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Physical Activity

Home > Illnesses and Disabilities Home > Staying Healthy > Physical Activity

Being physically active is an important part of a healthy lifestyle for all women, including women with disabilities. If you have a disability, getting regular physical activity can help you stay independent by preventing illnesses such as heart disease that can make it more difficult to take care of yourself. Being physically active also can help you to tone the muscles you use less often because of your disability. For instance, if you're in a wheelchair, you probably have strong arms from pushing yourself around. But it's also important to exercise your other muscles, including your leg muscles. Being active also can improve your mood and help you feel better about yourself.

To be healthy, all adults should be physically active for at least 30 minutes a day on 5 or more days each week. If you have not been active for a long time, you may need to start slowly and then work your way up as you become more fit. For instance, if you do not feel up to being active for 30 minutes, try being active for 10 minutes. Then increase your activity time by 5 minutes each week until you reach 30 minutes a day.

The first step is to see your doctor. She or he can help you develop a physical activity plan that's right for you.

Here are some more tips for getting physically fit:

• If you do not have 30 minutes in one stretch to set aside for physical activities, try being active in three 10-minute periods throughout the day.
• Contact your local parks department and find out if they offer recreation programs for people with disabilities. You can also ask if the parks have special accommodations for people with disabilities. For instance, do they have hiking trails that are paved so that people in wheelchairs can use them?
• Set physical activity goals that you can reach.
• Track what you do.
• Reward yourself when you meet your goals.
• Seek support from your friends and family members. Ask them to join you in your activities.
• Don't give up. If you miss a day, don't quit. Just start again.

Additional Resources

Publications

1.   Staying Active and Eating Healthy - This special section of our web site provides information on staying active and eating healthy. It also contains information about healthy dieting, healthy recipes, and vitamins and supplements.

   http://www.womenshealth.gov/FitnessNutrition/

2.   2008 Physical Activity Guidelines for Americans - The Office of Disease Prevention and Health Promotion provide Americans with the 2008 Physical Activity Guidelines for everyone to use to get healthy and stay healthy. The publication also discusses the recommended amount of physical activity that adults and children should do weekly and how this will benefit their health.

   http://www.health.gov/paguidelines/faqs.aspx

3.   My Bright Future: Physical Activity and Healthy Eating for Adult Women - This booklet will help you learn more about the importance of physical activity and healthy eating in your daily life. It will also help you talk with your health care provider about these topics and set healthy goals. Included are personalized tip sheets that can help you meet your nutritional goals.

   http://www.hrsa.gov/WomensHealth/mybrightfutureadult/menu.html

4.   Physical Activity for Women with Disabilities - It is important for women with disabilities to be physically active, and this publication provides information from the CDC about why it’s important. It also provides some statistics.

   http://www.cdc.gov/ncbddd/women/physical.htm

5.   Exercise for People with Disabilities: Getting Started on Your Fitness Planned (Copyright © RTCIL) - This publication describes the importance of being physically active for people with disabilities and strategies to be more physically active.

   http://www.rtcil.org/products/RTCIL%20publications/Health%20Issues/Exercise%20for%20People%20with%20Disabil...

6. Exercise/Fitness: Exercise Guidelines for People with Disabilities (Copyright © NCPAD) - This publication provides some general exercise guidelines for people with disabilities.

   http://www.ncpad.org/exercise/fact_sheet.php?sheet=15

7. A Health Handbook for Women with Disabilities (Copyright © Hesperian Foundation) - This book is written for women with disabilities around the world. It contains chapters about understanding and taking care of your body, growing older with a disability, abuse, violence, self-defense, and much more.

   http://www.hesperian.org/publications_download_wwd.php

8.   Recreation: A Great Way to be Active (Copyright © NCODH) - This publications provides ideas about other ways to be active than just going to the gym and lifting weights. It talks about gardening, walking the dog, flying a kite, and other ways to have fun and stay active.

   http://www.fpg.unc.edu/~ncodh/pdfs/recbeactive.pdf

Organizations

1.   Division of Nutrition and Physical Activity, NCCDPHP, CDC
2.   President's Council on Physical Fitness and Sports, OPHS, OS, HHS
3. Disabled Sports USA
4. Dwarf Athletic Association of America
5. National Center on Physical Activity and Disability
6. Special Olympics

= Indicates Federal Resources

Content last updated May 15, 2008.