SCI Adaptive and Inclusive Workout Guide

Our team at The Spinal Cord Injury Research Center have created a comprehensive guide of adaptive & inclusive fitness, dance and yoga resources that people with SCI can access to stay active and healthy!

Not Sure where to begin? A good place would be to follow the Physical Activity Guidelines for Adults with Spinal Cord Injury They are as follows:

  • For fitness and muscle strength benefits, adults with SCI should engage in:
    • At least 20 minutes of moderate to vigorous intensity aerobic exercise 2 times per week
    • 3 sets of strength exercises for each major functioning muscle group, at a moderate to vigorous intensity, 2 times per week.
  • For cardio health benefits, adults with SCI are suggested to engage in
    • At least 30 minutes of moderate to vigorous aerobic exercise 3 times per week

This guideline by the University of British Columbia has been developed by an international group of SCI scientists, people living with SCI, clinicians, and representatives from SCI organizations. For more information on these guidelines visit HERE.

Mount Sinai Virtual Programs

  • SitGrit! Fitness Class: Join us every Tuesdays 2-3pm and Thursdays 12-1pm for SitGrit classes. Created by the Spinal Cord Injury Transitions Group of Mount Sinai and powered by Social Creatures, SitGrit is a free, fully seated, home-based aerobic and strength training workout for the upper body. Classes are held fully remotely on Zoom, and led by high-performance and Olympic fitness trainers. SitGrit is open to everyone. No workout equipment is needed to participate. The classes are open for all ages, fitness levels, and mobility levels. Classes include full upper body workouts, boxing, dance, yoga, and more! For more information on SitGrit Fitness visit their website: HERE
  • SCI Mediation Group: Join us Mondays from 12:00 – 1:00 PM on Zoom for our Well-being Meditation Group. In the SCI Meditation Group, we use guided meditation to help patients develop a sense of mental and physical balance, build a foundation to nurture and grow.
  • Adaptive Boxing Class: Join us every Every Friday from 2:30 PM – 3:30 PM for our adaptive boxing zoom class. All abilities welcome. Little to no additional equipment necessary. Can be done in the comfort of your own home.

Adaptive Sports & Recreation

If you have an SCI, adaptive sports and recreation may be key to your lifelong wellness. Adaptive sports and recreation are good for your health. Without such activity, you may be at higher risk for physical and mental health problems, such as obesity, heart disease, and depression.

  • Mount Sinai SCI Life Challenge Program: Stay active throughout the year, join our Life Challenge Program! The Life Challenge Program enables individuals with SCI opportunities to participate in activities that may seem impossible because of their disability. An SCI outreach coordinator organizes and supervises all activities, which vary from “simple and safe” local outings (e.g., attending a movie and going to a Broadway show) to out-of-town, “high-activity” day-long trips (e.g., horseback riding or kayaking), and from learning new leisure skills (such as swimming and scuba diving) to “on-the-edge” adventure trips (e.g., whitewater rafting, glider plane rides, skydiving, and snow skiing).
  • View our complete list of SCI Sports, Active Living, & Recreation resources

Exercise and Nutrition

  • Mount Sinai SCI Nutrition Guide: Our team at The Spinal Cord Injury Research Center have created a comprehensive guide of Nutrition resources for guidance and advice on how to best manage your nutrition and health after SCI.

Infographics

  • The Miami Project’s At Home Fitness Guide: Developed by the Miami Project for those who want to incorporate different exercise protocols developed to optimize health in people with spinal cord injury. The training program consists of a mix of cardio and weightlifting exercises, utilizing resistance bands system and/or dumbbells. It includes a section that enables people to track their progress as they work toward their fitness goals.
  • Active Homes: Strength-Training Guide For People with Paraplegia: This guide is designed as a resource manual for individuals with a paraplegia who want to try to meet the strength training recommendations as outlined in the Physical Activity Guidelines for Adults with SCI.
  • Active Homes: Strength-Training Guide For People with Tetraplegia: This guide is designed as a resource manual for individuals with a Tetraplegia who want to try to meet the strength training recommendations as outlined in the Physical Activity Guidelines for Adults with SCI.
  • Strength-Training Guide For People with Paraplegia: This guide is now designed as a resource manual for individuals with a paraplegic spinal cord injury who want to try to meet the strength training recommendations as outlined in the Physical Activity Guidelines for Adults with SCI.
  • Strength-Training Guide For People with Tetraplegia: This guide is now designed as a resource manual for individuals with a tetraplegia spinal cord injury who want to try to meet the strength training recommendations as outlined in the Physical Activity Guidelines for Adults with SCI.
  • Exercises At Home Packet: Department of Rehabilitation Medicine at the University of Washington put together this wonderful packet of exercises that most can perform from a sitting position at home or a gym.
  • MSKTC Exercise after Spinal Cord Injury: People with SCI are more likely than the general population to have health problems related to not being active. Regular exercise can help to reduce the risk of health problems after SCI.
  • MSKTC Adaptive Sports and Recreation: If you have an SCI, adaptive sports and recreation may be key to your lifelong wellness. These activities may also help you to engage with your community.
  • Physical Activity Alliance At Home Resources: The Physical Activity Alliance has compiled this list (still growing) of free resources that make it possible for people of all ages to be active at home.

