A Way to Become Healthy

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.


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