Wheelchair Exercises to Keep You Fit - DrWorkout.fitness

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Wheelchair Exercises

Fitness has been a trending topic in the year 2018. It has gotten many people focused and conscious regarding their diet, lifestyle, look, fitness, etc. The health consciousness has also affected the people who have less mobility. And it is important for such people that they maintain a healthy lifestyle which can directly affect their willpower.

It is important to exercise daily so that they can have a rejuvenated energy that can affect their complete day. On a regular basis, exercise can affect the way your body works even if you are in a wheelchair. There are many advantages of exercise if you are in a wheelchair such as healthy blood circulation, reduced swelling, regular bowel movements, regular diet, etc. Hence exercise is the key to maintain a healthy lifestyle.

Many people in wheelchairs don’t know how to exercise in a wheelchair. This leads them to the conclusion that they cannot do anything which is a false notion and can severely affect their willpower. Sitting for a long time on your wheelchair can lead to uneasiness and discomfort which can only be prevented if you perform some activities. Here are some exercises that can keep you healthy and active.

Exercises From Your Wheelchair | ​Wheelchair Fitness


Wheelchair Exercises


Wheelchair Exercises


Seated Jacks

This is a warm-up exercise that can be done to get you in the physical stance of exercise. This exercise can help you burn a lot of calories just like jumping jacks. Here are the directions to perform this exercise.
  • Sit straight with your knees together.
  • Join your knees and keep your toes pointed.
  • Your elbows should be bent and your arms open to the sides.
  • Your palms should face forward.
  • Bring your arms together above your head with force.
  • Now begin returning to the starting position.
  • Perform 25-30 reps in a row.
Arm Cycling

Arm cycling can be a really healthy exercise if you are in a wheelchair. This exercise can help your arms be stronger and it can also help you sweat. This exercise can also be helpful if you are having arm or back pain. Here are the directions to perform arm cycling.

  • Hold hands at a parallel level.
  • Stretch the right arm and push it down.
  • Stretch the left arm and push it down while bringing the right arm back to position.
  • Continue for 60 seconds to 3 minutes.

Hinge and Cross

This routine is a great move to strengthen your abs and back muscles. The lower body is also influenced by this move. This will help you to give your body a great shape. Here are the directions to perform this exercise.

  • Sit straight with your knees together.
  • Keep your toes pointed and lift your hands and bring them behind your head.
  • Bracing your abs, hinge back a bit so that your shoulder blades barely touch the chair’s back.
  • Cross your right elbow to your left knee.
  • Begin returning to the starting position.
  • Switch sides and repeat.
  • Perform 20 alternating reps.

Chair Cardio Workout

This is regarded as one of the best ways to sweat while sitting. The patient will rejuvenate with this workout routine. This exercise will positively affect the heart and lungs of the patient. Here are the directions to perform this exercise.

  • Sit straight with your knees together.
  • Join your knees and keep your toes pointed.
  • Your elbows should be bent and your arms open to the sides.
  • Your palms should face forward.
  • Take both legs out to the sides and flex your feet.
  • Let your legs land on the heel and bring your arms together above your head, just like a normal jumping jack.
  • Now begin returning to the starting position.
  • Perform 25-30 reps in a row

Seated Aerobics Exercise

The aerobics can also be done in a wheelchair. This set of exercises can help your body be flexible and feel more energetic. This exercise can also help you build your body if you wish for it. Here are the steps to perform one of the aerobic exercises in a wheelchair.


  • Sit tall with your spine erect.
  • Feet flat on the floor or footrest and arms at your sides.
  • Pick up your right foot, lifting your knee toward your chest, and lower it and pick up your left foot. 
  • Bend your elbows and pump your arms back and forth.
  • Continue for 60 seconds to 2 minutes.

Strength Training

The strength training includes lifting weights such as small dumbbells or medium weighted bags. This will build your biceps and triceps and will give your upper body a new found strength. This will give your arms the strength to support your body and can also help you where your legs fall short. This will be helpful for you to do daily activities. Here are some of the techniques that you can do while weight lifting.

  1. Simple lifting
  2. Overhead lifting
  3. Single-handed lifting
  4. Overhead single handed lifting
  5. Sideways lifting
  6. Front raise lifting
  7. Side raise lifting

Resistance Training

The resistance training can be done with the help of a resistance band which is made of rubber. The technique is to stick the band in a stable object and stretch it. This technique is also a great method for increasing and enhancing your strength. Three sets with twelve repetitions on a regular basis will help you remain fit and even build your upper body.

Here are the exercises that can easily be done even on a wheelchair regardless of the location. These exercises can be performed to remain fit and even build up. These exercises can be performed by old age people and even disabled people alike. These exercises can even be performed on a lightweight electric wheelchair without any fear of damage to the chair. You can try these exercises even by consulting with your physician and getting a second opinion about it. Health is an invaluable treasure, and it is yours if you work hard for it.

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Author Name: Richard E. Jeffers

Author Bio: My great passion is bringing envigorating by my blogs for the people who have been through a traumatic/stressful experience. At SmartScooters, I help my clients, who include children, adults, and families, to find a way to move around so they can know themselves as peaceful, complete, whole and safe with mobility vehicles.

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