Maintaining cardiovascular fitness is essential for overall health, but it’s a common misconception that cardio requires high-impact activities like running or jumping. For individuals with limited mobility or those who use a wheelchair, there are numerous low-impact cardio options that can still help boost heart health, improve stamina, and enhance mood.
At CORE, you’ll find a wide range of adaptive cardio equipment designed to support diverse fitness needs. Whether you’re looking for accessible options or specialized equipment, CORE has everything you need. With a Fit & Wellness Membership, you’ll gain access to our strength and cardio classes led by a coach, as well as open gym access to adaptive cardio machines like the Concept II Rower and Ski-Erg, which are perfect for getting your heart rate up! Whether you’re participating in our FIT class or exploring other adaptive fitness machines, CORE is the perfect place to reach your cardiac and wellness goals.
Why Cardiovascular Exercise Matters
Cardio exercises are designed to elevate your heart rate, improve blood circulation, and strengthen your heart and lungs. Regular cardio can help with:
- Weight management: Cardiovascular exercises burn calories, aiding in weight control.
- Improved heart health: Strengthening the heart lowers blood pressure and reduces the risk of heart disease.
- Increased energy: Consistent cardio can improve stamina, making day-to-day activities easier.
- Better mental health: Exercise releases endorphins, which are known to improve mood and reduce anxiety.
Even with limited mobility, it’s possible to enjoy these benefits by incorporating tailored cardio routines into your life.
Top Cardio Exercises for People with Limited Mobility or in a Wheelchair
- Seated Aerobics Seated aerobics offers a great way to increase your heart rate without putting stress on your joints. You can perform these exercises while seated in a chair or wheelchair. This routine includes a combination of arm raises, leg lifts (if possible), and torso twists. By using light hand weights or resistance bands, you can increase the intensity and further challenge your muscles. If you are unsure if you would like this, come try a CORE FIT class on Monday, Wednesday, or Fridays at 11 am for NO COST!
- Wheelchair Pushes One of the simplest forms of cardio for wheelchair users is self-propelling your wheelchair. By pushing yourself around in your chair at a faster pace for extended periods, you can elevate your heart rate effectively. Consider doing interval training: alternating between faster and slower pushes can add variety to your routine.
- Seated Boxing Seated boxing can be a fun and highly effective cardio workout. With boxing gloves or even just your fists, throw punches in the air or towards a target in front of you. This exercise works the arms, shoulders, and core muscles, while also boosting heart rate. You can perform seated boxing at your own pace, making it a versatile workout option.
- Handcycling Handcycles or arm bikes are specially designed for people who use wheelchairs or have limited lower-body mobility. Handcycling involves using your arms to pedal, offering a fantastic upper-body workout that also raises your heart rate. Many gyms have arm bikes available, or you can purchase a handcycle to use at home.
- Resistance Band Workouts Using resistance bands is an excellent way to add resistance to your movements, increasing the intensity of your workout. You can perform exercises such as seated rows, chest presses, and tricep extensions while seated. Not only does this improve strength, but it also provides cardiovascular benefits when performed in higher repetitions.
- Rowing Rowing is an excellent low-impact cardio option that engages the entire upper body. Whether you’re using a traditional rowing machine or a specialized adaptive rower, rowing offers a full-body workout for your arms, shoulders, back, and core. It’s a highly effective way to elevate your heart rate while building upper-body strength. You can adjust the resistance level based on your fitness level, and even those with limited lower-body mobility can participate fully in this exercise. We have options for full body rowing, rowing from a seated/wheelchair position, as well as an adaptive rowing seat!
- Swimming or Water Aerobics For those with access to a pool, swimming or water aerobics is an excellent low-impact cardio option. Water’s buoyancy reduces pressure on joints, making it easier to move. CORE is also home to the Swim-Ex Triton Pool with underwater treadmill and resistance jets. Our aqua program has numerous options to help you get back in the water. The benefits are endless and Florida is a state surrounded by water, after all!
- Tips for Getting Started with Low-Impact Cardio
- To learn more, trial a FIT class on Monday, Wednesday or Fridays at 11 am at no cost or stop by CORE for a tour Monday through Friday, 9am – 5pm.