Videos

  • Exercise and Fitness After Spinal Cord Injury: This 19-minute video features individuals with SCI who share their fitness routines and explain how exercise has improved their quality of life. The video also includes expert input from health care professionals at the University of Pittsburgh Model Center on Spinal Cord Injury, who provide clinical insights on the importance of fitness and physical health after SCI.
  • Shepherd Center Workout Routine for People with Spinal Cord Injury: Shepherd Center YouTube playlist for upper extremity exercises for people with SCI (both assisted and resistive)
  • Reeve Health Minute: Christopher & Dana Reeve Foundation YouTube playlist videos on exercises and other healthy living tips.
  • Adapt to Perform: Free wheelchair fitness YouTube channel with a myriad of quality home workout videos, most of which can performed with minimal, or sometimes no specialized equipment.
  • Seated Upper Body Exercise: 45 minute seated workout Developed by a team which included Adaptive Sports and Recreation Specialist (Gina Biter-Mundt) and Kaiser Foundation Rehabilitation Center Vallejo (KFRC) physical therapists in consultation with rehabilitation doctors.
  • Adaptive Workout Videos for Paraplegic Spinal Cord Injury: YouTube Playlist of adaptive workout videos for paras by Team USA Para-powerlifting teammate Garrison Redd.
  • Axis For All: Axis Dance Company is offering Online Movement videos for disabled and non-disabled folks of all backgrounds and experiences.

Local Resources

  • The Axis Project: The Axis Project is a multidisciplinary center committed to providing high quality services for those with physical disabilities. This unique center empowers people with physical disabilities to pursue a healthy, active lifestyle. The center is completely wheelchair accessible and includes all accessible workout equipment. The Axis Project offers programs, activities, and classes specifically designed for people with physical disabilities. They have are located in NYC. Visit their Facebook page for latest information.
  • Montefiore Adaptive Sports: The Adaptive Sports program currently hosts monthly events. They welcome all members from the community to come participate in their events including adaptive tennis, pickleball, basketball, boxing, and more!! Visit their IG page for latest information.
  • Adaptive Cycling Program: Achilles International is proud to partner with the Citi Bike® team in expanding our Adaptive Cycling Program in New York City. We offer free, weekly adaptive cycling sessions for people with disabilities, especially first time riders in parks in Manhattan, Brooklyn, the Bronx and Queens. Together, we are advancing access to recreational opportunities for those who may be experiencing an economic hardship, but wish to give adaptive cycling a try.
  • Burk Rehab Adaptive Sports: Live a happier and healthier lifestyle by participating in recreation therapy or adaptive sports at Burke Rehabilitation. Whether you are in the hospital at Burke or living at home with a physical or cognitive limitation, opportunities to take part in leisure time activities and sports are available through Burke therapeutic recreation staff and partners in the communities we serve.

Adaptive/Inclusive Online Workouts

  • Move United OnDemand: Move United OnDemand provides a high-quality, engaging fitness platform adapted for different abilities and body types. Through highly trained instructors and workouts that are fun, dynamic and engaging, athletes will disabilities can enjoy the benefits of healthy, physical activity at home and other places where you train.
  • Move United Adapt At Home:  Check out the Move United calendar compiled with hundreds of free live and on-demand #AdaptAtHome exercise and fitness classes.
  • Borp Online Fitness: BORP offers a variety of different free online fitness options for people with disabilities to help them stay active and healthy. They are offering online virtual workouts classes via Zoom. Visit their FACEBOOK page for more information.
  • NCHPAD Inclusive Home Workouts: The National Center on Health, Physical Activity and disability has curated a YouTube free playlist of the top exercises for all abilities to choose.
  • Champion’s Rx Program: Calling all athletes with a disability! This is a FREE, high-intensity daily workout program designed to challenge all ability levels.
  • National Center on Health, Physical Activity and Disability: NCHPAD’ also offers a FREE14 Week Program, personalized, web-based physical activity and nutrition program for individuals with disabilities and chronic health conditions.
  • Disability Partnerships: A community-based 501c3 nonprofit whose work is based on a partnership model. They collaborate with partners in multiple sectors (nonprofit, government, and private) to develop programs and activities in the focus areas of affordable accessible housing, health and wellness, education and economic empowerment. They offer weekly online adaptive fitness and dance classes.
  • Zuk Fitness: Zuk Fitness is on a mission to help all wheelchair users and people with mobility impairments live healthier and more fulfilling lives. They are active supporters of positivity, independence, healthy lifestyle choices, and the concept that we are all stronger together. Zuk Fitness believes that with the right resources and mindset, we can still live beautiful, enriched lives with Zero limitations and Unity through Kinesthetics (Zūk).
  • ADAPT Advanced SitStrong Program: Adapt is about to kick off a four-week elite-level series of live, online fitness classes. The SitStrong program runs three days a week and can be completed without any equipment.
  • The Adapt Movement: The Adapt Movement are offering a 30-day workout challenge and many other free online zoom inclusive classes. Checkout their calendar for list of events.
  • Hot Wheelz Fitness: Online adaptive virtual gym. Watch and follow along with fitness instructors from around the globe as we bring adaptive workouts and group classes directly to you!

Adaptive/Inclusive Dance

Adaptive/Inclusive Yoga

Resources

Other Helpful Articles

If you would like your resource link featured on our website please fill out this FORM

Disclaimer:
*We strongly recommend that you consult with your physician before beginning any exercise program.
**Linking to publications, materials or websites of other organizations or entities does not constitute endorsement by Mount Sinai of such publications, materials or websites. Mount Sinai provides these references and links because they may be of value to persons interested in SCI.