How to Be Independent As a Wheelchair User

Adapting Your Lifestyle

Take a wheelchair skills class. Individuals in wheelchairs may feel limited by things such as moving while holding things. Many places offer wheelchair skills classes to increase your feeling of independence and inspire you to rethink what your future holds. These classes cover the basics including pushing forwards and backwards, but they also address more complex moves like pushing with 1 hand, going up and down ramps and even stairs, and navigating curbs. Ask your doctor, physical therapist, or other wheelchair users if they know of any wheelchair skills classes in your area. Look for online programs to teach you wheelchair skills. Organizations such as the University of Washington or the United Spinal Association offer online wheelchair skills training. Make sure that you have a physical therapist or trained spotter on hand to prevent falls.

Pursue your interests. Participating in activities you enjoy can get you outside of your home and help you be more independent. It can also keep you physically and emotionally engaged, which promotes your health and well-being. Participate in group activities such as book clubs or sports-focused groups. Consider getting together with other wheelchair users for things like a stroll around your local area every morning.

Maintain a positive outlook. You might feel like you can do less in a wheelchair. But this isn’t the case: you can do as much as someone who isn’t in a wheelchair, from participating in races to cooking meals and even skydiving. Keeping your outlook positive and expectations for yourself high can help boost your confidence. It can also show others how capable you are, which will keep them from expecting less from you. Take time to explore all of the things you can do with a wheelchair, including things that wheelchair users may not be able to do. For example, you can try things such as skydiving, parasailing, waterskiing, basketball, hunting, kayaking, rock climbing, golf, skiing, and bowling. Doing these types of activities can boost your mood—and your confidence. Recognize that you can also do things such as preparing a big meal for your family, attend concerts, and even go on a vacation. Talking with a peer support group of other wheelchair users can help you adjust to being in a wheelchair and figure out ways to stay positive.

Overcome fear and concerns. Being in a wheelchair is a big adjustment for any person. It might cause you fear, anxiety, and concern about how to navigate the world. Acknowledging your fears and concerns can help you overcome them and embrace life and the world around you. Remember that there are few limitations in a wheelchair when you put your mind to something. In fact, new technologies are allowing wheelchair users to push the boundaries of perceived limitations. Seek out encouragement from friends, family members, and other wheelchair users. These people can boost your confidence and help you tackle anything that you put your mind to. Meet with a therapist who specializes in working with wheelchair users. This person can give you techniques to overcome your fear, concern, and anxiety. For example, the therapist may suggest scripting, which is visualizing how something will play out and then following through on that scenario in real life.

Accept help when you need it. In some cases, you may actually need help with something. There is nothing wrong with asking or accepting help when it’s necessary. This doesn’t mean that you are any less dependent, but understand your boundaries. This can also help others know when you may need a little assistance. Recognize that many people might want to or offer help. Decline the person or people politely and with a smile. For example, say, “Thank you so much for your kind offer, but I think I’ve got this.” Reach out for assistance to loved ones if you need it. You can say, “Hi Allie, I’m sorry to bother you, but my transportation service just called to cancel. Would you be able to run me to the store or pick up a few things for me. I am running low on food and some other necessities.”

Make your home more maneuverable. One of the easiest ways to be more independent is by removing obstacles that may make it more difficult to move throughout your home. This could mean installing ramps and rails, removing thresholds, to storing items at an easily accessible height. In many cases, you can subsidize modifications to make your home more maneuverable. Check your flooring to see if you can easily move on it. It may be difficult to navigate with thick carpeting or area rugs. Look for any obstacles that might get in your way. This can be tables, chairs, or even the corners of items in your home. Keep your basic necessities within arm’s reach. This includes toiletries and medications as well as food and kitchen items. Add ramps and grab bars where you might need them, such as in the bathroom and at entryways to your home. Consider working with an ergonomics specialist or occupational therapist to find the adaptations that may work best for you.

Get support for modifying your home. Once you have an idea of what home modifications you may need, you may start to worry about the cost. It can be expensive to modify your home to be more independent. This shouldn’t be of significant concern because there are many programs available to subsidize the costs of making necessary modifications. Consult the service offered by the National Resource Center on Supportive Housing and Home Modification for information on home modification in your area at http://gero.usc.edu/nrcshhm/directory. Speak to your insurance company about what modifications it will cover. Contact local, state, and federal programs designed to provide financial assistance to people who need to make home modifications. Consider moving to a Center for Independent Living (CIL), which is a consumer‑controlled, community‑based, cross‑disability, nonresidential private nonprofit agency designed and operated by individuals with disabilities within a local community. A CIL also offers a wide array of independent living services. Find and get contact information for your local CIL at http://www.ilru.org/projects/cil-net/cil-center-and-association-directory.

