When we eat well, it's undeniable that we feel both physical and emotional benefits from what we consume. However, for wheelchair users, burning off that extra slice of cake can pose more of a challenge. Balancing the demands of daily life with maintaining good health might seem overwhelming, but managing your diet effectively offers a range of benefits, from strengthening your body to improving digestion. If you're looking for a bit of extra motivation to enhance your well-being, here are some tailored tips for wheelchair users.
Managing Your Diet: A Foundation for Health
There's wisdom in the old saying, "You are what you eat." Yet, with an abundance of conflicting dietary advice and a new fad emerging every week, it's easy to lose sight of the fact that a diet isn’t about cutting out entire food groups or subsisting solely on celery. Rather, the term 'diet' simply refers to the foods we habitually consume. Adjusting our diet should be viewed as a long-term goal that introduces balance—a mix of both indulgent and healthy choices.
Tip:Â Keep a food diary for a week to identify habits that could be improved. For example, try switching all your beverages to water, or replace sugary snacks with a fresh fruit salad.
Finding Exercises That Work for You
Alongside a balanced diet, regular and effective physical activity is essential for regulating your body's internal systems. Modern life, whether due to injury, illness, or a busy job, often leads to extended periods of inactivity. This sedentary lifestyle can contribute to a variety of health issues. While it might be easier for some to manage their weight through activities like jogging, finding appropriate exercises as a wheelchair user may require more creativity. The first step to a healthier lifestyle is to examine what you eat and ensure your mental health is aligned with your physical well-being.
Tip:Â Incorporate weight training into your weekly routine to build strength and improve your overall fitness.
Balancing Mental and Physical Health
It’s often said that the stomach is like a second brain. New research indicates that our diet can directly impact our mood, appetite, and health. For instance, when we experience stress or strong emotions, it can affect our appetite, causing us to eat more or less than usual. The gut, which houses over 100 million cells, can influence our emotional state, making it clear that what we eat is just as important as our level of physical activity.
Physical appearance is frequently prioritised over mental health, with many people resorting to extreme measures to lose weight or get fit quickly. However, cutting calories drastically or engaging in excessive exercise isn't the path to true health, especially when it compromises emotional well-being.
Tip:Â Ensure your diet includes sufficient vitamins, minerals, and fibre. Incorporate a variety of fruits, vegetables, lean proteins, and healthy fats to keep your body and mind in harmony.
Practical Dietary and Exercise Tips For Wheelchair Users
Achieving balance in your diet and exercise routine is crucial. An ideal day might start with a 45-minute workout focused on weight training and core strength, followed by a nutritious breakfast. Throughout the day, stick to small, balanced meals and snacks rich in protein and fibre. Hydration is equally important—aim to drink at least 1.5 litres of water daily.
Here are some additional healthy tips:
Set Small Goals:Â Start your week by setting small intentions, such as a leisurely roll outdoors to get some fresh air.
Morning Routine:Â Try completing your physiotherapy exercises first thing in the morning, potentially freeing up time to do more later in the day.
Boost Your Veggie Intake:Â Add an extra vegetable to each meal, including breakfast.
Core Workouts:Â Introduce a 10-minute core workout before your morning cup of tea.
Enjoy Outdoor Meals: Even 15 minutes outside can refresh your mind—try having breakfast outdoors.
Strength Training:Â Incorporate weight training into your daily routine to build muscle and improve strength.
Partnering with Your Carer
It’s beneficial to discuss your health goals with your carer. Their support can make a significant difference in achieving your targets. If they assist with your shopping or cooking, letting them know what you’re aiming for can help you maintain control over your diet. Additionally, they may offer valuable suggestions on how to incorporate more outdoor activities and exercise into your daily routine. The more active you are, the better you'll feel.
If you're looking for further support in maintaining a healthy lifestyle, contact us today to discuss how our tailored care plans can help you achieve your goals. Together, we can create a plan that works for you.
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