Physical activity is anything that gets your body moving.

pdf image of cdc physical activity resource

The Center for Disease Control says that adults should move or exercise 150 minutes a week.

Click the teal button below to find the right kind of exercise that fits your age and your ability.

START...

If you are just starting, start slow and build up. You can try 5 minutes a day and build to 20 minutes a day. Try slow, easy walking and build up to faster dancing!

Special Olympics recommends a mix of Endurance, Strength, Flexibility and Balance activities.

Tap to flip the cards.

group taking a yoga class

Balance

Balance means being able to stay steady in a position. It helps you know how to move your body safely and not fall. 

Practice walking in a straight line. Standing on one leg. Stand up from a chair without using your hands. Learn to do yoga or dance!

Try to do balance work 2 to 3 times a week.

group of people hiking in the woods

Endurance

Endurance work makes your heartbeat faster and makes you breathe harder. It can also be called aerobic exercise or cardio activities.

Try things like getting a brisk walk, riding your bike, pushing a lawnmower or swimming or playing in a pool. It should make you work hard enough so it is hard to sing, but you can still talk while doing it. Aim for 20 minutes a day!

woman sitting on the floor reaching for her toes

Flexibility

Flexibility uses stretching to move your muscles and joint in all directions. Stretch as far as you can without pain. Do this to help keep injuring when you exercise.

Stretching before and after your workout to warm up and cool down.

Even if you do not workout do some stretching 3 times a week.

two dumbells

Strength

Strength work builds muscles when you push, pull, lift and carry.

Use all your muscle groups (chest, belly, back, legs and arms) by lifting weights, body weight exercises, digging in the garden.

Try to do this twice a week.

group of people with special needs in an exercise class

Dynamic Stretches

Special Olympics has some cool stretches for you.

 

Use them before any workout.

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Here's a link to worksheets.

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Here's a link to watch videos.

Video

School of Strength

Welcome to the School of Strength from Special Olympics. 

Watch this 6 minute video once a day. Do your arm circles, leg swings and body twists.

There is more at: https://www.specialolympics.org/school-of-strength

woman doing yoga

Adapted Physical Activity

We each do exercise our own way.

Make your exercise work for your body.

 

 

Try some of these out:


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Project Cheer Videos

Adapt for your body from Wellness for Kentucky.

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Get some cardio.

You can stand or sit.

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Fit 5 from Special Olympics.

Work thru the guide to do your activity, diet and hydration.

You can print out the weekly tracking sheet (page 33) to watch your progress.