Moving is for Everyone
 Sometimes people with physical
limitations exercise less but according to the National Center
on Physical Activity and Disability, "Exercise is for EVERYBODY".
Physical activity is key to maintaining and improving your health.
Ask your doctor for guidelines. Take inventory of your strengths and
where you need to improve. Pick your style, make a plan and stick
with it.
Arthritis: Try walking. Slowly
increase the time you walk until you can do 30 or more minutes at a
time. Consider mall walking because the temperature is controlled
and the walking surface is smooth. Try exercise programs adapted for
those with arthritis. Check with your local senior center or the
Arthritis Foundation for programs in your area. Consider water
exercise programs for people with arthritis. Warm water helps to
make the movement easier on the joints.
Asthma: If exercise triggers your
asthma be sure to use your inhaler as your doctor advises. Water
sports and sports that require only short bursts of energy are good
choices, for example swimming, walking or slow biking. If cold air
triggers your asthma, try an indoor activity.
Diabetes: Always measure your blood
sugar before exercising. If it is low, have a snack. Always carry
food with you when you exercise. Talk to your health care provider
about the exercise plan that is best for you.
Do you go to physical therapy?
Count your time toward the fitness challenge. If you have a
maintenance program, continue doing the exercises. Be sure to check
with your physical therapist if it has been a while since you did
your maintenance program.
Wheelchair user? The type of
exercise you can do depends on the amount of mobility you have. Ask
your local gym or fitness center if they have accessible facilities
for you. Look into swimming opportunities. Most public pools have a
lift to get you into the water easily. Wheelchair sports may also
interest you, such as bowling, basketball or dancing. The National Center on Physical Activity and Disability has additional physical activity information. Click here.
Now you are ready
to join the Fitness Challenge!
Safety First
Here are some things to think about before beginning
or increasing your physical activity.
-
Wear the right clothing. For example, wear properly
fitted walking shoes and bright clothing if you are walking. Dress
for the weather. Wear a hat and gloves when the temperature drops.
-
Wear any protective gear that is needed for your
sport. For example, wear a helmet if you are riding a bike or knee
pads, elbow pads and a helmet if you are in-line skating. Some
active sports may require a mouth guard or other special equipment.
Consult your coach or a fitness expert if you have questions.
-
Always carry identification if you are away from
home. Slip a piece of paper with your name, address and phone number
in your pocket in case of an accident. Consider taking your cell
phone with you. Let someone know where you will be.
-
Be aware of your surroundings. Always walk in
well-lit areas. Consider walking, jogging or skating with a
friend or family member.
-
If you wear earphones, keep the music turned down so
that you can hear traffic and others around you. Stop at street
corners and look both ways when crossing. Use the sidewalk instead
of the street whenever you can.
-
Be sure to take water with you if you will be out
for 30 minutes or more.
-
Stretch before and after exercising to reduce muscle
pain and injuries.
-
Set realistic goals. If you have a medical
condition, check with your health care provider or physical therapist
for their recommendations before starting a new program.
-
Stop the activity and get medical help at once if
you have chest pain, feel faint or light-headed or have trouble
breathing.
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