As a wheelchair user, being active will bring you important health benefits and can help you manage daily life. Regular exercise will help preserve or build muscle strength so you can do everyday tasks more easily. And it helps reduce your risk for heart trouble and manage your weight while easing depression and anxiety. The tips included in this article will help you focus on overall strength building and cardiovascular endurance.
Weekly Activity Goals for Adults
The Centers for Disease Control (CDC) recommends the following:
1. Strive for 150 minutes (5 days/30-mins per day) of moderate-intensity cardiovascular activity, with each session lasting at least ten minutes. You want to find workouts that align with your physical fitness level, whether you want a “just getting started” arm workout, a more intense beginner 16-minute HIIT workout, or a focused Core/Ab routine. Even full-body workouts are available. All of this is a great way to get going again. Be sure you have your primary care provider’s approval before starting any exercise program.
2. Do two or more sessions of moderate or high-intensity strength-training activities involving all major muscle groups per week.
3. Remember that consistency and commitment will help you see health improvement. Be sure to do an activity that you enjoy. A few of the aerobic activities listed by the CDC are:
- Aquatic therapy
- Hand-crank bicycling
- Horseback riding
- Seated volleyball
- Swimming laps
- Water aerobics
- Wheeling oneself in a wheelchair
- Wheelchair basketball, tennis, football, or softball
Questions? Contact Employee Wellness at email@example.com.