Connect with us

Gym and Fitness

Getting Fit and Staying Fit in a Wheelchair

young-girl-helps-disabled-rised-dumbbells

In recent years, a growing movement has emerged within the wheelchair community, focusing on harnessing the power of fitness to enhance overall well-being and independence. This shift in perspective is exemplified by individuals like Nikki Walsh, a certified personal trainer and kinesiology expert who, following a life-altering car accident in 2018, found a new purpose in helping herself and others in similar situations through exercise.

After waking up paralyzed from the chest down, Walsh redirected her focus from attempting to walk again to rebuilding her strength, particularly in her upper body and core muscles. Overcoming the initial apprehension of solo gym visits common among wheelchair users, she sought support from a friend and fellow personal trainer. Since then, exercise has become not only a physical endeavor but also a source of community and stress relief for Walsh and many others in the wheelchair community.

Why Exercise Is Important Even For Those With Limited Mobility

Exercise, despite its challenges for those with limited mobility, plays a crucial role in maintaining overall health and reducing the risk of complications associated with prolonged wheelchair use. With adaptive fitness options becoming increasingly available, individuals of all abilities can find suitable activities to meet their needs and goals.

According to Frank Greco, a certified inclusive fitness trainer, and advocate, wheelchair users should aim for at least 150 minutes of aerobic exercise weekly, along with 2 to 3 days of strength training. However, starting fitness levels vary, and it’s essential to begin at a comfortable pace and gradually adjust goals over time.

Endurance and strength training, especially targeting the upper body and core muscles, are key components of a well-rounded exercise routine for wheelchair users. By improving overall fitness and flexibility, individuals can mitigate the risk of overuse injuries and muscular imbalances common among wheelchair users, leading to improved quality of life and self-reliance.

Wheelchair Users and Fitness Goals

For many wheelchair users, independence is a significant goal, and building upper body strength and core stability can facilitate everyday tasks such as transferring in and out of chairs without constant assistance. Moreover, regular exercise offers numerous benefits, including better posture, reduced risk of falls, decreased fatigue and depression, and improved cardiovascular health.

Sue Lephew, a client working with Greco, attests to the transformative power of exercise in managing pain, increasing stability, and preventing pressure sores. Tailoring exercise routines to individual needs and preferences is essential, with flexibility, strength training, and cardiovascular exercises forming the foundation of a well-rounded regimen.

From adapted yoga and stretches to strength-building exercises using resistance bands or weights, there is a wide range of activities suited to wheelchair users of all abilities. Whether it’s a stroll around the neighborhood, wheelchair sports, or adaptive equipment workouts, the key is finding activities that are enjoyable and sustainable.

Access to inclusive fitness facilities, rehabilitation centers, or adaptive fitness classes can provide valuable resources and support for wheelchair users embarking on their fitness journey. Seeking guidance from certified trainers or physical therapists experienced in working with wheelchair users ensures safe and effective exercise programming tailored to individual needs.

Ultimately, the journey to fitness for wheelchair users is as diverse and unique as the individuals themselves. Finding the right support system and exploring various exercise options can pave the way for improved health, independence, and overall well-being.

Do you or anyone else you know use a wheelchair? Do they exercise? Leave your comments below. 

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Gym and Fitness

Understanding the Impact of Exercise Breaks on Muscle Mass

muscular-fitness-woman-doing-exercises-healthy

Taking a break from your fitness routine can be a double-edged sword. On the one hand, rest is essential for muscle recovery and growth. On the other hand, prolonged periods of inactivity can lead to a decline in muscle mass and strength. So, just how long does it take to lose muscle mass during an exercise hiatus, and what factors influence this process?

The Role of Training Status: Athletes vs. Non-athletes

When it comes to muscle strength, trained athletes generally have a slight advantage over non-athletes during periods of inactivity. Research suggests that athletes can start to lose muscle strength after about three weeks of inactivity, whereas nonathletes may experience a noticeable decline in muscle strength if they take a break longer than three weeks.

In terms of cardiovascular fitness, both athletes and nonathletes are susceptible to declines, with cardio fitness diminishing within just a few days of inactivity. However, athletes may maintain some level of cardio fitness by engaging in minimal activity, such as running a few miles per week.

Muscle vs. Cardio: Understanding the Differences

While skeletal muscle strength remains relatively stable during a month of inactivity, athletes may begin to lose muscle mass after three weeks of exercise. This highlights the importance of incorporating resistance training into your fitness routine to preserve muscle mass during breaks.

On the other hand, cardiovascular fitness declines more rapidly than muscle strength, with beginners potentially seeing their aerobic fitness revert to baseline levels after a four-week break. This underscores the need for consistent aerobic exercise to maintain cardiorespiratory health.

Age, Sex, and Other Factors

Age and sex play significant roles in determining how quickly individuals lose muscle mass during periods of inactivity. Older individuals experience a faster decline in muscle mass and strength compared to younger counterparts. Additionally, menopause-related hormonal changes can contribute to muscle loss in older women, making it more challenging to regain fitness levels.

Regaining Fitness: Muscle Memory and Beyond

The good news is that regaining lost fitness is possible, thanks to the concept of muscle memory. Athletes are often able to regain muscle strength more quickly than nonathletes due to muscle memory and genetic factors. Even non-athletes can benefit from muscle memory, but it may take longer to regain previous fitness levels compared to athletes.

