Exercising several days a week is recommended for good health, and that's no different for people with disabilities. In fact, it may be even more important for those with disabilities, who have a "thinner margin of health," according to the National Center on Physical Activity and Disability, or NCPAD. Exercise combined with stress management, good nutrition and social support are critical components of a good health plan if you have a disability.
Basics
Many people, including health-care providers, may confuse having a disability with being ill and not realize that people with disabilities can exercise, NCPAD points out. A good exercise program will contain three types of exercise: cardiovascular activity for fitness and heart health, strength training for strength and endurance, and flexibility training for healthy joints and range of motion.
Recommendations
NCPAD recommends following the most recent Physical Activity Guide for Americans, which was published in 2008 by the U.S. Department of Health and Human Services. Before beginning a program, visit with your doctor and obtain advice and adaptations for your situation and medications. In general, children ages 6 to 17 should get one hour of exercise a day and adults should get 2 1/2 hours a week; this can be modified if needed to take your disability into account.
Programs
Most programs can be adapted to your particular needs, according to the Disaboom web site, and a variety of programs are tailored to specific conditions. A basic exercise program would begin with five minutes of a light activity warm-up, such as slow walking or cycling, followed by your chosen fitness activity for cardiovascular, strength and flexibility training, and finishing with five additional minutes of light activity cool-down with some flexibility exercises, according to NCPAD.
Considerations
NCPAD recommends building fitness by gradually increasing frequency and duration of workouts. Begin by exercising 20 minutes at a time three days a week, and progressing up to 60 minutes seven days a week. These can be accomplished in several shorter sessions, such as 10 minutes at a time, or in one longer session. For intensity, aim to be able to continue carrying on a conversation during your workout.
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