How to exercise with health conditions & disabilities

Regular activity promotes many physical and mental health benefits, and individuals with health conditions or disabilities should not be discouraged from engaging in training sessions. Though it can be more challenging to know where to start, especially with the majority of fitness resources targeted at able-bodied people, once you get going there’ll be nothing in your way.

Whilst there are many sports that offer divisions and teams for wheelchair and disabled players, if you prefer to exercise on your own terms our guide is here to help you figure out what exercises you can do at home and at the gym. Keep reading to learn more about safely partaking in physical activity and gain the confidence to do so yourself.

Wheelchair accessible gym equipment

If you’re a wheelchair user, you’re likely going to want to target upper body strength and train your core, arms, shoulders, back, and chest. There are plenty of gym machines that you can use to target these areas, and if you aren’t sure which ones are which, just ask a member of staff to help you. Some specialist gyms may also offer wheelchair-adapted machines, but if this isn’t in available to you, here are some of the machines that you should be able to find and use in any gym without an issue:

Equipment for wheelchair users who can get out of their chair and into a seated machine:

Chest press
Seated tricep dip
Lat pulldown
Pec fly / rear delt
Seated row
Freeweight exercises using benches
Bench press
Hand bike / upper body bike
Dip station / pullup bar
Smith machine with a bench

Equipment for users who cannot get out of their chair:

Freeweights
Punching bag
Freestanding cable machines
Battle ropes
Ski machine (if it can be adapted for seated positions)
Medicine balls
You may also be able to use the smith machine if you have someone to help spot you and get the bar and weights into an appropriate position and weight for seated workouts

As is the case for anyone getting to grips with a new workout or piece of equipment, we would recommend getting someone to show you how to use these machines. You can also ask if they know of any variations for using it that can better accommodate your strength level and comfort.

Wheelchair exercises for home workouts

If you don’t feel comfortable using the equipment in the gym, or if you prefer a home workout, there are several different exercises that you can do. For best results, we’d suggest investing in some dumbbells, resistance bands, and plates to challenge yourself and perform a wider range of exercises, but you can also stick to bodyweight based workouts if you don’t want to pay for equipment.

Exercises with no equipment

If you have the ability to get out of your chair, the following exercises can help you to build up muscle:

Tricep dips - you can use a stable surface or the arms of your wheelchair to perform the dips
Press ups - tricep or knee push ups are a good option if you can
Crunches - lay flat on your back and lift your shoulders off the ground as much as you can, bend your knees if possible
Sit ups - lie on your back with a slight bend in the knees if possible and raise your core to sit up and control the movement back down
Russian twists - you can do this without weight, or use a heavy water bottle in place of a plate

If you cannot get out of your chair, you can try these options:

Seated lean backs - control this movement and perform it slowly to really feel it in your core
Cross body punches - you can do this with wrist weights for an added challenge
HIIT or cardio based exercises - follow a video tutorial to guide you through a full workout
Seated oblique crunches - you may need to move your legs into a position where your feet are flat on the ground to feel this working
Arm circles - you can do large and slow circles, or small and fast ones
Dynamic stretches - this should be done before and after your workout

Exercises with weights

For more of a challenge, you can incorporate weights into your home workout. The following exercises can all be done in a seated or standing position, with the exception of the chest press. The chest press will require a bench when done with dumbbells, but can be done in a seated position at home in a variation with a resistance band that goes around the back of your chair.

Overhead shoulder presses
Side raises
Front raises
Bicep curls
Chest press
Arnold press
Seated hammer curls

Rear deltoid pulls, pec fly, and seated row can also be done from a seated position with resistance bands. You can find descriptions on how to do these movements on the PureGym website, but we’d recommend searching for a video tutorial if you aren’t sure in order to perfect your technique.

How to lose weight when injured and unable to exercise

If you’re temporarily in a wheelchair or have sustained injury that limits what you can do, in most cases you need not be put off exercise completely. You will need to check with your doctor first so they can advise you what you should and should not do to aid your recovery, but once you have this information you will be able to create a workout plan that keeps you active.

There are plenty of injury rehabilitation specialists that can help you curate a plan that works for you, and instead of trying to create a plan yourself it is strongly recommended that you speak to one first. These specialists can work with you to achieve your goals and can adapt exercises when needed to accommodate your injuries and recovery. In many cases, at least in the initial stages of your recovery, this will mean performing gentle movements rather than things like HIIT training.

Start your fitness journey with Avec Sport

At the core of your workout, you’ll need suitable gym wear to ensure a full range of motion and a comfortable fit. At Avec Sport, we have a wide range of options available to support you through your workouts, whether you prefer shorts that avoid catching on your chair, or track pants for extra warmth, there’s something for everyone in our collection.