While a disability can make physical activity a challenge, you can adapt physical activities to meet your needs and gain many important health benefits.
Living with a disability is no easy task, especially when it comes to physical activity. Regular physical activity, however, is important for everyone’s health, including people living with disabilities. But studies show many people with disabilities aren’t getting enough regular activity. While a disability can make physical activity a challenge, you can adapt physical activities to meet your needs and gain many important health benefits.
Learn more about the importance of physical activity, as well as some tips and resources to help you get started.
The Importance of Physical Activity
According to the Centers for Disease Control and Prevention (CDC), more than one in four U.S. adults live with a disability, including serious difficulty walking or climbing stairs, deafness or serious difficulty hearing, blindness or serious difficulty seeing, serious difficulty concentrating or remembering, and difficulty doing errands or daily activities like dressing and bathing.
Adults with disabilities are more likely to have obesity, heart disease, and diabetes than people without disabilities and 16-62% less likely to meet physical activity guidelines. However, studies show that even less than 150 minutes of physical activity can help reduce the impact of these chronic diseases. Physical activity offers several health benefits, including:
- Strengthening your heart (69% improvement)
- Building muscle (59% improvement)
- Brain and mental health (21% improvement), including anxiety or depression symptoms
- Reducing risk for chronic conditions such as obesity, diabetes, and heart disease (39% improvement)
- Maintaining a healthy weight
- Supporting daily living activities and independence
What The Guidelines Say
According to the Physical Activity Guidelines for Americans, adults with and without disabilities should aim for at least 150 minutes of aerobic activity per week–broken down into whatever increments work best for you. In addition, the guidelines suggest incorporating muscle building or strength training at least two days a week. Remember, these are just guidelines, and everyone’s abilities and needs vary. Studies show that any amount of activity can improve your health–even a small amount is better than none.
Here are some activities you may enjoy:
- Dancing
- Cross-country or downhill skiing
- Hand crank bicycling
- Horseback riding
- Rowing
- Seated volleyball
- Aquatic therapy, swimming or water aerobics
- Wheelchair sports and games including basketball, tennis, football, or softball
- Chair boxing
- Lifting weights, using resistance bands, and doing body weight movements
- Yoga or seated yoga
Tips for Getting Started
Everyone’s needs and abilities are different. Look to stay active in a safe, accessible and fun way that’s right for you, not anyone else. Check out some tips and ideas for getting started:
- Consult with your health care provider. Your health care provider can help you develop a personalized plan that ensures your needs are being accommodated. Discuss what amounts and types of activity are best for you. For some, this might mean modifying activities you used to enjoy for 150 minutes a week. For others, it might be trying something totally new for just a few minutes each day.
- Build a support system. Starting a physical activity routine can be daunting. If possible, surround yourself with people who can provide what you need–motivation, encouragement, transportation, and more.
- Start slowly. Create a plan that matches your abilities and current fitness level, as recommended by guidelines from the World Health Organization. Even a few minutes of physical activity has real health benefits, and you can continue building and increasing your time as you go.
- Brainstorm. You may find yourself coming up with things you can’t do or things that prevent you from being more active. Instead, brainstorm your way around this type of thinking. What can you do to eliminate the barriers you face? How can you build more physical activity into your daily life? What spaces and places near you are accessible? As you progress, celebrate small accomplishments and victories, and treat yourself with the kindness you’d give to others.
- Get the support you need. You don’t have to start this journey alone. There are a lot of programs and services designed to help people with disabilities achieve physical health and wellness, including the ones listed below. In addition, you may consider accessing mental health services from the Department of Veterans Affairs (VA). If you’re struggling with a lack of motivation, depression, or anxiety that is preventing you from reaching your goals, reach out for additional support.
Helpful Resources
As a first step, look around your local area. You may find that local gyms or YMCAs near you offer free or discounted memberships to Veterans and may have adaptive equipment or classes. If you don’t find anything local, search through online resources. You can tailor your search to a specific disability. For example, you may find a resource geared toward promoting recreation for those who are blind or low vision or a site dedicated to resources for people living with limb loss.
The resources below are just a few examples of the programs offered to Veterans living with disabilities:
- Wounded Warrior Project (WWP)–The WWP offers several programs and services designed to help Veterans take steps toward a healthier life. The WWP Physical Health & Wellness program offers coaching, nutritional education, fitness and wellness challenges, and more. WWP also offers modified athletic opportunities for Veterans through its Adaptive Sports program.
- Warriors at Ease–Warriors at Ease is dedicated to ensuring every member of the military community can use yoga and meditation to alleviate stress and aid in the rehabilitation of physical and invisible injuries. Find a trained teacher in your local area or take a class online.
- VA Adaptive Sports and Arts–Programs and special events provide Veterans with opportunities for health and healing through adaptive sports and therapeutic art programs. Events include opportunities such as the National Disabled Veterans Winter Sports Clinic, National Disabled Veterans Golf Clinic, National Veterans Summer Sports Clinic and more.
- Move Your Way–Move Your Way is a guide for adults, including those living with a disability, that provides information about the importance of physical activity and an activity planning tool to help you reach your goals. For example, you can set a goal to do 10 minutes of wheelchair walking or 15 minutes of yoga.
- The National Center on Health, Physical Activity, and Disability (NCHPAD)–NCHPAD focuses on improving the health, wellness and quality of life of people with disabilities. Search several resources, including a YouTube channel with guided workouts and adaptive cooking demos, as well as their evidence-based programs designed for adults with mobility limitations and more.