Text by Karen Hamilton
Lauren McDevitt
Design by Miki Kersgard
This publication was made possible by a grant from the Centers for
Disease Control & Prevention, Division of Child Development,
Disability and Health, Disability and Health Branch (U59/ CCU403365-11).
photo courtesy of NC Assistive Technology Project 2
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Know the Facts!
You've heard that physical activity and exercise are important
for your health, but going to the gym and lifting
weights may not be your idea of fun. You can get the same
benefits by regularly doing recreation activities that you
enjoy!
ANY increase in physical activity can help prevent
medical problems and make you feel better.
According to the Surgeon General's report, just 30 minutes
of moderate activity added up over an entire day can help
prevent disease.
n fly a kite
n plant a garden
n dance to your favorite song
n go swimming
n walk your dog
n do anything that's fun & active
It's good for you!
Plan for fun activity everyday and enjoy the benefits.
This booklet will guide you through steps to
plan for more recreation in your life. 3
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Why recreation?
ÒDo things that are fun for you
and you will not have to worry
about motivation.Ó
photo courtesy of Roxie Oakes
By increasing your physical activity,
you can get through a day of Òhave
toÕsÓ and still have time and energy 4
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Action Step 1 Check two reasons why you want to participate in
recreation activities.
r be around people and socialize
r enjoy nature
r reduce stress and relax
r feel a sense of achievement
r be more physically active
r be creative
r have fun and play
r another reason that's important
to you _________________________________________
ÒI do a few minutes
of an exercise video
everyday. I tape them on
my VCR from the fitness
channel on TV. It gives
me a feeling of
photo courtesy of Cynthia Burkhour 5
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What recreation activities
would fit my needs?
I want toÉ
Be around people and socializeÑ
give a party, sing in a choir, join an exercise class,
join a club, get a pen pal, join a sports team,
attend worship services
Enjoy natureÑ
garden, cook out, picnic, collect rocks,
watch birds, hike/ backpack, go to a park
Reduce stress and feel more relaxedÑ
take a yoga class, go swimming, draw a picture,
go fishing, work in a garden
Feel a sense of achievementÑ
care for a pet, volunteer, work on a collection, learn self
defense, grow house plants, complete an art project,
learn a new skill, take a computer class
Be more physically activeÑ
fly a kite, play tennis, play miniature golf, walk at the
mall, bike ride, work out with an exercise video,
join an exercise class, lift weights, ski
Be creativeÑ
do craft projects, go square dancing,
take photographs, play an instrument,
take a dance or art class
Have fun and playÑ
choose any activity that you enjoy or think you
might enjoy! 6
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Things to remember
n Don't limit yourself to programs just for people with
disabilities, unless that is your choice.
n Consider the same recreation activities that are avail-able
to everyone.
n Explore your options and don't rule out an activity
because of accessibility. Adaptive recreation equipment
may allow you to participate in the recreation activity
of your choice.
n Talk to staff, often they can make changes to an activity
or location so you can participate.
n Have a family member or friend join you.
Action Step 2
List 1 recreation activity you want to start doing:
_____________________________________________
_____________________________________________
(Think about the reasons you checked in Action Step 1) 7
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Where Can I Go?
HereÕs a list of places that may offer recreation
activities in your community
n City or county recreation department
n YMCA or YWCA
n Community college or university
n Churches, synagogue, temple
n 4H Club
n Boys' or Girls' Club
n Boy or Girl Scouts
n Service and social club
n Chamber of Commerce
n Fitness club
n Bowling alley
n Local library
n Historic site
n State park
n Shopping mall
n Welcoming organization
n Arts, crafts and hobby shop
n Dance studio
n Museum or art gallery
n Volunteer service organizations (Rotary Club, Kiwanis)
n Local park
n Golf course
n Movie theater
n Horseback riding stable
n Martial arts school
n Skating rink
n Garden
n HOME or NEIGHBORHOOD 8
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What activities can I do
at home?
s garden
s care for a pet
s grow houseplants
s do an exercise video
s listen to music
s dance
s learn to use the internet
s write to a pen pal
s invite friends
s make craft items
s play games
s cook
s read 9
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Things to rememberÉa good place to start
n Ask friends or other people in your neighborhood
where they go for recreation.
n Look in the telephone book and local newspaper to
find places that offer recreation activities in your
community.
n Call your local library or Chamber of Commerce. They
will also have information on recreation facilities and
programs in your community.
n Remember, the Americans with Disabilities Act
ensures that people with disabilities have the right
to participate in the same recreation activities as
everyone else.
Action Step 3
Think about the recreation activity you chose in
Action Step 2. List some places where you can do
that recreation activity in your community.
