Juan Vermeulen, intern biokineticist at The Enable Centre, shares some advice on designing an accessible home-based workout
Research consistently highlights the critical role of exercise in any rehabilitation journey. For wheelchair users, one of the most significant hurdles to rehabilitation is access to exercise professionals. Whether it’s due to financial constraints or logistical issues, these challenges can hinder your progress. So, what can you do when visiting a rehabilitation centre isn’t feasible?
Enter home-based exercise programmes – a practical and cost-effective solution. The catch? Many lack the know-how to get started. Let’s dive into how you can implement these workouts, where to find reliable resources, and what to consider?
Crafting a home-based workout
Home workouts don’t need fancy equipment or complicated movements. Most exercises rely on everyday household items or, at most, an elastic band. Various YouTube channels offer evidence-based, safe exercise routines tailored for wheelchair users. Our top picks include:
Alternatively, repeating everyday movements such as picking up bottles of water or sitting up in a repetitive fashion can be very beneficial.
Getting started
Once you’ve gathered your exercises, begin with 20 to 30 minutes of exercise, repeated two to three times a week. Your exercise should be intense enough that your heart rate and breathing are elevated.
As you build strength, gradually increase your workout frequency, duration, and the number of repetitions per exercise. Your goal should be to try and reach 150 minutes of moderate- intensity activity per week.
Keeping it up
Starting a programme is the first big step, but there is still a staircase waiting. Keeping up your training can often be very difficult, with busy lifestyles, family, friends, appointments … the list goes on. With this in mind, here are a few tips to keep your training running hard and strong:
- Do What You Love: Choose exercises that you enjoy and make you feel accomplished. This will make you look forward to your next session.
- Find a Partner: Having someone to keep you accountable will help you stick to your programme. Plus, exercising with others is often more fun than going solo.
- Have a Plan: Schedule your sessions in advance. Decide on the days and the specific exercises you’ll do.
- Mix It Up: Try something different each week. Make exercises harder, exercise at a local park, or even join a local adaptive sports club!
Important considerations
Consult your primary healthcare practitioner if you experience any symptoms such as light-headedness, dizziness, chest pain, etc., regardless of how light the exercises seem.
If you are a wheelchair user and haven’t stood or walked (with assistive devices/technology) for 12 months, a bone density scan is essential before attempting any weight- bearing activities, particularly kneeling. Prolonged periods without standing can weaken bones, increasing the risk of fractures under stress.
Diet is another key factor. Adequate protein intake supports recovery and muscle building. Swap out fizzy drinks and processed foods for whole foods, which are natural and unprocessed. Consulting a dietary professional for personalised advice can be beneficial.
Movement is medicine
Exercise is vital for everyone, but especially for wheelchair users. It enhances overall health and quality of life. So, why wait? Start moving today and remember: Movement is medicine.
