Being active is important for everyone’s physical and mental health and this is especially true for wheelchair users. Exercise helps maintain independence, prevents secondary health complications, boosts mood and overall wellbeing. This guide looks at practical and fun ways to stay fit while using a wheelchair whether you’re new to adaptive fitness or looking to add to your exercise routine.
Many wheelchair users face challenges when it comes to fitness, from accessibility to finding exercises that work for them. The good news is with a bit of creativity and the right approach wheelchair users can have diverse and effective workouts that deliver big benefits.
Before we get to the exercises, let’s see why being active is so good:
Heart health – Reduces risk of heart problems and keeps your blood flowing.
Strength and increased stamina – allow for easier management of daily activities while reducing fatigue.
Weight control – Helps you stay at a good weight, takes pressure off your back and joints.
Flexibility and movement – Stops you from getting stiff and reduces risk of muscle tightness.
Mental health – Helps with low mood, anxiety and feel happier.
Sleep – Improves your sleep quality and helps you build a healthy sleep routine.
Less pain – Eases long term aches and pains.
More independence – Makes it easier to do things on your own, without help.
In fact a study in the British Journal of Sports Medicine found that wheelchair users who exercise regularly are much happier and have fewer health problems than those who don’t.
Before you start any new exercise routine, have a quick chat with your GP, physiotherapist or occupational therapist. They can give you advice that’s tailored to your health condition, abilities and personal goals.
Dr Sarah Thompson, a rehab specialist at King’s College Hospital in London, says:
“A personalised exercise plan that fits your strengths, weaknesses and likes will help you stick with it and see better results. Your healthcare provider can guide you on where to start and how to progress safely.”
Be honest with yourself about how active you are now:
How often do you exercise at the moment?
What activities do you enjoy?
What physical difficulties do you face?
What equipment do you have access to?
Establishing achievable objectives and monitoring your advancement becomes possible through this approach.
When setting fitness goals use the SMART method. That means your goals should be:
Specific: Instead of saying “I’ll exercise more,” say “I will do 20 minutes of upper body exercises three times a week.”
Measurable: Keep track using reps, sets, time or distance.
Achievable: Start small and build up slowly.
Relevant: Choose activities you enjoy and that suit your abilities.
Time-bound: Set a deadline to stay motivated.
One of the simplest ways to get your cardio in is by pushing your wheelchair!
Interval Training: Push yourself hard for 30 seconds, then slow down and recover for 1–2 minutes. Repeat as you feel comfortable.
Distance Challenges: Set a goal to gradually increase the distance you push each week. Small steps lead to big improvements!
Varied terrain: Try different surfaces like smooth pavements, gentle slopes or specialist tracks
Outdoor routes: Explore local parks or wheelchair accessible trails
Paul Roberts, Paralympic athlete and fitness coach says: "Start with 10-15 minutes of pushing at a gentle pace then increase duration and intensity as you get fitter."
Arm ergometers or hand cycles are great for cardio:
Many gyms now have accessible arm ergometers
Home versions are getting more affordable
Can be used for steady-state cardio or high-intensity intervals.
Allows you to track your workout intensity and progress
Dancing isn’t just great cardio—it also improves coordination and lets your creativity shine. Here are some exciting options:
Wheelchair Ballroom Dancing: Enjoy partner dancing with beautifully adapted movements for wheelchair users.
Wheelchair Zumba: Join energetic, modified dance-fitness classes that get your heart pumping.
Freestyle Movement: Simply put on your favourite music and move however you feel—there are no rules, just rhythm and fun!
Online classes: Many instructors now offer virtual wheelchair dance classes
Emma Williams, wheelchair dance instructor from Birmingham says: "Dance not only improves physical fitness but also boosts confidence and provides great social opportunities. You'd be surprised how many dance styles can be adapted for wheelchair users."
Resistance bands are affordable, user-friendly, and ideal for home workouts. Here are some simple exercises you can try:
Chest Press: Attach the band behind your chair and push your hands forward.
Rows: Fix the band to something solid and pull it towards your chest.
Shoulder Press: Anchor the resistance band under your wheels or feet, then press your hands straight overhead. Execute deliberate, steady motions to maximize engagement of your shoulder muscle groups.
Bicep Curls: Secure the resistance band beneath your wheelchair, then bend your elbows to raise your hands toward your shoulders in a controlled curling motion.
Do 8–12 reps of each exercise. 2–3 sets. Make sure you keep good form.
Using light to medium weights builds useful everyday strength. Try these exercises:
Shoulder Raises: Lift the weights out to your sides or in front of you until they reach shoulder height.
Tricep Extensions: Hold the weight behind your head and straighten your arm upwards.
