5 Easy Summer Workouts for People with Limited Mobility

Living with the challenges of limited mobility, especially if you’re wheelchair bound for most of the day, can easily take a toll on your mental health. Your physical condition may have caused you to give up some of the activities or a certain lifestyle you once enjoyed, and you may therefore find yourself spending more and more time indoors. But don’t let your age, injury or disability hinder you from embracing every ounce of opportunity for happiness in your life!

Soaking up at least a little bit of sunshine each day can provide major mood-lifting benefits, since sunlight exposure boosts serotonin in the brain. So for the rest of this summer, try some of these 5 workouts for wheelchair users and people with limited mobility outdoors!

 1.  Aqua Jogging

Water exercises are highly recommended for those with limited mobility,because water’s buoyancy supports the body and its natural resistance offers a gentle workout without causing too much strain on your joints and muscles. One of the simpler water exercises is aqua jogging or pool walking; just walk back and forth in the shallow end of the pool to boost your cardio. Try walking faster over time or adding some light hand or foot weights to the workout to increase resistance and build strength.

If you’re having trouble standing in the pool, you can move closer to knee-deep water and walk or crawl with your hands. This should release more of the weight off your legs. For those with disabilities, you will want to spend some time practicing moving from the wheelchair to the pool, which is made easier with the use of a swimming pool lift. 

2.    Yoga 

Don’t be too quick to call us crazy on this one! Yoga doesn’t always have to involve jaw-dropping body contortions. It can relieve a lot of the stiffness and discomfort caused by limited mobility, while offering other benefits like improved flexibility, increased strength and improved mental wellness.

Quite a few yoga moves can actually be done without even leaving your wheelchair. Cat and cow pose will stretch your back and open up your chest; a side stretch is great for your obliques and lats; and forward bend stretches out your lower back, hips and hamstrings. You can check out these wheelchair yoga moves here. Take it a step further and move your practice outside to drink up some sunshine at the same time!

3.    Wheelchair Hiking

While avoiding rough and difficult trails is a given, hiking the great outdoors is 100% possible and encouraged even with limited mobility. Research and get more information from the State and Federal parks around you; most of them should be able to show you all the trails that are fully ADA-accessible and the type of terrain you can expect. Make sure to take a friend or go in a group for added safety and good conversation!

4.    Wheelchair Sports

If wheelchair bound exercises that require more than one person are more your speed, consider joining a wheelchair sports team in your local area. These days, almost every popular sport, including basketball, tennis and badminton, has been adapted with rules and regulations specifically fit for those with mobility issues. Adaptive sports not only help you stay physically fit in an interactive environment but also alleviate anxiety and depression, build self-esteem and gain new friendships.
If wheelchair bound exercises that require more than one person are more your speed, consider joining a wheelchair sports team in your local area. These days, almost every popular sport, including basketball, tennis and badminton, has been adapted with rules and regulations specifically fit for those with mobility issues. Adaptive sports not only help you stay physically fit in an interactive environment but also alleviate anxiety and depression, build self-esteem and gain new friendships.

5.    Travel 

This last one isn’t really a workout, but it’s a summer activity that can’t be ignored. Just because you’re confined to a wheelchair doesn’t mean you’re confined to limited experiences. Feed your adventurous soul and see the world! Yes, it will take more research and preparation for you than most, but it’s well worth it to cross even just a few things off your bucket list.

For more detailed posts about traveling with limited mobility, check out some of our previous blog posts: “Air Travel Tips for Wheelchair Users” and “6 Unforgettable Wheelchair-Accessible Destinations Around the World.”

Keep in mind that most of these activities are cardio related, but you can easily take resistance bands and dumbbells outdoors to increase your strength and resistance training while enjoying the sunshine! Don’t see any of your favorite wheelchair summer activities on our list? Share yours in the comments below!