Regular physical activity provides important health benefits for everyone, including people with disabilities. Getting active can help you:

  • Strengthen your heart
  • Build strong muscles and bones
  • Improve coordination
  • Relieve stress, improve your mood, and help you feel better about yourself

Before you begin…

  • Talk to your doctor about starting an exercise program. If you are taking medicine, be sure to find out how it will affect your physical activity.
  • It’s also a good idea to talk to a trained exercise professional. Find a fitness center near you that is comfortable and accessible. Ask if they have experience working with people with similar disabilities.

Aim for 2 hours and 30 minutes a week of moderate aerobic activity.

  • This includes walking fast or pushing yourself in a wheelchair, raking leaves, or other activities that make your heart beat faster.
  • Start slowly. Be active for at least 10 minutes at a time.

Do strengthening activities 2 days a week.

  • This includes sit-ups, push-ups, or lifting weights.
  • Try working on the muscles that you use less often because of your disability.

Find support and stick with it.

  • Bring along a friend, especially if you are trying out a new activity.
  • If you don’t meet your exercise goal, don’t give up. Start again tomorrow.

For more information on physical activity and disabilities, visit: