Managing your weight

Keeping to a healthy weight can be a challenge if you have restricted mobility, but is important for your long-term health and independence. Eating a good diet, low in sugar, salt and saturated fat, and rich in vegetables, fruit, whole grains and beans, can reduce the chances of developing diabetes and high blood pressure, and make it easier to keep your appetite (and weight) under control.

Try to maintain a healthy weight. If you have short stature or curvature of your spine, you can use your arm span measurement instead of height for working out your BMI.

If you have reduced muscle bulk because of your spina bifida, you will need substantially fewer calories as muscles use calories even at rest. Some people who are wheelchair users may need half the calories of the average person even at the same activity level. People who have mobility issues will also need fewer calories.

A small plate may help you eat less. Eat plenty of vegetables, frozen is fine. Your meat or fish portion should only be the size of a pack of cards. Don’t keep a stock of high fat or sugary foods at home; if you really want something, go out and buy just one. Cut out sugar where you can, including fruit juices from concentrate.

If other people prepare your meals, let them know how you’d like your food cooked, for example, if you want it grilled rather than fried. Cook in batches and freeze portions of food; this is better for you than ready meals.

 

Exercise is important

If you build up muscle this may help with your weight. Seek advice from fitness trainers especially those who work with people with mobility issues so that you are protecting your bones and joints.

Exercise every day if you can. Try to find a gym with wheelchair-friendly training and equipment. You can buy DVDs for exercises you can do sitting down from online shops like Amazon, so you can exercise at home.

Read more on our Sport and Exercise page.