Walter Goncalves was active before sustaining a T-10 spinal cord injury six years ago. Now 28, he is determined, post-injury, to stay active for several reasons-- to control his weight, to build stamina, and to keep his shoulders healthy—all of which contribute to making activities of daily living, such as transferring to and from his wheelchair, easier.
Today, Walter can often be found on the basketball court or at home lifting weights so that each week he is making progress toward his goals. He spends 30-45 minutes 2 to 3 times weekly shooting hoops, and uses his bench and dumbbells for a complete upper body workout 5 times weekly for about an hour each time.
Walter feels that he is constantly “rebuilding his body.” The combination of aerobic and strengthening activity helps him to lift his wheelchair in and out of his car easily, and to be active without being fatigued. He says that “cardio” or aerobic activity keeps his body from “breaking down.” He credits his fitness routine with being able to keep up with and “chase his little boy around”. By staying active and “not eating crazy”, Walter has also been able to maintain a healthy weight.
Walter has found a program in his area that helps people with disabilities try out new activities and sports. He has tried kayaking and sailing, and he looks forward to checking out fencing in the future. Although Walter tried and likes hand cycling, he does not have enough space to store a cycle in his apartment, so he does not regularly do this activity.
For advice to other wheelchair users wanting to become more active, Walter recommends setting small goals and achieving them, as a way to tackle the bigger ones. He advises others to avoid putting activities off and to take just one day at a time, as he does. He is a firm believer in trying out new activities.
With his dedication to staying healthy and with so many options for enjoyable physical activity, Walter Goncalves is likely to maintain his endurance and strength for years, even after his little boy grows up.