Exercise Newsletter

May is National Physical Fitness and Sports Month!

What better time than now to talk about the importance of staying active? School is almost out for summer, and we are all looking forward to some time to relax! But summer is also the perfect time to start new healthy habits by engaging in exercise and physical activities. 

DID YOU KNOW? People with disabilities have a 50% greater risk of chronic diseases due to inactivity. Our community encounters certain barriers that the general population may not see, which makes it even more important to support each other in being physically active. 

The evidence in favor of increased physical activity is endless. Physical activity can lower your risk for many diseases such as heart disease, cancer, and diabetes. Individuals who are physically active are also at a lower risk for depression and anxiety. According to the National Institute of Health, children have even shown improved cognition after ONE session of physical activity. There are so many benefits to physical activity and exercise, so we need to make it a priority and make it FUN!

How much physical activity do I need?

  • Children ages 6-17 should get 60 minutes or more of physical activity every day. 
  • Adults should do a minimum of 60 minutes of moderate-intensity activity per week to see health benefits. For even more health benefits, 150 minutes of moderate-intensity activity or 75 minutes of high-intensity activity per week is recommended. 

What counts as physical activity?

  • Pretty much anything that involves moving your body and increasing your heart rate counts as physical activity. Here are just a few examples:
    • Walking
    • Swimming
    • Lifting weights
    • Playing on the playground
    • Yoga
    • Biking
    • Boxing
    • Sports
    • Dancing
    • Rock Climbing
    • Nature Hikes
    • Fitness Classes
    • Jump Rope
    • Kayaking/Paddleboarding


  • If you are inactive, start gradually and slowly increase your activity level. Some activity is always better than none.
  • Set realistic goals and start small (ie. walk 20 minutes 3 days per week)
  • Park farther away from the entrance when going out to encourage walking more.
  • Take the stairs instead of elevators or escalators. 
  • Find an exercise buddy or join a club to help keep you accountable and make it more fun.
  • Sign up for an event like a 5k walk, bike race, mud run, or other event to give you a goal and something to train for.
  • Make exercise a family activity – do things you enjoy with the ones you love! If your family enjoys video games, try to make them active in games like Wii Fitness or Dance Dance Revolution.
  • Always consult your doctor if you are unsure about safely increasing physical activity



Exercise Newsletter-Spanish