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losing weight while in a wheelchair

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  • losing weight while in a wheelchair

    Does anyone know of any exercises that I can do while in a manual wheelchair? I am trying to lose weight, but I am having lost of trouble getting the pounds to shed off in my hips and thighs, because of sitting in a wheelchair.

  • #2
    Any good cardiovascular exercise will burn calories. Pushing miles in your chair, hand cycling, use of an arm ergometer, swimming, wheelchair basketball or rugby, tennis, etc. are all examples of this type of exercise. You have to burn off more calories with exercise than you take in in your diet to loose weight. In general, even without adding exercise, if you eat 500 calories less daily than you have been, you should expect to loose roughly 2 lb. weekly. The more you exercise, the more you will loose.

    (KLD)
    The SCI-Nurses are advanced practice nurses specializing in SCI/D care. They are available to answer questions, provide education, and make suggestions which you should always discuss with your physician/primary health care provider before implementing. Medical diagnosis is not provided, nor do the SCI-Nurses provide nursing or medical care through their responses on the CareCure forums.

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    • #3
      To help with my transfers I started a two week low carbohydrate diet. I stopped or drastically cut down on bread, pasta, rice and potatoes for two weeks, then got weighed and lost 3 pounds - great for me as I had weighed 116. It definitely helped my transfers to not have to carry those 3 pounds and I now am cutting down on carbs, not eliminating them entirely. I snack on celery dipped in peanut butter, etc. I used to do strenuous exercise and unable to do so now due to shoulder weakness/pain. Amazing how a few pounds can creep upwards and make transfers more difficult.
      I don't know if this would help you, in addition to your physical exercise.

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      • #4
        Triumph, you might want to select almond butter for your celery snacks. Much lower in carbs than peanut butter. I also keep dry roasted, unsalted almonds at my desk at work to nibble on when hungry. Just don't over do. Be sure you are getting enough protein too. Smoothies made with Greek yogurt and a little fresh fruit are great for breakfast, and I also like low-fat cottage cheese with a little fresh fruit (blueberries are relatively low in carbs).

        (KLD)
        The SCI-Nurses are advanced practice nurses specializing in SCI/D care. They are available to answer questions, provide education, and make suggestions which you should always discuss with your physician/primary health care provider before implementing. Medical diagnosis is not provided, nor do the SCI-Nurses provide nursing or medical care through their responses on the CareCure forums.

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        • #5
          Sounds good, SCI nurse!
          Recently tried spagetti squash with a low carb. sauce. The jury is still out on that one. Also, plan to get one of those little vegetable spiralizer devices (amazon) to keep things fun in the kitchen.

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          • #6
            Low carb diet like South beach only thing thatworks for me. I ride handcycle 3 to 4 times a week but it is staying away from processed carbs that keeps my weight down. I weigh 15 pounds less now than I did before my accident and I was running 4.5 miles per day then but eating lots of carbs.

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            • #7
              When I really jones for some spaghetti, I have a little of the Dreamfield's low carb pasta. It is good, and about 1/2 the carbs of regular pasta.

              (KLD)
              The SCI-Nurses are advanced practice nurses specializing in SCI/D care. They are available to answer questions, provide education, and make suggestions which you should always discuss with your physician/primary health care provider before implementing. Medical diagnosis is not provided, nor do the SCI-Nurses provide nursing or medical care through their responses on the CareCure forums.

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              • #8
                It's important to not neglect or forget about strength training while trying to lose weight. Putting on muscle mass, even if not in the area you're looking to trim down, will raise your body's metabolism and help burn calories more efficiently. Grab some dumbbells, or wrist weights if grip is impaired, and start lifting (performing 3 sets of 15-20 repetitions is sufficient for increasing muscle mass)!

                ALSO, when doing an increased amount of cardio such as hand cycling or pushing your chair for long distances, watch out for overuse injuries that may effect your shoulders especially. Performing shoulder "prehab" exercises to help strengthen your rotator cuff and promote proper posture are VERY important to include into your weekly routine. Here's the link to one exercise I recommend trying: https://www.youtube.com/watch?v=B9vOP-ypLiQ

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                • #9
                  Do more >>>> Eat less + do what you can with what you got = about what we have in a nutshell
                  Steve Garro. www.coconinocycles.blogspot.com

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                  • #10
                    shheees I wish it would see more results 1 hr day on handbike say 620 calories burned I eat around 1000 dayly but I don/t see much my caretaker say she see it in butt but ...

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                    • #11
                      This is an old thread I know but thought I would post any how I am a C 4/5 quad and I am in trouble weight wise.. I am at least 20 pounds overweight and haven't had any success in losing them despite various attempts at dieting. I recently purchased some wrist weights for exercise now what I really wish I had was a daily diet menu I could follow to help me stick to a plan :-)
                      I can't afford the ones advertised on TV so does anyone know a place on the web where I could print out a weekly menu as a guide. .?

                      Thanks for any advice, sincerely Chris
                      Courage is being scared to death but saddling up anyway. .(John Wayne)

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                      • #12
                        Find out if your physician can write a prescription for you to see a registered clinical dietitian (RD). They can help assess your dietary needs, and help you design a customized meal plan that will meet your needs.

                        (KLD)
                        The SCI-Nurses are advanced practice nurses specializing in SCI/D care. They are available to answer questions, provide education, and make suggestions which you should always discuss with your physician/primary health care provider before implementing. Medical diagnosis is not provided, nor do the SCI-Nurses provide nursing or medical care through their responses on the CareCure forums.

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                        • #13
                          Cowboy's place - Chris - hey- I don't know if you have done this already, but if you take opiates chronically for pain, that can reduce Testosterone levels, which in turn, can cause weight gain. I would have a serum Testosterone, and while you are at it, a thyroid panel blood test performed. If both are low , replacing them can aid in weight loss, especially central gut obesity (quad belly). I can't imagine how hard it must be to burn calories as a quad - I whine about how hard it is to burn calories as a para. But you got to move whatever you have a lot- which in turn, can increase pain. Ugh . I am rooting for you to succeed !

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                          • #14
                            A dietitian would be nice!
                            Meanwhile, any chance you could avoid or drastically cut down: potatoes, rice, pasta, beans? Those are high carb foods (Sugar). To get started I stopped them for two weeks, about 6 months ago. Now I put small amount on my dinner plate, or none. And, unfortunately I love them all! But my transfers are much easier.
                            I do get fast food about once a week but have a kinda strategy there. For example at McDonalds I get two hamburgers (the little ones) then throw out one set of buns and place the two meat patties into one bun. I try to get the salads with grilled chicken. Taco Bell is my favorite but my strategy falls apart.
                            I have studied the Food Pyramid for ideas. Found it hard to stick to a made up weekly menu, but it may be a great idea for you.
                            I try to plan ahead, such as the shopping list, snacks in the fridge ready to eat (cut up celery and low carb dip like cheese or peanut butter).

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                            • #15
                              Thank you all for the info I have a Dr apt tomorrow so I printed this out and will ask for some help.
                              Courage is being scared to death but saddling up anyway. .(John Wayne)

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