It's estimated that around 10% of the world's population -- some 650 million people -- are living with a disability. The U.S., in particular, has approximately 3.6 million people over the age of 15 who are wheelchair-bound. While life certainly changes due to such restricted mobility, you can still be self-reliant and independent -- you simply need to stay in shape. Maintaining an active lifestyle is difficult for people with no disabilities, so those in titanium wheelchairs or folding wheelchairs must work even harder to stay healthy. Here are two exercises that can help.

• Cardiovascular: Pushing a wheelchair all day by yourself is exhausting. Pursuing cardiovascular exercises -- which help with heart rate and endurance -- will make those long trips to the grocery store or mall all the more bearable. Rowing machines provide great cardiovascular workouts, strengthening your heart and your upper body in a twofer. If you can find a local gym that offers it, taking up wheelchair sprinting provides a fantastic workout in the same vein. If you're already comfortable using a wheelchair, consider taking up some kind of wheelchair sport, like basketball or badminton; you'll get a great workout and may even make some friends!


• Muscle Strengthening: In addition to building strength so you can more easily push yourself around, strength training is vital to those in wheelchairs due to the likelihood of muscle atrophy; since sitting in a wheelchair never activates or exercises certain muscles, they may waste away. By constantly strengthening the muscles you can still move, you prevent atrophy and injury. Focusing on your back and shoulders is an excellent way to maintain your active lifestyle as they see the most wear and tear from the force of pushing yourself around all day. Look into purchasing resistance bands, or find out if your local gym contains wheelchair-accessible equipment.

It can be exceptionally easy to become lethargic and refuse to build up your physical strength, but the benefits of doing so far outweigh the effort it takes to begin. Starting may be hard, but once you notice the changes, you'll find it difficult to quit. Speak to your doctor today about what activities may be best for your personal health and independence.