Exercise

Cardiovascular benefits

• Improved circulation and heart strength

• Reduced blood pressure

• Reduces the chance of heart attacks and strokes by 35%

• Improves the ratio of good fats: bad fats which helps keep your cholesterol down

Exercise

Why should I exercise?

How does it help maintain​ my weight?

• Exercise makes the body burn more calories than it would at rest.
• Lifestyles are becoming less active so we all need help to burn extra calories.
• Reduced mobility lowers the calories burned.
• If calories consumed = calories burned we maintain our weight.
• If we burn more calories than we consume we lose weight.

PDRU

Regular exercise is important for both your health and well-being in terms of:

• Weight management
• Reduced risk of illness and disease
• Improved mental health
• Improved social contact with like minded people
• Improvement in physical function

Right so where do I start?

• Decide what you want to achieve from exercise?
• Look at how you will fit it into your schedule?
• Look at what is available in your area and how you will get there?
• Important to make it easy for yourself to stick to it – set realistic goals
• Start small and build on it

But I've not exercised since school...!

"So I know I should exercise, but I can’t be bothered…"

"I’m in a wheelchair, I can’t possibly exercise or play sports!"

Just keep listening.....

• If you make the effort you’ll see and feel the difference.
• Even if you can’t exercise at an intense level you will still get health benefits just by being more active.
• Being active helps set a good example for your kids.
• Helps you challenge yourself and gives you a sense of pride when you achieve your goal.
• Helps make friends with similar interests.

How do I go about playing a sport I did before?

• Most sports can be adapted to allow participants of different mobilities.
• Your physio can help you return to sport.
• Sports Disability Scotland can give advice, equipment and support to help you return to sport or try a new one.
• Even if you expect your mobility to improve over the long-term, you can still participate in sports at your current level.

Ok but I’m not sure how to go about it?

• Try spectating first.
• Ask to see round and what changing & access facilities they have for disabled users.
• Ask if they offer taster sessions or inductions.
• Some sports loan equipment to new users.
• Ask your physio for advice.

Cycling

Martial Arts & Weightlifting

Team sports

Ways to increase your activity if exercise isn’t your thing...

Athletics

Watersports

Snowsports

Racketsports

• Walk the dog
• Housework
• Cut the grass
• Walk or push your wheelchair round the supermarket
• Take the stairs at work
• Get off the bus a stop early
• Use a computer game or app e.g Wii, step counter, my fitness pal.

What is Physio on about?

What is exercise?

"I’ve got a disability I can’t play sports…"

• More facilities for disabled sports than ever before.
• Most able bodied sports can be adapted.
• You will get all the same health and social benefits as an able bodied person.
• Wheelchair sports available

• What is exercise ?
• Why should I exercise?
• How much exercise should I do?
• How do I exercise?

• Any activity that requires physical effort.

• Two main types:

Cardiovascular exercise works your heart and lungs getting you out of breath.

Strength training helps you build muscles and power.

• Cardiovascular exercise is needed to maintain a healthy body.

How do I stick to it?

I want to find out more..

• Speak to your physio they can help direct you to try a new sport or adapt one you enjoyed before.
• Look up www.scottishdisabilitysport.com and contact your local rep
• Ask social work about how you can claim your direct payments towards a gym membership.

• Pick activities you enjoy.
• If social interaction is important to you, pick a group activity like a team sport or a class.
• Tight on time? What about incorporating a walk into your day.
• Involve a friend.
• Set realistic goals and be proud of yourself when you achieve them.
• Use a Fitbit or other exercise trackers.