Wrist Curls: Bend your wrists to build forearm strength which helps with wheelchair control.
Chest Press: With your back supported, push the weights forward from your chest.
Begin with resistance that allows you to complete 10-12 repetitions while maintaining proper form throughout the exercise.
Building strength doesn't require expensive fitness equipment. Here are some simple exercises you can do right from your chair:
Chair Push-Ups
Position your palms firmly on the wheels or armrests, then press downward to elevate your body. Works your arms and shoulders.
Seated Core Twists
Sit up straight and twist your upper body from side to side, keeping your hips still. Tummy muscles!
Dips
If your armrests are sturdy (or you can transfer to a bench), lower yourself down and push back up. Triceps!
Sit-Up Motion
Lean forward slightly, engage your core muscles, and then slowly sit up tall with a straight back.Use slow, controlled movements to build strength in your abdominal muscles.
Stretching keeps your body moving freely and prevents aches and pains. Try these gentle moves:
Shoulder Stretches
Position one arm horizontally across your torso or elevate it vertically above your head. Switch arms and repeat.
Chest Opener
Reach your arms out to the sides or gently hold your hands behind your back to give your chest a nice, gentle stretch.
Neck Stretches
Gently tilt your head from side to side, then slowly look left and right. Relieves neck tension.
Wrist & Hand Stretches
Give your wrists a gentle roll, stretch out your fingers, and flex your hands to keep strain at bay.
Tip: Hold each stretch for 20-30 seconds. Avoid bouncing or pushing too hard — slow and steady wins the race.
Feel calmer and more flexible with these simple seated exercises—perfect for any time of day!
Chair Sun Salutation
A simple, seated version of the classic yoga flow. Stretch and breathe at your own pace.
Seated Twists
Rotate your upper body to one side, pause briefly, then return to centre and repeat on the other side. Lovely for your back and spine.
Forward Folds
Gradually shift your upper body forward, using your hands on your knees or a nearby table for stability and balance.
Breathing Exercises
Take slow, deep breaths in and out. Calms your mind and connects you with your body Samantha Chen
Competitive and recreational sports provide fitness and community:
Wheelchair basketball: Endurance, strength, coordination
Wheelchair tennis: Reflexes, upper body strength
Wheelchair rugby: High intensity, team work
Adaptive athletics: Racing and field events for all abilities
Many gyms now offer inclusive programming:
Adaptive circuit training: Stations with different exercises
Wheelchair-friendly boot camps: High energy group workouts
Virtual fitness communities: Online classes for wheelchair users
Simple changes can make home workouts easier:
Clear space: Remove obstacles for movement
Accessible storage: Keep equipment within reach
Stable surfaces: Make sure you have secure flooring for exercises
Mirror placement: Position mirrors to check form
You don’t need expensive gear:
Resistance bands (£5-20)
Hand weights (£10-30)
Grip strengtheners (£5-15)
Exercise ball (£15-25)
Exercise habits can be tough for anyone:
Track progress: Keep a simple workout journal
Exercise buddies: Find a friend to hold you accountable
Variety: Change exercises regularly to avoid boredom
Celebrate achievements: Acknowledge small wins
Listen to your body while pushing your limits:
Pacing: Balance activity with rest
Proper warm-up: Always prepare your muscles before intense exercise
Pain management: Work with your healthcare team on strategies
Adaptability: Have alternative exercises for low energy days
James Wilson, who has used a wheelchair for 12 years after a spinal cord injury, says: “Some days are harder than others. I’ve learned to adjust my expectations and workout intensity based on how I’m feeling, rather than giving up exercise altogether when I’m having a tough day.”
Technology can help your fitness journey:
Adaptive workout apps: Several now include wheelchair specific exercises
Fitness monitoring devices: Various options can be secured to your wrist or mounted directly onto your wheelchair
Online communities: Connect with others for tips and motivation
Video libraries: Watch adaptive exercises
Seek help when you need it:
Adaptive fitness trainers: Wheelchair exercise specialists
Disability sport organisations: Resources and programs
Rehabilitation centres: Outpatient fitness programs
Virtual coaching: Sessions with qualified professionals
Being active in a wheelchair is amazing for your body and mind. The important thing is to choose activities you enjoy that suit your abilities and goals. Begin at a manageable pace, maintain regular practice, acknowledge your achievements, and recognize that physical wellness is an ongoing process rather than a final endpoint.
Whether you’re into competitive sports, home workouts or group classes, there’s a world to explore. Your wheelchair doesn’t define your fitness potential – it’s just the equipment you use on your unique path to health and wellbeing.
What wheelchair friendly exercise will you try this week? Comment below!