Health Promotion -- Fitness
After several weeks of training, people with mental retardation can
make significant gains in strength and cardiovascular endurance.
Whether you join a structured exercise program or opt to make small changes in your every
day routine, you can improve your fitness level.
Getting Started
Recently published guidelines by the Centers for Disease Control and Prevention state that
all Americans should have a minimum of 30 minutes a day of physical activity, preferably
every day of the week. This includes people with mental retardation.
When starting an exercise program, there are several recommended steps:
Step 1 - Get Physician approval to start an exercise program.
If you’ve been inactive for a long time, you need to consider the risk of injury
before you start exercising. See a physician for a physical before you begin as a
precaution. Even if you have high blood pressure, arthritis, or obesity you can and should
start an exercise program that’s right for you.
Step 2 - Increase physical activity throughout the day.
If your lifestyle is very slow-paced, you may need to begin gradually. A good starting
point would be to have 15 minutes in the morning and 15 minutes in the evening of some
type of physical activity. This should be done five to seven days a week.
There are a number of activities that you can incorporate into your daily routine that
will strengthen your muscles and increase your cardiovascular endurance. For instance:
- Make a point of taking routes that include stairs.
- Lift light weights (or water-filled plastic bottles if you don’t have weights)
while you watch television.
- Put on a tape with some peppy music and dance at least once a day.
- While watching TV, perform stretching exercises during commercials. 
- When shopping, park far away from the store door.
- Go for a walk around your neighborhood, the mall, or a local park.
Step 3 - Choose the right exercise program.
When you’re ready to increase your activity a little more, check into joining a
health club or fitness center where you can participate in exercise class activities. A
structured program offers the consistency that many people need in order to keep
exercising.
It is important to know that the Americans with Disabilities Act prevents fitness centers
from intentionally or unintentionally discriminating against people with disabilities. If
the center doesn’t have a program that fits the needs of a client, then it’s the
fitness center’s responsibility to develop a program that does fit the
individual’s needs.
Step 4 - Exercise a minimum of three days a week.
Once you’ve selected an exercise program, it’s important to exercise at least
three days a week. Your exercise program should include exercise that increases
cardiovascular endurance, muscle strength, endurance, and flexibility.
If you are attending a class at a fitness center, try to also add some extra activity on
the days that you don’t go to your regular fitness class.
Step 5 - Keep the program fun!
Your exercise program must be enjoyable so that you will continue with the program over
time. Don’t be afraid to try new fitness activities as your interests and physical
abilities change. And give yourself a pat on the back when you stick to your exercise
program!
Within your home or group facility, there are many steps that you can take to help people
with mental retardation improve their fitness levels. Use these questions to see what
steps you need to take to improve the fitness levels of your family members or group home
residents. Within your home or group facility, there are many steps that you can take to
help people with mental retardation improve their fitness levels. Use these questions to
see what steps you need to take to improve the fitness levels of your family members or
group home residents.
1. Do you walk or get some other form of exercise at least three times a week?
2. Have you been to the doctor for a routine health check-up in the last year?
3. Can you think of three things you do to cut the fat out of your diet?
4. Do you stretch or do exercises to maintain flexibility some time during the day?
5. Do you eat healthy snacks more often than high fat snacks? If you answered five
questions with a “yes”, you are doing great!
If you scored three or below, now is a great time to get started on a healthier living
plan.
And do remember, increasing physical activity is one important part of improving overall
fitness. An equally important part is improving what you eat.
