Being Active In the New Year. The New Year is here. That time of year when we start fresh, often making New Year’s resolutions. These goals often include eating better, being more patient, and, of course, getting fit!
According to the Physical Activity Guidelines for Americans, 2nd edition, American adults with disabilities, who are able, should complete at least 150 minutes of moderate-intensity aerobic physical activity a week. In addition, they should also incorporate exercises to strengthen their muscles two or more days a week.
Despite these recommendations, only 45.2% of adults with mobility disability share they partake in aerobic activity.
Being active is shown to have many health benefits. Regular physical activity can lower the risk of certain diseases like hypertension and type 2 diabetes. It can also reduce anxiety and the risk of depression while improving cognition and quality of life. In addition, working out around others has social benefits! Going to the gym can create opportunities to meet new people while taking a walk with a friend allows you to build on an already existing relationship.
There are many different types of exercises you can complete. For the most effective results, it is best to incorporate activities that include: aerobic activity, strength training, and balance training. Some examples include:
Aerobic: Walking and Swimming
Strength Training: Using Resistance Bands and Lifting Weights
Balance: Tai Chi and Yoga
Before starting any routine, talk with your physician. Together, work on a plan that meets your needs and aspirations. Make it a goal to do something every day, big or small. A little bit of activity is better than no activity at all.
Here’s to an active new year. Here’s to a stronger, healthier, and fitter YOU!
Visit National Center on Health, Physical Activity, and Disability’s (NCHPAD) YouTube channel for videos on exercise, nutrition, mindfulness, and more!
US Department of Health and Human Services. “Physical Activity Guidelines for Americans, 2nd edition.” US Department of Health and Human Services, 2018, https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf. Accessed December 21, 2021.
Hollis, NaTasha, et al. “Physical activity types among US adults with mobility disability, Behavioral Risk Factor Surveillance System, 2017.” Disability and Health Journal, vol. 13, issue 3, July 2020, 100888. ScienceDirect https://www.sciencedirect.com/science/article/abs/pii/S1936657420300030?via%3Dihub. Accessed December 21, 2021.
Robinson, Lawrence and Segal, Ph.D. Jeanne. “How to Exercise with Limited Mobility.” Help Guide, 2020, https://www.helpguide.org/articles/healthy-living/chair-exercises-and-limited-mobility-fitness.htm. Accessed December 21, 2021.
CDC. Physical Activity for People with Disability. https://www.cdc.gov/ncbddd/disabilityandhealth/features/physical-activity-for-all.html. Accessed December 21, 2021.