3. Physical Activity Guidelines
Because the needs of different disability populations vary, this section will give a general outline including more specific resources for various types of disabilities. Below are the general guidelines, adapted for individuals with disabilities.
2018 physical activity guidelines (reprinted from CDC)
- All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
- Bouts, or episodes, of aerobic activity of any duration may be included in the daily accumulated total volume of physical activity.
- For important health benefits, all adults should do both aerobic and muscle-strengthening physical activities.
For Aerobic Activities:
- At least 2 hours and 30 minutes (150 minutes) a week of moderate-intensity aerobic physical activity (i.e., brisk walking, wheeling oneself in wheelchair) or
- 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity physical activity (i.e., jogging, wheelchair basketball) or
- A mix of both moderate- and vigorous-intensity physical aerobic physical activities each week. A rule of thumb is that 1 minute of vigorous physical activity is about the same as 2 minutes of moderate-intensity activity.
For muscle-strengthening:
- Activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week (i.e., working with resistance bands, adapted yoga) as these activities provide additional health benefits.
When individuals with disabilities do not meet these general guidelines, it is best to engage at a safe and effective level for their present fitness levels. Some recommended options include: aquatic activities such as aerobics, therapy, or lap-swimming; rowing; seated sports such as volleyball; wheelchair sports such as basketball; and hand-crank or traditional cycling. However, there is evidence to suggest that getting any extra physical activity above your regular regimen can provide health benefits, so building upon your current level of physical activity engagement is ideal! This could be done by breaking up sedentary time. For example, incorporate physical activity into sedentary time by taking a walk or roll during study breaks or engaging in quick aerobic sessions or resistance sessions using weights or bands during commercial breaks of your favorite show!
While it is possible to start an exercise regimen independently, discussing any regular physical activity with your physician is recommended. If available, a fitness professional could also be of use to help personalize your exercise regimen.
More specific information regarding specific disability types can be found at the following links:
For sensory impairments:
- https://www.visionaware.org/info/everyday-living/recreation-and-leisure/12
- https://www.medscape.com/viewarticle/719759?src=par_cdc_stm_mscpedt&faf=1
For cognitive, intellectual, or developmental disabilities:
For physical and orthopedic disabilities:
General guidelines and resources: