If you currently spend many hours in a wheelchair due to a disability and are not exercising at all, there are a number of exercises you can do from your wheelchair that will help you stay in shape. It is not difficult to plan a fitness program regardless of disability and you can set aside time each day to do your exercises and training. You may want it to match a regular TV show. But it is important to set a time for it every day.

There are a number of simple exercises you can do, but you need to make sure you get your doctor’s approval, especially for any exercise that may be difficult.

Even if you are in a wheelchair, you can do many upper and lower body exercises if you are mobile. No matter how much mobility you have, if you can move your neck, head, shoulders, or hand, foot, arm, or leg, you can exercise it. In fact, you can design your own exercise simply by moving a limb and repeating it.

Movement is the goal. You want to keep your body parts moving as much as possible during the day, even when you are not setting a time to do your wheelchair exercises.

Be as active as you can in your wheelchair.

The two types of exercise you will use in a workout are resistance training and strength training, but I will focus on strength training. Resistance training involves the use of large rubber bands.

Strength training involves lifting weights called free weights. This will be the easiest as you can use whatever you have in your house or apartment that you can lift.

So we will focus on strength training. Boxes, cans, or food are the easiest because you may already have them. Dumbbells are inexpensive, and you can usually buy them cheap at discount stores, sports stores, thrift stores, and yard sales. Many people give them away because they don’t use them. You can request them for free at your local free recycling sites or advertising sites.

The bicep curl is the most basic and simplest wheelchair exercise and the best to start with.

Start with two dumbbells or cans that weigh between 3 and 8 pounds each. I recommend starting with 3 lbs. dumbbells. You must be careful not to injure your elbows, so be sure to start with the least amount of weight and proceed slowly.

Hold the dumbbells in your hands with your hands in front of you. You can use one hand at a time or two, whichever is easier for you.

Place your elbows against your hip bones and let your arms hang slightly.

Slowly raise the dumbbells until your forearm touches your chest.

And then slowly move them down to waist level with exactly the same motion you used when lifting.

Do this 12 times for 3 sets, resting for about a minute between each

You can do this once or twice a day if you want. But be sure to get your doctor’s permission.

You can easily build arm strength with this bicep curl that will help you use your wheelchair and get out of it. Doing this exercise is one of the most important exercises you can do if you use a wheelchair. Do it daily as part of your wheelchair exercise routine for the best results.