There are several ways to increase you health by diet and exercise no matter what condition you are in which you find your self (with the exception of paralysis, of course.)
Aging with strength, assuring good oxygen flow and a strong heart, and of course, doing as much exercise as is necessary, are all sure ways to increase your overall quality (not to mention the length) of your life. When you are “stuck” in a wheelchair but you still have some mobility in your arms and legs, you can begin at whatever pace you desire... but there are exercises out there for you. Even if you are bed-ridden, you can still try to keep your muscles from atrophy if you do exercises that your doctor approves and considers safe for your condition.

The great thing about exercise is that it is something that your muscles will remember and therefore, it becomes easier and easier for you. Some people begin at a difficulty level that is just too hard for him or her. This is when it is easy to tell your self that it is too hard. To tell your self that you might as well give up before you hurt yourself. However, some people do the best thing someone can do in his or her situation. The individual must start small and develop the strength to work harder, more difficult exercises in the future. When there is pain, stop. Without question, if you feel like you are over-exerting your self, and especially if your muscles shake – do not continue! You can always wait until tomorrow and try to push your self further, harder, gaining flexibility and strength.

An exceptionally important thing to remember about strengthening the muscles you do have is that you can become more able to prevent accidents and injuries. In other words, you can support your self with the muscles you do use and strengthen to compensate for the muscles you can not use. This will increase your mobility and help you avoid injury due to muscle weakness. It is said that when people grow older, even without a disability, it is important to focus on the muscles that will help maintain balance.

For example: an older woman (or a man) who is susceptible to weakened bone density and will be more likely to break a bone (usually a hip-bone) if (he or) she takes a fall will be less likely to hurt themselves if they have strong muscles to help them keep their balance. For an older man or woman, practicing the “tree position” which is a very popular Yoga pose, is extremely beneficial. The “tree” is a standing position or posture that increases balance through the torso, and also on each leg – which helps especially if someone looses his or her footing. In the “tree” position, you lengthen through the body, push down into the floor with your standing leg and place the other leg against your ankle, knee, or inner thigh (however it feels most comfortable) and hold the position. Basically what you are doing is practicing standing on one leg. You can keep your arm to the side to help with balance, or you can raise them up into the “prayer position” above your head and lengthen through your body. There are many muscle groups engaged in this exercise – which should (as always) be repeated on either side of the body. You will increase strength in your core as well as in your leg muscles – and you will develop excellent balance.

Nonetheless, there are people who are much more disabled than this. But did you know that strengthening whatever muscle groups you can, in addition to all the other benefits, will help you with your balance no matter what your circumstances are? Many people without the use of his or her legs will exercise his or her arms – the strength you can potentially develop in your arms can help you in a surprising capacity. Say you fall out of your wheelchair for some reason, or out of your bed perhaps: with muscle strength in your upper body you can help yourself get back into bed, your chair, into the bath, onto the toilet etcetera. However, if your muscles are too weak you will require assistance. So it is always a great idea to find some kind of exercise or physical therapy treatment, no matter how unhelpful you may believe it will be. Many people have realized not only that they have fallen under this misconception – but also that they will feel so much better when they do, at last make the effort for a better life.

Leg lifts are also possible when you are in a wheelchair. Lift the foot to straighten the leg for a few repetitions on each side and then lift the knee as high as you can for a few repetitions on each side. Increase the number of repetitions as your legs begin to get stronger and stronger. In addition, you can add lifting and lengthening as part of the same exercise, lift your knee as high as you can, extend the leg forward, straightening the knee, and lower. You may want to try moving up to leg pulses – basically lifting the leg as much as you can and then pulsing it upward before you rest, and of course, always repeat on the opposite side.

There are many ways even for someone who is bedridden to do some physical activity to avoid muscle atrophy, bedsores and other complications. When someone exercises on a regular basis – no matter how little, they are steadily improving their physical abilities, their overall health, and their overall quality of life. More mobility means more freedom. If you are disabled, find out what you can do about your life under your particular circumstances – how exercise and diet may be able to help you.

Doing as much as you can is another example of how to improve your mobility. Instead of asking your caregiver to get something for you, if you are able, try to go and get it your self. Simple tasks that you are able to perform are essential for you to try and do to help you maintain muscle strength. If you know you are unable – or if you are not certain – please do not try to do anything that may endanger you. If you know you need help ask for it. Nonetheless, the more you are able to control certain muscle groups of your body the more that these muscle groups can compensate for the lack of mobility elsewhere in your body.

Overstraining is a concern – but so is general weakness or muscle atrophy. So be sure to do what a doctor or other professional who you trust recommends. Be sure you feel comfortable with the suggested plan of action – and then take the leap. Take charge of your life and overall well-being in ways you didn’t think you ever could. You will be glad you did.