_____________________________________________
_____________________________________________
_____________________________________________
_____________________________________________ 10
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Types of questions to ask when you contact places
that offer recreation activities in your community
n Where are you located?
n What recreation opportunities or special events do you
offer? n
How much does it cost to participate in your programs?
n What are the times and dates of your programs?
n How do you register?
n Are your facilities and programs accessible to people
with disabilities? n
What accommodations do you offer persons with
disabilities? n
Do you have any recreation programs that are just for
people with disabilities? n
Do you have any adaptive equipment that people with
disabilities can use? n
How do you apply for financial assistance, if needed? 11
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What is stopping me?
Common Barriers Possible Solutions
Lack of money ° Search for activities that are
free of charge
° Ask about tuition assistance
° Budget your money for some-thing
special you want to do
Lack of time ° Schedule time for recreation
° Choose something you can do at
home
° Choose activities that do not take
much time or a lot of planning
Not enough ° Choose group recreation activities
friends where you can make new friends
° Take a class or join a club
° Volunteer
DonÕt know how ° Take a class to learn how to do
to do that activity the activity of your choice
° Ask recreation staff for assistance
No way to ° Consider public transportation
get there such as a bus or cab
° Search for agencies that may
offer transportation
° Ask a friend if you can do some-thing
for them in exchange for a
ride
Not sure if I can ° You don't know until you try
do that activity ° Consider using adaptive equipment
or modifying the activity
° Ask your instructor or activity
leader to help you brainstorm
ways to adapt the activity so you 12
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can participate
Think about using Adaptive Recreation Equipment
Adaptive recreation equipment allows some people with
disabilities to more fully participate in the recreation activities
of their choice. Examples of adaptive equipment
include:
n motorized fishing reel
n handle grip for a bowling ball
n hand pedaled bike
n all terrain wheelchair
n card holder
n extended handle for garden tools
n adapt your own tennis racket by wrapping foam rubber
and masking tape around the handle for easier grip
Action Step 4
Is there anything stopping you from doing the recreation
activity you chose in Action Step 2? (Ask friends or
family to help you think of solutions.)
List your barrier List possible solutions
________________________ ________________________
________________________ ________________________
________________________ ________________________
________________________ ________________________ 13
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Recreation Plan of Action
What do I want out of my recreation? (LIST YOUR ANSWERS FROM ACTION
STEP 1)
__________________________________________________
What recreation activity do I want to do? (LIST YOUR ANSWER FROM ACTION
STEP 2)
__________________________________________________
Where can I go to do this recreation activity? (LIST YOUR ANSWER FROM
ACTION STEP 3)
__________________________________________________
How will I deal with any barriers that might get in my
way of participating in this recreation activity? (LIST YOUR SOLUTIONS
FROM ACTION STEP 4)
__________________________________________________
People who will support me
__________________________________________________
__________________________________________________
Other things I need to do, think about or decide:
__________________________________________________
__________________________________________________ 14
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Tips for keeping your plan going
n Keep goals realistic and achievable
n Start small
n Find a variety of activities
that you enjoy doing n
You may find that you are
more motivated if you
participate with a friend n
Recreate on a regular basis.É
You schedule time for lunch,
schedule time to recreate n
Don't limit yourself,
you deserve it n
If it does not work outÉ
try another activity!
photo courtesy of Sandy Baldwin 15
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What if the activity I choose
does not work out?
n This guide may be a starting point for you. You may
need to look for more information or other resources
to get started
n Do the action steps in this guide again to help you
come up with ways to overcome these barriers or find a
new activity that meets your needs
n Include your family and friends in your planning and
problem solving
n Find others to try activities with you
n Each time you try a new activity, even if it doesn't work
out, you will develop strategies for future success
n Think of what you can do, not just what you can't
n If at first you do not succeed, try and try again 16
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We want to know what you think!
Fill out a survey and we will send you a free gift!
To get your gift:
Fill out the survey below.
Tear or cut on the dotted line.
Fold and mail the completed survey.
--------------------------Tear here ------------------------
1. Did this booklet help you plan to do more recreation activities?
(CIRCLE ONE)
No Somewhat Yes
2. Did this booklet motivate you to be more active? (CIRCLE ONE)
No Somewhat Yes
3. After using this booklet did you participate in more activities?
(circle one) No Somewhat Yes
4. Do you feel that you are more active as a result of using this booklet?
(CIRCLE ONE)
No Somewhat Yes
5. Do you want to be on our mailing list? (CIRCLE ONE)
No Yes
Please give us your
Name __________________________________________________
Address ________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________ 17
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--------------------------Fold here -------------------------
MARY BOGUES
NC OFFICE ON DISABILITY AND HEALTH
FRANK PORTER GRAHAM CHILD DEVELOPMENT CENTER
CB# 8185Ñ UNC-CHAPEL HILL
CHAPEL HILL, NC 27599-8185 18
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To request this document in an
alternate format contact
Mary Bogues
NC Office on Disability & Health
phone: (919) 966-2932
fax: (919) 966-0862
website: www. fpg. unc. edu/~ ncodh
photo courtesy of Roxie Oakes 19
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