People Who Use Wheelchairs

Reviewed by Karla Laubenthal, MS, PT, PTS
Supervisor, Physical and Occupational Therapy
Center for Disabilities and Development

Spring 2001

Ways to exercise
People who use wheelchairs can get aerobic exercise in many ways, such as :

• Competitive sports, like wheelchair basketball, volleyball, and racing
• Pulley and resistance programs
• Rowing
• Sitting aerobics programs
• Weight lifting

Getting started

Schedule a regular time for exercise, at least 30 to 45 minutes, for a minimum of 4 to 5 times per week. Daily exercise is even better. Begin your new exercise routine slowly. Let your body get used to the increased demand on your heart, muscles, and joints. Working out with a friend can add to the pleasure of any exercise routine.

Stretching: Start by stretching your arms and upper body before exercising to decrease the chance of soreness and even injury. Wheelchair athletes are susceptible to overuse injuries and tendonitis in the arms; a good stretching program can help prevent this. Self-propelling backwards is a good way to stretch your shoulders and upper body.

Sitting push-ups. One way to develop upper body strength is to perform sitting push-ups periodically throughout the day. By using your arms to raise your body while you are sitting in your chair, you relieve pressure on your lower extremities, and this can help prevent skin problems. At the same time, you build upper body strength.

Duration: Gradually increase the duration your sessions until you can go 30 to 45 minutes. You should exercise for this amount of time at least four to five times each week for the greatest benefit. Daily exercise is even better, and also gives the greatest cardiovascular benefit.

Your target heart rate
To get the most benefit from aerobic exercise, you need to reach and maintain your target heart rate for 30 minutes. This rate should be 40% to 80% of your maximal heart rate. At first, aim for the lower number of beats per minute for your age. Gradually progress to the upper range as you get stronger. Always follow your cool down routine after exercise. Use this chart to determine what your heart rate should be:

Considerations
Consult your doctor before starting a new exercise program, especially if you have:

• Arthritis or joint pain
• Diabetes
• Heart disease or angina
• High or low blood pressure

If, while you are exercising, you have any of the symptoms below, you should seek immediate medical attention:

• Shortness of breath
• Chest pain
• Pain in the left shoulder or arm

These symptoms can be a sign of serious heart disease, and require immediate medical attention!

So -- start slowly,
develop a comfortable routine, and stay with it.

A well-designed, consistent exercise program can significantly improve your wheelchair mobility, as well as your cardiovascular health.

Find more information about this subject in the online catalog of our Disability Resource Library.