What type of exercise can you do?

1. Aerobic gym equipment e.g., cross-trainer, arm crank, recumbent bike.

Advantages: Found in most gyms. Reduced environmental influencers which minimises the requirement for balance.

Disadvantages: Remaining seated for long periods on a hard surface can increase the risk of pressure sores. (Try using a pressure cushion to reduce this risk)

Adaptations/advice: Flexion mitts or straps can be used if you have limited grip.

2. Aerobics

Advantages: Inexpensive. Can be performed at home or as part of an adapted exercise class.

Disadvantages: It may take you longer to master some movement patterns.

Adaptations/advice: Therabands can be incorporated into the routine. Ask about public classes that can accommodate your needs and discuss any adaptations with an instructor prior to the class.

3. Circuit training

Advantages: A weights circuit can be interspaced with low resistance arm cranking/ cycling/jogging.

Disadvantages: Access only in some fitness gyms.

Adaptations/advice: Use a number of exercise stations and alternate between muscle groups. Use a set number of repetitions or a set time. Rest after each activity or when the circuit is complete.

4. Hand-cycling/Cycling

Advantages: Relatively efficient form of locomotion. You can also use a static bike in your home or at a gym.

Adaptations/advice: Arm crank attachments can be used on everyday wheelchairs at minimal cost.

5. Power chair sports e.g., Boccia, Football

Advantages: Competitive and social team environment. Controlled movement of the chair required.

Adaptations/advice: Do as much as you are able to do and gradually build on it.

6. Pushing

Advantages: Specificity training for wheelchair sports. You can wheel almost anywhere within reason e.g. the park, a local track or leisure centre.

Disadvantages: Risk of overuse injuries due to increased stresses to the shoulder if training is not structured appropriately.

Adaptations/advice: Use a hybrid day chair or sports wheelchair. Use a familiar circuit to monitor progression.

7. Rowing

Advantages: Good all-round conditioning. It uses opposite muscle groups to those used during chair propulsion.

Disadvantages: Safety issues may occur for some due to the fixed position of your feet.

Adaptations/advice: A stationary seat can be incorporated into the Concept Rower (found in most gyms) enabling an isolated upper body rowing action.

8. Running

Advantages: Inexpensive. You can run outdoors on a track, road, trail or indoors on a treadmill.

Disadvantages: Running is not recommended for those who are unable to balance and maintain coordination.

Adaptations/advice: Always attach the emergency cord when treadmill running.

9. Sports/Wheelchair sports e.g., Tennis, Fencing, Curling, Basketball, Football

Advantages: Good cross-training or specific training for a given sport. Competitive and social environment.

Disadvantages: You may have to purchase some additional equipment.

Adaptations/advice: Strapping can be used to help stabilise you in your chair. Use the Parasport website to find a local club to play your chosen sport. Visit www.parasport.org.uk.

10. Swimming

Advantages: Good cross training as the water supports your body weight.

Disadvantages: You may need to think about how you will get from the changing room to poolside, especially if you are a wheelchair user.

Adaptations/advice: Swim-jogger buoyancy vests/floats can be used for aqua-jogging or to support impaired limbs. Check your local pool has a hoist if you require one to enter the pool.

11. Tai Chi/Yoga

Advantages: Improves balance, posture, flexibility and breathing patterns.

Adaptations/advice: A focus on slow, deliberate movements may help improve balance and coordination.