Use this list of traditional nad alternative exercises and plans to choose the types that will work best for you to help you achieve the benefits of living an active, healthy life.
Indoor Home Activities
- NCHPAD Exercise Videos
- Play some video games that make you move
- Wii Fit
- Xbox Kinect Fitness
- Dancing to music in the house
- Jogging in place while you listen to music or watch TV
Community Activities
- Park activities
- Group fitness classes
- Recreational sports team
Fitness/Recreation Center Activities
- Swimming program
- Strength training
- Dance class
- Martial arts class
- Group fitness classes
Exercise Alternatives
Look at this list with your coach and pick your favorites.
You should try to exercise moderately every day. Moderate exercise is anything that requires about as much energy as walking two miles in 30 minutes.
Instead of walking, you could:
- Walk up stairs for 15 minutes
- Wheel yourself in your wheelchair for 30 minutes
- Run 1 ½ miles in 15 minutes
- Play basketball with someone for 15-30 minutes
- Wheel chair basketball for 20 minutes
- Shoot baskets for 30 minutes
- Bicycle 4 miles in 15 minutes
- Bicycle 5 miles in 30 minutes
- Dance fast for 30 minutes
- Push a stroller 1 ½ miles in 30 minutes
- Jump rope for 15 minutes
- Play touch football for 30 to 45 minutes
- Play volleyball for 45 minutes
- Swim laps for 20 minutes
- Water aerobics for 30 minutes
- Shovel snow for 15 minutes
- Garden for 30 to 45 minutes
- Rake leaves for 30 minutes
- Wash a car for 45 to 60 minutes
- Wash windows or floors for 45 to 60 minutes
Modified source: Beth Marks, J. S. (2010). Health Matters: The Exercise Nutrition Health Education Curriculum for People with Developmental Disabilities. Paul H. Brookes Publishing Co.
