Staying Active in a Wheelchair: Exercises & Fitness Tips

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.

Getting Started: Your Wheelchair Fitness Plan

Talk to Your Healthcare Team First

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.”

Check Your Current Activity Level

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.

Set SMART Goals

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.

Wheelchair Cardio Exercises

Wheelchair Pushing

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 Cycling

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

Wheelchair Dancing

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."

Wheelchair Strength Exercises

Resistance Band Workouts

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.

Dumbbells and Free Weights

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.

Bodyweight Exercises (No Equipment Needed)

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 for Flexibility & Movement

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.

Wheelchair-Friendly Yoga

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

Fun and Social Fitness Options

Wheelchair Sports

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

Group Classes

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

Home Workout Adaptations

Creating an Accessible Home Gym

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

Budget-Friendly Equipment

You don’t need expensive gear:

• Resistance bands (£5-20)

• Hand weights (£10-30)

• Grip strengtheners (£5-15)

• Exercise ball (£15-25)

Overcoming Common Challenges

Staying Motivated

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

Managing Pain and Fatigue

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 and Resources

Fitness Apps and Trackers

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

Professional Support

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