3 replies to this topic

[Dean1978]

I was wondering if there is anything i can take to help my arms and sholders last. I've been in a chair for 15 yrs and want to keep them in good shape. I wheel a mile a day and do a cardio workout with weights is there anything i can do to help them more. I take fish oil and that is it

[nomis]

That's a considerable daily routine that should keep you fit. Personally, I think there's nothing better than a well balanced diet that minimises processed foods but includes plenty of fresh fruit and vegetables.

Don't eat more than you need. Extra weight means extra stress on joints.

To protect your joints long-term, I'd strongly suggest you perfect a smooth, relaxed wheeling style. Don't get aggressive. It might look manly but it's the fastest way to cripple your joints.

Like you, I take fish oil, too.

I'm now in my 60s and find I benefit from rest days. I wheel a couple of kilometres every second day and throw in a longer one once a week. Sometimes, my body needs a rest day to catch up. Mind you, I'll probably spend that day meandering around the garden doing chores.

Edited by nomis, 23 December 2011 - 12:03 PM.

[isobar]

Do rotator cuff exercises and try some type of protein supplement since you do exercise to replenish your muscles. Eat as healthy as you can and keep hydrated.

[A trophy guy]

Both of the previous suggestions are very good. There really is nothing you can take aside from a well rounded diet high in protein, along with your omega supp. You say you do a "cardio" workout with weights in addition to wheeling a mile a day? Weight workouts are typically anaerobic and not a strong cardio workout (unless you are doing high-rep, fast-paced workouts that mimic aerobic exercise).

Start out every workout and wheel/run with some rotator-cuff exercises. This will really pay off in the long run. Also, pay attention to your body and your shoulder when you are doing your workout with the weights; some exercises can really put strain and bad positioning angles on the shoulders and rotator cuffs. If it feels off, back off and don't do it. Certain chest and shoulder exercises are typical offenders here.

Also, finding a location with an arm-bike (UBE) would be very beneficial. Instead of wheeling a mile a day in your chair, doing your cardio on an arm-bike would take alot of that wear and tear that comes with operating a wheelchair away from your shoulders; and you'd still be getting all the benefits of the exercise. Hey, you might find that you can do a lot more cardio this way and not mess up your shoulders. If anything, this smooth, non-impactful motion helps strengthen all the "assistor" muscles in the shoulders and upper back; making it less likely for future injury. I ride a UBE every single day. And I love it.