Set Weekly Fitness Goals
- Try to get at least 2 hours and 30 minutes (150 minutes) a week of moderate-intensity aerobic physical activity (i.e. brisk walking, wheeling oneself in a wheelchair, etc.) OR at least 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity (i.e. jogging, wheelchair basketball, etc.) or a mix of both moderate and vigorous-intensity aerobic physical activities.
- FYI: 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate intensity activity.
- Engage in muscle strengthening exercise two or more days a week (i.e., working with resistance-band, adapted yoga, etc.)
- Children and adolescents should do at least 1 hour of physical activity each day.
Tips for Getting Fit:
- Talk to your doctor about the appropriate amount and type of physical activity for you.
- Find ways to introduce physical activity into your regular routine.
- Begin your exercise routine slowly, depending on your fitness level. Slowly increase the frequency of your physical activity to avoid injury.
- Avoid inactivity; even some activity is better than none.
Types of Aerobic Activities to Consider:
- Aquatic therapy
- Ballroom dancing
- Brisk walking
- Cross-country and downhill skiing
- Hand-crank bicycling
- Horseback riding
- Nordic Walking
- Seated volleyball
- Swimming laps
- Water aerobics
- Wheeling oneself in wheelchair
- Wheelchair basketball, tennis, football, or softball
Questions to Discuss With Your Physician Before Beginning a Workout Plan:
- How much physical activity are you currently doing each week (how often, how long, and at what intensity level)?
- What types of physical activity do you enjoy?
- How can you add more physical activity to your life?
- What are some programs, places, and spaces where you can be physically active?
- Where can you find social support for physical activity?
- Where can you find fitness and health professionals who can provide physical activity options that match your specific abilities?
The following information has been collected by Living Well With A Disability from various sources to provide individuals who would like to live well with their disability suggestions for obtaining their highest level of physical health and well-being. While we believe this information to be accurate, we make no guarantees. All individuals should consult their personal physician prior to changing their diet or exercise habits, and prior to making any health decisions.
Under no circumstances shall CILCP or its employees be liable for any direct, indirect, incidental, special, punitive, or consequential damages which may result in any way from your use of the information included as part of the Living Well With A Disability website.