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Tips for Modifying Exercise

"Exercise is For Everyone"

The first step is to relax! Use your imagination to design a program that works for you! Almost all basic exercises can be adapted or modified. There are also videos and books now available that show modified exercises.

Start with the basics:

Consult your doctor before starting any physical activity program. The health care professional may suggest certain exercises or activities for you to do, as well as those you should avoid.
Safety measures should be matched to your functional level. For instance, have someone spot you when you use free weights, use a bar or chair for balance, or a floatation device in the pool.
Learn about your physical capabilities, health goals, interests and strengths. Identify activities that may be difficult to perform safely, as well as your current level of functional ability. Most importantly find out what you like to do.
Adapting is using your skills and natural creativity in a different way. In some cases, adapting may simply mean taking an ordinary object and turning it into an adaptive device. For example, an elastic wrap may be used to assist with gripping or to secure feet or hands to a bicycle. If you are seated for all your exercises, check out "How to exercise on a plane" for some stretching and strengthening ideas.
Plan to do a variety of exercises for cardiovascular health, flexibility, strength and endurance.

Exercise involves three parts. It includes a warm-up activity that is light, such as slow walking. It is followed by a more activity period where you increase your heart rate and work your muscles. Lastly you cool down for a period of time that allows your body to slow down. Including stretching as you begin and end your workout contributes to your overall flexibility, but also prevents injuries.

Be Creative in Exercising

Modifying your exercise will be specific to you and your needs. Flexibility is important in all exercise. For some people, lying on the back will relax certain muscles, while for others, lying on the stomach will relax them. Consult your doctor and find what works for you.

Increasing your overall strength is critical. It can prevent injuries to one part of your body while working to improve another. For example, maintaining and increasing your strength may be very important for you if you need to transfer from your wheelchair. Under other conditions, if you find it difficult to maintain your balance, use a partner to offer stability while you exercise.

Decide where exercising is best for you. Perhaps a water aerobics class in the community swimming pool provides you greater opportunity with less chance of injury.

Contact your local city or county recreation department to find what is available for you. To locate yours see Activity Reg.

Also see the Complete Work Ability Utah Resource List for more information on recreation programs in Utah, including modified and adapted recreation programs.

For additional ideas on modifying your exercises and work out, New York State, Department of Health has created a web page on helping individuals with a disability adapt their fitness program to suit their needs.