Fitness

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.

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