HEALTH BENEFITS OF PHYSICAL ACTIVITY STAY ACTIVE WHATEVER

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HEALTH BENEFITS OF PHYSICAL ACTIVITY STAY ACTIVE WHATEVER YOUR ABILITY Flexibility Mental Health Stretching

HEALTH BENEFITS OF PHYSICAL ACTIVITY STAY ACTIVE WHATEVER YOUR ABILITY Flexibility Mental Health Stretching improves your range of motion and decreases spasticity Energy levels, mood and quality of sleep can be improved with physical activity Cardio Strength Raising your heart rate improves aerobic fitness, decreases risk of diseases and improves blood circulation and ability to breathe Resistance training improves your muscle strength and bone density, maintaining your ability to perform daily activities For more resources go to scisask. ca Saskatoon 306. 652. 9644 or Regina 306. 584. 0101 Email: [email protected] ca

WHERE TO START? LIVING WITH A PHYSICAL DISABILITY Activity Guidelines Flexibility: Hold stretches for

WHERE TO START? LIVING WITH A PHYSICAL DISABILITY Activity Guidelines Flexibility: Hold stretches for 30 seconds each and repeat 2 times per day Examples: arm snow angels, knee hug to chest, and lying on your belly everyday Aerobic: At least 2 times per week for 20 minutes breathing heavier Examples: wheeling, arm cycling, sports, cycling, water exercises Strength: At least 2 times per week. Complete exercises 10 x, rest, repeat 3 x Examples: resistance bands, free weights Goal Setting goals can help you get moving and stay motivated. • Specific: The goal should be detailed and clearly defined. • Measureable: The goal should be quantifiable so progress can be evaluated. • Action-Oriented: The steps you need to take should be outlined. • Receivable: The goal should be reasonable while still allowing you to grow. • Time: There should be a designated deadline for you to complete your goal by. Example: “I will go for a 30 minute walk in my neighbourhood four days a week for the next month. Community Access To get started check out some accessible options in your city or try an at home program City of Saskatoon • Access Transit & Leisure Guide City of Regina • Paratransit & Leisure Guide Rural Communities • Check for your Municipality Notices for Local Recreational Activities and Fitness At home • For specific exercise guidelines check out: sciguidelines. com For more resources check out scisask. ca Saskatoon 306. 652. 9644 or Regina 306. 584. 0101 Email: [email protected] ca