Health Tips – Physical Activity

Physical activity can be a part of everyone’s life… regardless of your physical limitations! You don’t have to be an athlete. The key is to keep your body moving! Start out by keeping it simple – do regular stretching exercises… housework… raised-bed gardening… play catch with kids… or swim. Keeping active means you will feel physically, emotionally and socially healthy! Here’s how you can get started:

1. Choose a physical activity that you can enjoy, and that you’ll stick with. This booklet contains a wide range of possibilities.
2. Be sure that the activity is sustained (15 to 20 minutes per session), and regular (at least three times per week).
3. See your doctor before starting any physical activity program.
4. Start slowly, and increase the amount or duration of activity gradually.
5. Join with others (friends, family, co-workers) to get, and give support.
6. Keep a record of your activity (distances, number of times per week, etc.) so you can measure your progress.

Tailor Activities to Fit Your Needs and Abilities!
Just about any form of physical activity, even sports, can be tailored to meet your needs and abilities. Increasing numbers of exercise programs, sports and sporting equipment are being designed or adapted for people with disabilities. More health clubs are becoming accessible, and organizations such as independent living centers can provide information about accessibility and advocacy. But, you don’t have to join a club or buy expensive equipment. There are many activities that you can do on your own, and that are low-cost, if not totally free.

Physical Fitness = Better Health!
Staying fit is especially important for people with disabilities, many of whom live sedentary lifestyles. When you’re physically active, you’re less likely to develop additional health problems, like heart disease, high blood pressure, osteoporosis or arthritis; to gain excess weight; or become depressed. Physical activity can be good for your body:

• It energizes, and increases stamina and strength.
• It enhances mobility.
• It helps prevent pressure sores.
• It may reduce spasticity.
• It may strengthen bones.
• It helps control weight by burning extra calories.
• It improves both appetite and digestion.
• It tones and strengthens muscles.
• It keeps joints, tendons and ligaments flexible for easy, unrestricted movement.
• It improves heart and lung functions.
• It strengthens the heart and improves circulation.
• It improves blood pressure readings and glucose levels.
• It helps balance and agility.

Physical Activity is Also Good for Your Mind:

• It improves self-image and self-confidence.
• It stimulates self-reliance.
• It relaxes, and relieves stress and tension.
• It improves intellectual alertness and concentration skills.
• It fosters an overall feeling of health and well-being.
• It results in a sense of accomplishment, and new skills.
• It increases your chances of meeting new people.

Physical activity can ultimately increase your independence, and give you more energy to enjoy life! It is fun. It can be done almost anywhere, by anyone (alone or in a group), and is not expensive (unless you want it to be).