As a helper, you can help the people you support to exercise by:

• Encouraging them to add physical activity to their everyday life
• Finding activities that they like to do
• Helping them to stick with their exercises

This article provides helpers with basic information about exercise.

How can you encourage the people you support to exercise?

It is challenging to inspire anyone to start and keep exercising.  Consider this advice as you encourage the people you support to exercise:

• Be willing to go with the individual.  For example, if someone wants to join a health club or take a dance class, ask if they would like you to go with them.  It’s easier to exercise with a partner.
• Make time for exercise in your own life.  Talk about it with the people you support.  Offer to show how you exercise.
• Help the individual find exercises and physical activities that they like.  Ask first and be willing to offer opportunities to try out different types of exercise.
• Make sure that there is time for exercise or a physical activity every day.  If a person has a busy day, plan for several short exercise periods.
• Provide transportation if necessary.
• Make sure that the individual has the right equipment for the exercise or activity.  For example, if they like to walk, make sure they have comfortable walking shoes.
• Help the individual make an exercise plan.  Try to include a variety of activities (for example, walking, swimming, gardening) to keep them interested.
• Set exercise goals each week.  Do something for fun when a goal is reached.

How can you help the individuals you support be safe while exercising?

Make sure that the individual you support talks with their doctor before starting new exercises.  The doctor can suggest good exercises for the individual.  The doctor can also make sure the individual's health status and medications don't cause problems with exercise.

Remind the individual you support to take frequent rest breaks, especially if they feel dizzy or sick, or if they feel pain.  Remind them to drink water or other liquids before they exercise.

Use the Exercise Safety Checklist tool included with these documents for tips on feeling and being safe.

How can you help individuals who have seizures be safe while exercising?

If you are working with someone who has seizures, here are 9 important safety tips to remember when supporting exercise:

• Check with the individual’s doctor first to make sure that their exercises are okay.
• Encourage the individual to exercise with other people who know how to respond when someone has a seizure.
• Help the individual buy an identification bracelet or necklace to wear that has information about seizures.
• Encourage the individual to wear knee and elbow pads when biking, hiking, running, or playing football.
• Help them find places to exercise on soft surfaces, like grass or mats.
• Never let someone you support swim unattended and always encourage them to wear a life jacket.
• Advise them to swim with others who can help if the individual has a seizure.
• Encourage them to stay away from busy streets and dangerous trails.
• Encourage individuals who have seizures to let you know where they are going.

It is also important to know that exercise could cause a seizure if the individual you support has certain conditions.  For example:

• Extreme fatigue
• Lack of sleep
• Dehydration
• Hyperthermia (elevated body temperature)
• Hypoglycemia (low blood sugar levels)

You can ask the individual’s doctor about these conditions.

How can you help individuals who use wheelchairs to exercise and stay active?

Individuals who use wheelchairs can also exercise and stay active.  Exercises You Can Do in Your Wheelchair focuses on three main types of exercise for people who use wheelchairs: (1) range of motion and upper body exercises, (2) resistance training; and (3) weight training.  These types of exercise will help build upper body strength.  Again, make sure the person you support checks with a doctor before starting an exercise plan.

For resistance training, individuals use something calledresistance bands.  These are large, stretchable bands that are available in most sporting goods stores.  They can be attached to a door handle, pole, or a wheelchair.  The training involves pulling the bands towards and away from the body.  These movements help to strengthen upper body muscles.

Weight or strength traininguses weights or dumb bells or even cans of food.  There are a number of different exercises that can strengthen upper body strength.  It’s best to find out how to use these two different types of exercise from someone who has experience.  This could be a physical therapist, health club staff, or another individual who uses a wheelchair.

Resources

It may be helpful for the individuals you support to plan and track the exercises.  You can help the individuals do this by talking about exercise and writing down their exercise activities.  This exercise log can be a helpful starting point:

• Exercise Log

You can also support individuals to learn more about healthy lifestyle choices.  They can learn more by talking with health care professionals or by checking out these resources on the internet:

• DDS Safety Net Power Point Presentations:
  • Stay Active and Stay Healthy
  • The Safe Way to Exercise
  • Exercise Tips for People Who Have Seizures
  • Exercises You Can Do in a Wheelchair

Other web resources:

Disability Online: Epilepsy and exercise

This site includes: an overview of epilepsy; some precautions to take while exercising; physical activities to avoid; and things to remember before, during and after exercising.

Mobility Advisor.com: Wheelchair Exercises

This site reviews the importance of exercise and upper body strength.  It shows how to develop an exercise plan, and focuses on resistance and weight training.

Mobility Advisor.com: Wheelchair Sports

This site lists the major wheelchair sports organizations and the positive physical and mental effects of staying in shape.

Exercise Safety Tips for Beginners

It’s important to know how to keep yourself safe, and avoid potential problems before they happen.

Exercise Principles, Guide and Tips for People with Cerebral Palsy

• United Cerebral Palsy Exercise & Fitness Information
• National Center on Physical Activity and Disability Resistance Training Guidelines for Cerebral Palsy
• Cerebral Palsy Source, Exercise