Stay Active with a Disability: Quick tips

Regular physical activity provides important health benefits for everyone, including people with disabilities. Getting active can help you:

• Strengthen your heart
• Build strong muscles and bones
• Improve coordination
• Relieve stress, improve your mood, and help you feel better about yourself

Before you begin...

• Talk to your doctor about starting an exercise program. If you are taking medicine, be sure to find out how it will affect your physical activity.
• It’s also a good idea to talk to a trained exercise professional. Find a fitness center near you that is comfortable and accessible. Ask if they have experience working with people with similar disabilities.

Aim for 2 hours and 30 minutes a week of moderate aerobic activity

• This includes walking fast or pushing yourself in a wheelchair, raking leaves, or other activities that make your heart beat faster.
• Start slowly. Be active for at least 10 minutes at a time.

Do strengthening activities 2 days a week

• This includes sit-ups, push-ups, or lifting weights.
• Try working on the muscles that you use less often because of your disability.

Find support and stick with it

• Bring along a friend, especially if you are trying out a new activity.
• If you don’t meet your exercise goal, don’t give up. Start again tomorrow.