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Walking Poles for the Active Wheelchair Pusher
Pushing my chair for exercise has never been an appealing option for me
in these last 15+ years of living with a SCI. I am an active WC user. I
play tennis, kayak, and swim, walk the dogs, XC-ski, water ski, hand-cycle,
stretch, strengthen and look for opportunities to get my endorphin lift.
Recently I tried a pair of Exerstrider® adjustable length walking poles.
Now this may sound a little weird for someone who does not walk for exercise
given my above list of regular activities but it’s true, walking
poles can be adapted for use by WC users.
As an avid XC-Skier, I often wondered how I could do some off-snow training,
as the snow is a 90-minute drive to the mountains. The ways that stand-up
XC-skiers train off snow is by way of “poling”, usually on
skates, to get the same upper and lower body experience of skiing. Once
again, walking poles have come to assist me with that training. It’s
easy, it’s fun and now I can use my WC for exercise but not have
to use the same old muscles and repetitive motion that pushing a WC demands.
Exerstrider® walking poles were originally designed by fitness innovator
and RECTECH/RERC advisory panel member Tom Rutlin to bring about the involvement
of large core strength and other upper body muscles while walking, but
he says that the same type of upper body muscle involvement can occur when
poles are used by WC users. To get an idea just what happens with important
upper body muscles, try a very simple demonstration. Sit facing a desk
or table and extend one or both arms out as though you are offering them
for a friendly handshake. Make a fist, with the thumbs up, and place the
fist(s) on the surface of the desk or table. Now, push down on the surface
and note how your abdominals, lats, pectorals and spinal erectors as well
as muscles in your shoulders and arms contract. Significant contractions
of all these and other upper body muscles occur repeatedly when force is
applied to the poles to propel both walkers and WC users. Use of walking
poles offers WC users a unique opportunity to condition many large upper
body muscles that simply don’t get involved when the WC is propelled
in the regular way. Activating a significantly greater amount of large
upper body muscle mass in what can be a great combined aerobic and muscle
conditioning workout may prove to be an important new tool for many WC
users seeking an effective way to burn significant calories and build cardiovascular
fitness.
I adjusted my Exerstrider® walking poles so that they allowed my arms
to fully extend just below the level of my shoulders. This height allowed
for a strong push back and yet did not put excess strain on my elbow or
shoulder joints. On my first go-around of a 2.5 mile loop of a pedestrian
and bike roadway of Washington Park in Denver, I felt exhilarated by the
use of my upper trunk and back, going fast and feeling a form of exercise
that was using many more muscles. I completed the course in just over 30
minutes. My heart rate was elevated; a slight sweat glistened on my brow
and a big smile was on my face. I felt great! I knew that this was an exercise
option that was portable, convenient and much less expensive than anything
other piece of equipment I currently utilize.
A few tips for the WC user of walking poles:
- Make sure WC tires are fully
inflated to ensure less drag. Slick, high-pressure tires would probably
be ideal.
- Check caster bearings and be sure they are lubed and running smoothly.
I clean mine often as hair and dirt can accumulate and cause slow rolling.
- Secure your legs to the WC frame. I use a wide strap over the top
of my knees to keep me in contact with the WC. Its’ similar in
other chair sports such as rugby and tennis to be in oneness with one’s
wheelchair creates efficient use of energy and power.
- Keep to smooth pathways. Watch out for cracks and other uneven surfaces
as your front casters may get caught.
- Flat, rolling surfaces lend to a fast, smooth workout. The walking
poles work well for uphill pushing and even seemed easier than regular
pushing. I prefer flatter, rolling for a more sustained workout and cardiovascular
response versus the big uphill grunt workout.
- Use the poles for forward power, turning and stopping. The handles
can be useful for stopping by rubbing on the push rim of the wheelchair.
However, a full stop, especially on a steep downhill, may require that
poles be put in the lap and full hand control be used on the push rim.
- Have fun! It’s a great upper body exercise that is portable,
easy and beneficial to the WC user who wants variety in exercise options.
So now I have an exercise option that is inexpensive, portable and easy
on my body and fun. I can train for XC-skiing any time of year and get
a great cardiovascular workout at the same time. Happy poling!!
— Terry Chase, ND, RN
T-12 Para
Patient & Family Education Program Coordinator
Craig Hospital, Englewood, CO
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