Tips to become more active

Do you want to become more active, but you don’t know how? Below are some general tips. Some are for people with SCI who are already active but struggling to get to the next level; others are for people who are not doing any physical activity at all. Every tip links to more detailed information.

Dad and son playing baseball

Start slow and gradually increase the amount of physical activity.

The Physical Activity Guidelines are the minimum amount of activity required to obtain fitness and health benefits. However, not everyone is ready to meet those guidelines. Some will need to start with more modest goals—for example, doing easy strengthening exercises while watching TV—and then build up their activity to meet the guidelines.

Explore a list of potential activities

Make a realistic and detailed action plan.

Research clearly shows that setting realistic goals, creating a personalized action plan based on those goals, and monitoring your progress, will help lead you to success.

View action plan information

Be active with your family and friends.

When you add a social aspect to your workouts and exercise, you’ll reap the benefits of camaraderie and mutual encouragement.

View activity ideas

Try different activities…and make it fun!

If you’re struggling to continue doing activities that you’re no longer enjoying, check out some other activities.

Explore new activity ideas


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If you need support participating in a sport or activity in order to achieve your healthy lifestyle goals, allow yourself to accept help – people love to help others.”

— Sonja Gaudet


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Just try something, and if you don’t like it, try something else.”

— Teri Thorson


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Get involved in physical activity programs and research for people with spinal cord injury as much as you can and as soon as you can.”

— Richard J.