What type of exercise can you do?

1. Aerobics/Seated aerobics

Advantages: Inexpensive. Can be performed at your own intensity, either at home or as part of an exercise class.

Adaptations/advice: Therabands can be incorporated into the routine. Ask about public classes that can accommodate your needs.

2. Arm cranking

Advantages: Found in some gyms. Mechanically more efficient than wheelchair propulsion.

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.

3. Circuit training

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

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

4. Cycling/Hand Cycling

Advantages: Relatively efficient form of locomotion with a gearing system to accommodate difficult terrain.

Disadvantages: Cycling, outdoors especially, is best suited for those who have good leg strength and balance.

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

5. Nordic pole walking

Advantages: Provides a great workout whilst reducing the load placed on the legs.

Disadvantages: Requires good upper body function to perform correctly and to help prevent injury.

Adaptations/advice: Take your time to learn the technique, preferably with a qualified instructor.

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

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

Disadvantages: You may have to purchase some additional equipment.

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

7. Running

Advantages: Inexpensive. Good all-round conditioning. Can be performed 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 proper coordination.

Adaptations/advice: Always attach the safety/emergency cord when using a treadmill.

8. Sports e.g. Archery, Athletics, Football, Table Tennis, Wheelchair Sports etc.

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

Disadvantages: There are none, so give one a try and have some fun!

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

9. Swimming

Advantages: Good cross training as the water supports your body weight whilst gently resisting your movements.

Adaptations/advice: A swim-jogger buoyancy vest can be used for aqua-jogging or floats can help support impaired limbs. You may need to consider how you will get from the changing rooms to poolside, especially if you are a wheelchair user.

10. Tai Chi/Yoga

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

Adaptations/advice: Seated routines have also been developed for wheelchair users.

11. Wheelchair propulsion

Advantages: Specificity training for Wheelchair Sports. Can be performed almost anywhere within reason. No additional cost for wheelchair users.

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 and use the correct tyres for your chosen terrain. Choose a familiar circuit to monitor progression.