Adaptive and Inclusive Home Workouts Guide

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Given the severity of COVID-19, people with Spinal Cord Injuries and Disabilities are some of the most at risk populations. While staying home, practicing social distancing and good hygiene are of upmost importance it is also imperative that we stay active through exercise options at home. Exercise can help boost immunity and keep us in good physical and mental health!

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.

We have identified the following adaptive/inclusive fitness, dance and yoga resources available online that you can access to help you stay active and healthy at home!

Our Virtual Classes

Sitness! SCI Exercise Class: Sitness Live Group Exercise: Join us every Tuesday at 2 PM EDT for Sitness class, led by world class trainer Alex Bunt. Created by the Spinal Cord Injury Transitions Group of Mount Sinai and powered by Social Creatures and Mount Sinai Performance 360, Sitness is a fully seated workout that requires no equipment to get your heart pumping and muscles burning. Register for this event at the link below or join us on Zoom using meeting ID #994 2451 7273. Sitness Classes are now also on Thursday! Every first Thursday of the month join us Sitness Boxing from 1-2 PM ET.

**Please note: our Sitness sessions are recorded and archived on our YouTube Channel (subscribe below). If you do not wish to be recorded, simply turn off your camera during class. REGISTER HERE

SCI Meditation Group: Our virtual SCI well-being group  from 12 – 1 pm on Zoom. Topics will include yoga, meditation, mindfulness and other practices that help with stress and anxiety.

Virtual Zumba: Virtual Zumba Zoom led by Recreational Therapy! Every other Thursday from 2:30pm-3:30pm. All abilities welcome and the motivation to move through seated fitness is encouraged. 

Adaptive Boxing Class: Every Friday from 2:30 PM – 3:30 PM. This will challenge you mentally and physically. You will learn the skill, build your strength and belong to a community. This isn’t your ordinary and average workout but the great thing is YOU TAKE YOUR OWN PACE!

Adaptive/Inclusive Home Workouts

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.

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.

The Axis Project: The Axis Project is hosting free weekly workout classes and activities on their Facebook Live page.

NCHPAD Inclusive Home WorkoutsThe National Center on Health, Physical Activity and disability has curated a YouTube free playlist of the top exercises for all abilities to choose.

AdaptatHomeDisabled Sports USA has numerous free live and recorded adaptive exercise and fitness classes you can participate.

Active Homes: Strength-Training Guide For People with SCI: This guide is designed as a resource manual for individuals with a spinal cord injury who want to try to meet the strength training recommendations as outlined in the Physical Activity Guidelines for Adults with SCI.

Model Systems Knowledge Translation -Spinal Cord Injury: Exercise and Fitness after Spinal Cord Injury (SCI) consists of a suite of resources to help people understand the importance of exercise and remaining fit after SCI.

Champion’s Rx ProgramCalling 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.

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. Due to the COVID-19 crisis, ADAPT is offering on a donation basis.
Adapt to PerformFree wheelchair fitness YouTube channel with a myriad of quality home workout videos, most of which can performed with minimal, or sometimes no specialized equipment. 

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.

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.

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.

Adaptive Adventures Virtual Programs: Adaptive Adventures offers both informative and interactive webinars via Zoom Platform. Activities include things such as yoga (no equipment or experience necessary) and cycling; and you can also learn about the benefits of different sports.

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.

Adaptive Workout Videos for Paraplegic Spinal Cord Injury: YouTube Playlist of adaptive workout videos for paras by Team USA Para-powerlifting teammate Garrison Redd.

World of SCI: Every Wednesday WSCI will post an Adaptive CF Training for quadriplegics and paraplegics. They explain the execution of each movement and adaptations for all injury levels, equipment needed and the safety set-up. Follow them and stay active!

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.

Spinal Cord Injury University: SCI-U offers free online courses including one on physical activity so you can improve your fitness, health and quality of life. 

Physical Activity Alliance At Home ResourcesThe 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.

Hot Wheelz Fitness: New 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! Subscribe to follow specific channels, instructors and MORE! You can also stream our videos directly from our NEW Roku App.

Kakana: A streaming fitness platform that is for individuals with and without disabilities

NYC Parks Virtual Adaptive Fitness Series: Sit Fitness Join NYC Parks on Monday mornings for a virtual adaptive fitness class! Classes will be 30 minutes long and all exercises can be done without equipment (feel free to use common objects around the house such as cans, water bottles, etc.) and from a chair. All levels are welcome.

Adaptive/Inclusive Dance

Wheelchair Dance Organization: WDO are offering FREE Livestream Virtual Classes for all abilities. Visit their website to register.

Infinite Flow Dance: America’s 1st wheelchair dance company that includes dancers with and without disabilities is now offering Free IG live classes M-F at 11pm PST.

Axis Dance Company: Axis Dance Company is offering physically integrated dance classes online for you to participate in at home via Zoom.

Dance for All Bodies: They are offering free online inclusive dance classes via Zoom.

Chair Dancing Fitness: Presents a five day Seated Quarantine Workout Plan alongside other free virtual adaptive classes throughout the week.

Wheelchair Zumba: Katie Griffin, a licensed Zumba instructor , teaches wheelchair Zumba! All classes are held virtually on Zoom. Questions or to sign up:

Choreographed Dance with Chelsea Hill: These short videos teach a choreographed seated dance routine to popular music. Fun to follow along and learn.

Adaptive/Inclusive Yoga

Inclusive Yoga: A pdf guide for Individuals with spinal cord injuries.

Inclusive Yoga: A Practice for Individuals with a Spinal Cord Injury: This 35 minute yoga video is a first-of-its-kind practice for individuals with a disability.

The Impossible Dream Catamaran: With their partners, Dharma Yoga Studio, The Woody Foundation and Shake-A-Leg Miami, they are offering virtual Chair Yoga classes weekly on Mondays and Thursdays at 2:15 pm. live streaming on Facebook.

Adaptive Yoga with WheelPower: Nina the Yoga Instructor demonstrates effective and safe adaptive chair yoga poses in this 1 hr. class. Free to stream.

Adaptive Yoga – Full Class: Stream 1hr adaptive yoga class with renowned adaptive yoga instructor Matthew Sanford on YouTube.

Yoga for Paralysis: YogaAnytime features over 2,600 videos to help you move, heal, connect, begin, and/or teach yoga. They offer an 8 episode online streaming adaptive yoga options from wheelchair instructor Quinn Brett. Targeted to those with more mobility (manual chair user/paraplegics). They are currently offering a 15-day free trial membership.

Adaptive Yoga for Veterans: adaptive 39 minute adaptive Yoga for Veterans series on YouTube.

Seated Tai Chi Exercises: A 36 minute Tai Chi tutorial you can do sitting or standing.

Mindfulness Meditation: Christopher and Dana Reeve Foundation mindfulness techniques class.

 Other Helpful Resources

7 Budget-Friendly Products for a High-Performance Home Gym: New Mobility provides you with budget friendly equipment so that you can work out in the comforts of your own home.

12 Household Items to Use Instead of Dumbbells: Helpful article on what household items can be used in replacement for dumbbells.

Here’s How to Stay Active While Practicing Social Distancing: Shepherd Center fitness expert discusses how to stay active during the COVID-19 pandemic if you use a wheelchair or have special needs.

The Benefits of Meditation for Individuals with a Spinal Cord or Brain Injury: Craig Hospital guide on Meditation for SCI

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*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.