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Fitness

Excercise

Find movement you enjoy! Exercise is not a chore! Listen to your body! Consistency is key, exercise will get easier! Don’t forget to take a rest day!

50 reasons to exercise

  1. Elevates your mood
  2. Improves ability to learn
  3. Helps build self esteem
  4. Keeps your brain in shape
  5. Keeps your body fit
  6. Promotes mental health
  7. Improves your immune system
  8. Vastly reduces stress
  9. Supports feeling happier
  10. Known to have anti-ageing effects
  11. Enhances skin tone and color
  12. Encourages better sleeping patterns
  13. Can help prevent strokes
  14. Boosts joint function
  15. Increases muscle strength
  16. Relieves anxiety
  17. Improves memory
  18. Helps control addictions
  19. Enhances productivity
  20. Amplifies creative thinking
  21. Raises body image
  22. Gives you more confidence
  23. Encourages focus in life
  24. Stimulates healthy eating habits
  25. Increases longevity
  26. Increases bone strength and density
  27. Supports heart health and strength
  28. Encourages improved posture
  29. Helps prevent colds
  30. Stimulates appetite
  31. Improves good cholesterol levels
  32. Reduces risk of (some) cancers
  33. Reduces high blood pressures
  34. Reduces risk of diabetes
  35. Helps fight dementia
  36. Helps ease back pain
  37. Decreases risk of osteoporosis
  38. Lowers feelings of depression
  39. Hinders muscle loss
  40. Improves energy and endurance
  41. Improves sports performance
  42. Improves pain resistance
  43. Increases balances and coordination
  44. Increases oxygen supply to brain cells
  45. Increases concentration
  46. Assists with self control
  47. Lowers fatigue
  48. Improves sex drive and satisfaction
  49. Causes life to be more exciting
  50. Upgrades quality of life

A little bit of activity is better than nothing! Try to start with 5-10 minute sessions and slowly increase your time to 15-30 minutes. No need to suffer to get results! You may breathe a little heavier, but shouldn’t be out of breath. No gym required, just creativity! Try picking fruit, boogie to some music, take a hike, or stretch when watching TV.

Feeling exhausted → just a 5 minute walk can boost your energy!

Feeling pain → talk to your doctor about a safe way to exercise!

Exercising 15 minutes a day takes just 1% of your day and has many hidden benefits:
Exercise re-energizes you, for a more sustainable lifestyle. If you exercise regularly, you are likely to get a better nights sleep. Exercise can help boost self-confidence.

Increasing physical activities among adults with disabilities

Doctors and health practitioners alike can use the following steps to recommend aerobic exercises targeted to match each person’s specific abilities and needs and connect them to resources to allow them to be more physically active

1: Know the Physical Activities Guidelines.

Review each persons chart before each visit. Physical activity guidelines can be found at www.health.gov/paguidelines/guidelines

By reviewing the charts of each person you are encouraging to engage in additional physical activity, you are better equipped to match them with exercise goals that match their abilities. Explain that all adults can benefit from at least 2 1/2 hours of moderate-intensity physical activity.

2: Ask About Physical Activity

Remember to look beyond the disability and put the person first. Use terms such as “person with a disability” rather than “disabled” or “handicapped person.” Engage with them. Ask how much physical activity they are doing a week, what types of physical activity they enjoy, and how they can add more physical activity into their lives.

3: Discuss Barriers to Physical Activity

Find out what physical and emotional barriers each person has and help them to discover a physical activity routine that works with their needs.

4: Recommend Physical Activity Options

Describe potential physical activities based on patients abilities. Some options include brisk walking, swimming laps, wheeling oneself in wheelchair, water aerobics, using a hand crank bicycle, wheelchair sports such as wheelchair basketball, tennis, football, or softball, and much more. Remember, the activities you recommend should be tailored to the individual needs of the patient and their abilities.

5: Refer Patient to Resources and Programs

Refer patient to resources and programs to help them begin or maintain their physical activity. Remember to use the “teach back” method to make sure the patient understand what you are recommending, and check in with them often to find out what their activity levels are with each visit.

For more resources, visit www.cdc.gov/disabilities/PA or www.cdc.gov/vitalsigns

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