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Physical activity can help women with physical disabilities gain independence, strengthen underused muscle groups, and improve overall health. If you have a physical disability, there are many options for adding physical activity in your daily life. The key is not to focus on what you can’t do, but what you can do.
(*Check with your doctor before starting a new physical activity).
My goal: ________________________________________________________________________
(e.g., Do a physical activity 3 days a week.)
Tips to Help Reach My Goal
- Try a hand cycle if you are unable to ride a bicycle because of limited movement in your legs. Hand cycles allow you to sit closer to the ground and use your arms to work a hand crank in the same way bicyclists use their legs on pedals.
- Use weighted wrist cuffs to strengthen the muscles in your arms.
- Go on walks with a family member or friend if you have limited vision. Hold the guide’s hand or elbow, or use a short rope or shoe lace that you both hold.
- Swimming and chair exercises are good ways to get aerobic activity.
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Getting Started
“Playing soccer with my children is one of my favorite things to do on the weekends. Because I use a wheelchair, I hold the ball in my lap and use my arms a lot to pass the ball back and forth. My doctor told me it was important to stretch my arms before playing so I warm up my muscles and prevent them from getting hurt. Here’s one stretch I do.
Reach out so both arms are in front of you, with your palms facing down. Slowly bend both wrists up so that your fingers point to the sky, and hold for 5 seconds. Then bend your wrists down so your fingers point to the floor, and hold again. Do this 10-12 times.”
—Denise, Clarksville, Tennessee
For more information, visit www.hrsa.gov/womenshealth.
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