Getting out and about with Your Wheelchair

Investigate adaptive driving. There are many options for drivers with disabilities, including those individuals who use a wheelchair. Consult a specialist in converting wheelchair-accessible vehicles about your needs and wishes. Driving can greatly increase your independence and may help you have a more active lifestyle. Consult with your doctor or other medical professionals about any specific modifications you need or they might suggest for you. You can use this information when seeking a dealer who can make modifications to your car. Follow up with local car dealers to see if they are able to modify your car for adaptive driving. You can also easily find local partners of the Adaptive Driving Alliance (ADA), which is a nationwide group of vehicle modification dealers who offer transportation solutions. Find ADA’s website at http://www.adamobility.com/consumers. Let the dealer know about your needs and wishes. Ask your dealer about financing options, including Veterans assistance programs, Medicare, Medicaid, Vocational Rehabilitation, and manufacturer rebate programs.

Find a transportation service. Many localities offer transportation for individuals who use wheelchairs. Using public transportation and/ or transport services can offer you the chance to get out of the house to do activities such as shopping, exercising, or maintaining an active social life. Call your local public transportation system or ask your medical professionals for information on what services are available to you. Contact the National Aging and Disability Transport Center (NADTC) for assistance in local public transportation or transportation services in your local area. Call 1.866.983.3222 and press 3 to speak to a Locator Transportation Specialist. Ask the specialist to put you on the list to receive the NADTC’s monthly email alerts about the latest technology trends in transportation for persons with disabilities. You can also contact your state’s 2-1-1 information line for information on local accessible transportation.

Stick to places with wheelchair access. In the United States and many other countries, there is legislation that ensures equal opportunity to individuals with disabilities in employment, state and local government services, public accommodations, commercial facilities, and transportation. Many places are marked with the international access symbol, which is a blue square with a person in a wheelchair in white. Look for these signs to locate access features such as ramps, automatic door openers, or elevators. Figure out options of places you plan to go. Call ahead and ask if they are wheelchair accessible. If they are not, then choose a location that is so that you don’t have to rely on help. Upload an app to find wheelchair accessible places if you have a smartphone. Apps such as Wheelmap, Wheely, Urban Spoon, and It’s Accessible can all help you locate offices, restaurants, and other places that are wheelchair accessible. Ask businesses or organization to consider following local, state, and national regulation on accessibility for wheelchair users and others with disabilities.

Travel on vacation with confidence. Being in a wheelchair doesn’t mean you just need to stay in your local area or places that you can drive. Decide on a place you’d like to go and consult a travel agent who specializes in disabled travel or has experience working with wheelchair uses. Consider booking a vacation package designed for persons in wheelchairs. Book your travel as far in advance as you can. This can not only ensure that you have accessible amenities, but minimizes the risk of potentially uncomfortable situations during your trip. Book transportation over the phone or in person. Ask to speak to a supervisor or person who specializes in travel for those with disabilities to help ensure that your needs are met. Book travel with major companies throughout your trip. These are more likely to offer accessible amenities and services. Consult with other friends who are in wheelchairs about travel. You can also consult organizations such as Mobility International, which have tips on how to prepare for your trip.

Maintaining Your Health and Wellbeing

Do physical activity most days. Working out gives most people improved stamina and muscle tone, which can also improve your ability to be independent. Many exercise programs can be adapted for seated users. Alternatively, you may seek out exercise opportunities geared specifically toward people with disabilities, such as videos, classes or sports events. Aim for some type of physical activity 5-6 days a week. Remember that activity can also energize you and improve any feelings of isolation you may feel. Consult your doctor or physical therapist about how much physical activity you can do every week. For example, you might aim for ½ hour every day. You can break the time up into manageable pieces, such as 3-10 minute workouts. Remember to start slowly and gradually increase your activity level as you are able. Choose activities that challenge your body and that you enjoy without pain. It may take a little trial and error to find what works and what you like. Consider activities such as wheelchair basketball, using a hand-bike, bowling, playing tennis or badminton. If you’re more adventurous, you can also try out skiing, surfing, rock climbing, and scuba diving.

Make modifications as necessary. Most activities can be modified to accommodate your needs. Consult with a fitness professional for modifications you can make to activities you enjoy. For example, you could try swimming with a floatation belt or resistance bands to build arm strength. Make sure to listen to your body and stop if you have any pain. It’s normal to have some discomfort if you exercise, but if it turns into pain, stop what you’re doing.

Give yourself a chance to rest. Every individual needs at least 1 full day of rest each week. Because you’re getting more activity as a wheelchair user, you may want to give yourself 2 full days. Getting enough rest can help your body build muscle and recover. Get 7-9 hours of sleep every night. A 20-30 minute nap can refresh you if you get tired during the day.

Eat nutrient-rich meals. Eating healthy foods is important for the health and wellbeing of any person. This is especially important for wheelchair users. Getting a variety of whole, nutrient-rich foods can help you maintain and even boost your health. Select foods from the five food groups of fruits, vegetables, grains, proteins, and dairy. Vary your choices at every meal to get as many nutrients as possible.

Stay hydrated. Drinking enough water throughout the day is important to maintaining your health. It can also keep you from feeling lethargic and getting headaches. Drink approximately 3 liters every day. Have more if you are active. Stay away from sugary beverages like soda, juice cocktails, specialty coffees, and alcohol. Go for low-sugar choices such as tea, plain coffee, or sparkling water. Keep in mind that eating fruits and vegetables also increases hydration since these foods are made mostly of water.