If you want to lose weight in a wheelchair, you should exercise regularly in whatever way you can control portion sizes, and eat a balanced diet. It’s also important to stay well-hydrated.
A weight loss journey can be challenging for anyone, but it can be especially difficult for those of us who are wheelchair users. Today, I’ll talk about how to lose weight in a wheelchair. Later, I’ll go over some ways you can exercise in a wheelchair.
First, though, I’ll turn to the question of the best way for someone in a wheelchair to lose weight.
What is the best way for a person in a wheelchair to lose weight?
The best way for a person in a wheelchair to lose weight is to take an approach that deals with both diet and exercise. Here’s one strategy you could follow.
- Follow a balanced diet
- Consume a well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains.
- Control portion sizes and take note of your calorie intake.
- Limit sugary drinks.
- Think about seeking professional, and personalized advice from a dietitian.
- Consider consulting a registered dietitian for personalized guidance.
- Regular exercise
- Do wheelchair-friendly exercises, such as wheelchair sprints, adaptive strength training, and arm cycling.
- Aim to do a minimum of about 25 minutes of medium-intensity aerobic activity per day. Strength training will help you build muscle, which can give your metabolism a boost.
- Adapted workouts
- You can ask a physio for some advice on how to come up with an adapted workout for people in a wheelchair, and those who can’t stand up. Read on to find more on wheelchair exercises.
- If you want to burn calories and lose weight, focus on a cardiovascular workout. This will also likely improve your heart health.
- Be mindful of what you eat
- Keep a food journal to track your meals.
- Be careful not to overeat and comfort eat.
- Set yourself realistic goals
- Set realistic weight loss targets that you can actually achieve and remember to celebrate each bit of progress you make on your weight loss journey.
- Be consistent.
Make sure you keep yourself accountable to others by sharing your goals with those you love, to give yourself the best chance of success. The key to losing weight is finding an approach that suits your personal needs and capabilities.
How are people in wheelchairs not fat?
People in wheelchairs can maintain a healthy weight and lead active lifestyles just as others do. Why, then, are some people in wheelchairs not fat?
There are several reasons why this is so.
- Disabled people and other wheelchair users maintain a healthy diet to manage their weight.
- People adapt their exercise routines to accommodate their physical limitations. For instance, they may do wheelchair sports, or focus on upper body exercises designed to help build strength and burn fat.
- Some people own adaptive equipment that they use to help exercise, like a hand cycle.
- Some people are simply determined to stay at a healthy weight so that they can have more independence.
- They have access to support and maintain good eating habits. Support can take many forms, be it a physio, personal trainer, or dietitian who can help come up with useful, realistic exercise and diet plans.
- They have a strong support network around them, which helps them stay motivated and keeps them working towards their personal goals.
Before I discover some useful exercises you can do in a wheelchair, let’s find out how many calories a wheelchair user burns a day on average.
How many calories does a person in a wheelchair burn a day?
The number of calories someone in a wheelchair burns a day differs depending on someone’s age, gender, weight, health, and how active they are. Thus, it’s only possible to give you rough estimates in answer to questions like this.
If you’re propelling a wheelchair at a speed of 3mph for 30 minutes, you’ll burn about 250 calories.
However, several factors affect how many calories your body burns in a given day.
Let’s investigate some of them.
Basal metabolic rate (BMR) – Your BMR is the calories your body needs to carry out basic functions like breathing. Wheelchair users usually have a BMR that’s similar to able-bodied people.
The level of physical activity – How physically active we are plays a significant role in the rate at which we burn calories. You can do activities like upper body strength training to help speed up calorie burn.
Your muscle mass – Muscle burns more calories at rest than fat. Wheelchair users who build upper body muscle mass may have a higher resting metabolic rate, which means they will burn more calories.
Your weight – People are weigh more typically burn more calories because they need more energy to move and support their body weight than lighter people.
Age and Gender – Our metabolisms tend to slow with age, and gender can affect how many calories we need.
Health issues – Some medical conditions may affect our metabolism and therefore, how fast we burn calories.
To estimate your daily calorie needs, you can use online calculators or seek guidance from a dietitian to help you set personal calorie intake limits, depending on what your main goals are.
Next, I’ll turn to the exercises you can do in a wheelchair.
What exercises can you do in a wheelchair?
I’ve already touched on the manifold benefits exercise can have for wheelchair users. The exercises you’ll be able to do in a wheelchair will depend on your abilities as well as how fit you are. It’s best to seek advice from a fitness trainer before you start a new exercise regime, especially when you have physical limitations.
Here are some wheelchair exercises to try.
Wheelchair aerobics
You can push your wheelchair fast enough to get your heart pumping. You may even want to try wheelchair dancing, which is many different forms of dance adapted for wheelchair users and can be an extremely fun way to exercise.
Strength training
This type of training and exercise can include:
- Arm exercises using dumbbells or resistance bands to do curls, tricep extensions and shoulder presses.
- Leg lifts using a resistance band or not as you choose. Simply lifting your legs while in your wheelchair will help to strengthen them.
Stretching
You can do some gentle stretching to improve flexibility in your neck, shoulders, arms, and legs from a seated position in your wheelchair. You can also practice adapted versions of yoga to improve your balance, help you relax, and boost flexibility.
Core exercises for balance
These are simple exercises that can nonetheless be very beneficial. You can practice sitting up straight in your wheelchair to help improve posture and maintain balance and do some seated twists to help build core strength.
Core Strengthening: Engage your core muscles with seated exercises such as seated twists.
Resistance band workouts
You can create your own resistance band workout by attaching resistance bands to objects to fix them to your wheelchair frame. Doing this can help enhance your upper body and core strength workout. This can also be good if you want to develop a seated cardio workout.
Aquatic exercise
If you have access to a wheelchair-accessible pool, consider water-based exercises for low-impact workouts. Swimming is also an excellent cardiovascular workout.
Hand cycling
Adaptive stationary bikes allow wheelchair users to give themselves a good cardiovascular workout.
Outdoor activities
Explore accessible trails or parks designed for wheelchairs to enjoy outdoor activities and get amongst nature. You can also participate in several wheelchair sports, for instance, wheelchair rugby.
Remember to start slowly, listen to your body, and progress at your own pace. Don’t forget to warm up and cool down before and after each workout session. If you’re new to exercising in a wheelchair, consider working with a certified adaptive fitness trainer who can guide you and make sure you’re doing the exercises safely. Remember, you can always adapt your exercise routine to better suit your ability and range of movement.
Summary: How to lose weight in a wheelchair?
Now I’ve addressed the question of how to lose weight in a wheelchair, I’m reminded that determination knows no bounds. The path to a healthier, more active life may have unique challenges for wheelchair users and you can find it if you want to.
Through adaptive exercises, mindful eating, and with the support of your community wheelchair users you can reach your goals.
So, roll on with your next wheelchair workout!