While taking time off from exercise is sometimes necessary for recovery and injury prevention, it’s essential to strike a balance between rest and activity. Engaging in even minimal activity during breaks can help mitigate losses and facilitate a quicker return to peak fitness levels. 

Remember, consistency and gradual progression are key to long-term fitness success. So, whether you’re an athlete or a casual gym-goer, listening to your body and staying active during breaks can help you maintain your hard-earned gains and continue progressing toward your fitness goals.

Have you ever taken a long break from the gym? What were your results? Leave your thoughts in the comments below. 

Continue Reading

Gym and Fitness

Surge in Weightlifting-Related Injuries Sparks Concern: What You Need to Know

strong-man-lifting-heavy-training-weigths

In recent years, the weight room has become a hub of activity for individuals striving to improve their fitness and build strength. However, alongside the surge in popularity of weightlifting, a concerning trend has emerged: a significant increase in head and facial injuries related to exercise. A new study, published in The Journal of Craniofacial Surgery, sheds light on this alarming phenomenon and highlights the need for greater awareness and preventive measures.

Rapid Rise in Injuries

The study, conducted by researchers at the University of Miami, reveals a startling uptick in exercise- and weightlifting-related head and facial injuries over the past decade. Between 2013 and 2022, the annual rate of these injuries surged by nearly 33%, indicating a growing risk associated with weightlifting activities.

Gender Disparities

Sporty-man-and-woman-are-about-to-lift-barbells-in-gym-scaled

While men accounted for the majority of injuries, with nearly 56% of face and head wounds, the increase in injury cases was nearly twice as high in women compared to men. This gender disparity underscores the need for gender-specific prevention strategies and targeted interventions to address the unique risks faced by both men and women in the weight room.

Ego Lifting and Pressure

Muscular Man Doing Heavy Deadlift Exercise

One possible explanation for the rise in injuries among men is the phenomenon known as “ego lifting.” This practice involves individuals attempting to lift weights beyond their capacity, driven by social pressures or personal expectations. Particularly prevalent among adolescents, ego lifting poses a significant risk of injury and highlights the importance of promoting safe lifting practices and proper technique.

Common Injury Types

Head injuries emerged as the most common type, accounting for 45% of all reported injuries, followed by injuries to the face (26%) and neck (21%). Internal injuries and lacerations were predominant, each contributing to approximately 25% of total injuries. Alarmingly, about 9% of patients required hospitalization, emphasizing the severity of these injuries.

Implications and Recommendations

full-body-strained-sportswoman-lifting-heavy

The findings of this study underscore the urgent need for preventive measures to mitigate the risk of weightlifting-related injuries. Educating individuals on proper technique, lifting within their capacity, and avoiding ego lifting are essential steps in promoting safety in the weight room. Gyms and fitness facilities should provide adequate supervision and support to prevent accidents and ensure the well-being of their members.

Furthermore, targeted prevention strategies tailored to vulnerable subgroups, such as adolescents, are crucial for addressing the specific challenges and risk factors associated with weightlifting injuries. Healthcare providers play a vital role in recognizing and treating these injuries promptly, emphasizing the importance of early intervention and appropriate medical care.

In conclusion, while weightlifting offers numerous health benefits, including improved strength and fitness, it is essential to prioritize safety and injury prevention. By raising awareness about the risks associated with weightlifting and promoting safe exercise practices, we can create a safer environment for individuals to pursue their fitness goals effectively.

Have you ever injured yourself in weightlifting? What happened? Share your experiences in the comments below. 

Continue Reading

Gym and Fitness

Expert Tips for Losing Belly Fat: Snack Smart for Success

Losing belly fat doesn’t have to involve fancy diets or elaborate meal plans. According to registered dietitians, simple snacks can play a key role in achieving this goal.

Caroline Thomason, a registered dietitian based in Washington, DC, recommends a straightforward yet effective snack: a packet of tuna or chicken paired with whole-grain crackers. This combination offers a balance of protein and high-fiber carbohydrates, which can help promote satiety and provide sustained energy.

Similarly, a handful of berries emerges as another top choice for trimming belly fat. Kelsey Costa, a registered dietitian and nutrition consultant, extols the virtues of berries like strawberries, blueberries, raspberries, and blackberries. Packed with dietary fiber, vitamins, and antioxidants, berries are hailed as “superfoods” with anti-obesity and anti-inflammatory properties.

Costa emphasizes the role of dietary fiber in weight loss and adherence to calorie-restricted diets, suggesting that incorporating berries into one’s snack repertoire can enhance weight loss efforts.

The importance of healthy eating habits in combating obesity cannot be overstated. While obesity rates continue to rise globally, experts advocate for sustainable approaches to weight management rather than restrictive dieting. Embracing a well-balanced diet and mindful eating practices, such as eating when hungry, is encouraged over strict dietary regimens.

Furthermore, experts caution against the potential harm caused by non-medically necessary diets, which can lead to long-term struggles with weight and negative psychological impacts. Quick-fix dieting methods often result in cycles of weight loss and regain, contributing to feelings of shame and worsened self-esteem.

Ultimately, while snacks like tuna with whole-grain crackers and berries can support weight loss efforts, achieving and maintaining a healthy weight requires a holistic approach that encompasses balanced nutrition, mindful eating, and sustainable lifestyle habits.

Do you struggle with stubborn belly fat? Leave your thoughts in the comments below. 

Continue Reading

Trending