Online Interactive Health Programs

NCHPAD’s 14 –Week Program

A free, personalized, web-based physical activity and nutrition programfor people with mobility limitations, chronic health conditions and physical disabilities.The goal is to help you get moving and make healthy nutrition choices.

The program designs a personal exercise plan for just for you, to best suit your needs. Each week the exercises change to effectively build you strength and endurance. Also included are nutrition tips, recipes, tracking ability with reminders, and access to coaches.

Activity Planner

Ready to get more active this week? Make a plan to stay on track. Set your own weekly goals, choose the activities you want to do, and get personalized tips to help you stay motivated. When you’re done, print your plan or share it with friends and family.


Wheelchair Calorimeter

This app uses the GPS location services on your iPhone to help you determine how many Calories you burn while exercising in a manual wheelchair. It is designed for outdoor exercise.

Map my Walk

MapMyWalk uses GPS technology to provide walkers the ability to map, record and share workouts. Set goals and track your progress with detailed performance charts and online training tools. Find popular walking trails near you with a searchable database of over 70 million local routes. Users can also Import workouts from 400+ compatible devices, including Garmin, Polar, Jawbone and Fitbit.


Creates circuit training workouts that don't require any equipment. Just choose your workout type (strength training, cardio, yoga, stretching or custom) and duration (5 to 60 minutes) and Sworkit guides you through the exercises with proper timing, rests, and transitions. You can even create personalized workouts to meet your needs.

Books, DVDs, and Online Videos:

Book:  Zero Assistance Resistance Training: 100% wheelchair-based workout program

This 12-week fitness program works your whole upper body and cardiovascular system using dumbbells, plates, adjustable cable racks and resistance bands –in your chair, independently. The ZART program • boosts your independence and fitness • raises your metabolism to promote fat loss • improves your cardiovascular health • increases you hand speed (ideal for wheelchair sports) • boosts your body’s ability to adapt and repair itself plus avoid injury • offers nutrition and supplement advice.

DVD:  Beyond Disability: A Yoga Practice with Matthew Sanford

Made possible in part by the Christopher and Dana Reeve Foundation, this 50-minute DVD allows persons of all abilities to achieve the proven benefits of yoga at home, while seated. Author and recognized health innovator Matthew Sanford takes you through a complete adaptive yoga class. Matthew guides you through each section in an easy to follow manner while students with spinal cord injuries demonstrate.

Book:  Accessible Yoga: Poses and Practices for Every Body

Yoga practice has so much to offer us physically, emotionally, mentally, and spiritually. But many of us feel discouraged to practice because we see young, slim, flexible, well, and able-bodied people dominating yoga spaces. Yet, yoga is truly a practice for all--conferring enormous benefits to our overall well-being as our bodies change, age, and navigate varioushealth challenges.Accessible Yogaoffers a simple, clear, and wonderfully adaptable practice for all people regardless of ability, health, and body type. Heyman has spent over twenty years sharing yoga with people of all abilities and backgrounds, and in this book, he shares his knowledge by breaking down complex yoga poses, breathing practices, meditation techniques, and yoga teachings into clearly understandable and practical tools we can use every day, regardless of our limitations or challenges.

DVD:  Chair Aerobics for Everyone: Wheelchair Workout

Wheelchair Workout, from the Chair Aerobics For Everyone series is a fun, easy, motivational workout for all ages. This video is designed for people in wheelchairs that would like to incorporate exercise into their daily routine. You will learn to combine basic stretching with an upper body toning work out to increase strength, flexibility, and muscle-tone. Doing these exercises regularly will help increase mobility and self-esteem while helping to control weight and aiding in digestion. Stretching and toning with wheelchair exercises will also help alleviate the shoulder; neck and back strain that wheelchair user's often experience.

DVD:  Wheel-Fit Level 1 -NTSC -High energy seated aerobics

This unique workout presented by renowned disability instructor Kris Saunders-Stowe provides two levels of energetic seated aerobic workout (beginner and progressive), a dumbbell workout and finishes with a flexibility section. Wheel-Fit is designed to be demanding but fun, working on upper body mobility, flexibility, posture, and strength whilst putting the body through a good cardiovascular workout. It is also suitable for able bodied clients who want a different type of workout or who wish to improve their upper body fitness. The moves are fully explained to give you a complete understanding before beginning. You can easily manage the level of intensity of the workout by varying the range of each move performed, allowing you to remain fully in control. As you progress you can increase the range for a harder workout.

YouTube Video: Disability Gym Workout

An instruction video to show those with a disability how they can exercise in a regular gym. Rob is a wheelchair user with a spinal cord injury. He shows you which equipment you can use and demonstrates how to perform a variety of exercises using free weights, weight machines, cable and pulley machine and the TRX system. Rob uses Active Hands gripping aids to help him access some of the equipment as he has hand weakness due to his injury. These gripping aids not only give you access to the equipment but give you a firm, safe grip.

You TubeVideo: 20-Minute Resistance Band Workout

This is another great workout that you can do at your desk -with only a chair and a resistance band.

You Tube Video: Get Moving at Home

Get moving from wherever you are with this 25-minute seated workout.This video will guide you through several strength and cardio activities to increase your heart rate and help you meet your physical activity goals.

You Tube Video: Exercising at Home: Strength and Cardio (Standing Workout)

Get moving from wherever you are with this 25 minute standing workout.This video will guide you through several strength and cardio activities to increase your heart rate and help you meet your physical activity goals.

Online Peer Support Networks

YOOCAN  The global collaborative community for and by people with disabilities. Sharing experiences and knowledge, so no one feels alone.Get exercise and wellness tips from other people with disabilities. Shop for assistive technology devices.

SPINALpedia is a social mentoring network and video archive that allows the spinal cord injury community to motivate each other with the knowledge and triumphs gained from our individual experiences.

The WNY Youth Resources website offers a safe space for young people of Erie County to access peer support, share information, and find resources. Western NY Independent Living is proud to offer this space with the support of the Erie County Department of Mental Health.

Acknowledgment: The project described was supported by Funding Opportunity Number CMS 1G1CMS331402 from the U.S. Department of Health & Human Services, Centers for Medicare & Medicaid Services.

Disclaimer: The contents provided are solely the responsibility of the authors and do not necessarily represent the official views of HHS or any of its agencies

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