We Are Undefeatables is a Sport England Campaign that actively promotes and engages with people with long-term health conditions and is backed by detailed research.
It works directly with health charities to provide very specific guidance for people with health conditions to help them become active safely.
We Are Undefeatable Campaign Homepage: https://weareundefeatable.co.uk/
We Are Undefeatable Campaign Details: https://weareundefeatable.co.uk/about-us
Three-quarters of gym goers report boost in mental health: https://www.theguardian.com/society/2024/jan/07/three-quarters-of-gym-goers-report-boost-in-mental-health-report-says
Everyone has their starting point
Whether you are currently exercising, starting fresh or returning to exercise from a break you need to start at your level and build up slowly. Allowing your body time to adjust to the new activity is very important.
Comparing yourself to others even if they have the same condition as you is not a good idea. The way each person is affected is unique. However, It is a good idea to keep a log of your activity and how it makes you feel. Notice any changes over time and increase time and intensity gradually.
Runtastic by Adidas shares their top tips for starting your fitness journey: https://www.runtastic.com/blog/en/6-tips-for-starting-your-fitness-journey/
The 13 Best Fitness Journals to Track Your Health and Wellness Goals: https://www.health.com/fitness/fitness-journals
Build your confidence
Exercise with Mable is a really good place to begin especially if you are just starting out or a bit unstable oil your feet. It has some gentle exercises you can do even while the kettles boiling or you are washing the dishes! Fill those quiet moments in the day with movements that build your resilience and balance. Help prevent falls and start your exercise journey. There’s a booklet and some YouTube videos to support your progress.
Able Like Mable programme in Essex: https://www.activeessex.org/able-like-mabel/
Able Like Mable Printed Booklet Order Form: https://www.activeessex.org/print-versions-of-find-your-active-strength-and-balance-resources/
Download An Able like Mable Resource Booklet: https://www.activeessex.org/download-find-your-active-able-like-mabel-resources/
YouTube Channel Videos: https://www.activeessex.org/find-your-active/workout-channel/channel/able-like-mabel/
Get Inspired
Read others stories and discover how they became active. This can help you get motivated but also show you the different types of activity that is available to you.
Active Essex Disability Sport Ambassadors: https://www.activeessex.org/find-your-active/essex-all-together/ambassadors/
We Are Undefeatable Participant Stories: https://weareundefeatable.co.uk/our-stories
Experiment until you find something that you love
Finding something that you enjoy is going to make it a lot easier to continue with. Don’t feel that because you attend a class one week you have to go again. The same with online classes and apps you can download onto your phone. Many have free trials so you can have a try at something and see how you get on first before committing to something expensive.
Different Wheelchair sports you can participate in: https://www.wheelpower.org.uk/get-active/sports/
Active Essex YouTube Channel: https://www.activeessex.org/find-your-active/workout-channel/
We Are Undefeatable - Five in Five Workout cards and Videos: https://weareundefeatable.co.uk/five-in-five
We Are Undefeatable Freedom To Move Videos: https://weareundefeatable.co.uk/freedom-to-move
We Are Undefeatable — Make Your Move Video Playlist: https://www.youtube.com/playlist?list=PL1rlvxLbE1TdANjuGlsiz5-Da9U9k0Sub
Maximise the power of digital innovation
Save time and energy by finding an online class or group with which you can participate. For example: Mobilates is a specialised pilates programme for people with mobility problems and health conditions that make it difficult for them to engage in regular classes.
All classes are led by qualified instructors with health conditions themselves. There are also social sessions and group mental well-being sessions so you can become part of a community from the comfort of your own home.
You can even access a free trial to make sure it is right for you! There are many groups like this developing and it is worth looking into.
Mobilates: https://www.mobilates.com/
Challenge yourself
Setting goals is a great way to help you achieve what you want to through exercise and sports. A survey conducted by Race at your pace found that 97% of people reported improved mental health— 99% reported improved overall fitness and 99% would recommend their virtual challenges to a friend.
Inclusive programmes include:
Race At Your Pace who have run, walking, cycling, step, swim and wheelchair virtual challenges. Simply pick your target distance for the month and log the activity you do. At the end, you’ll get a lovely medal to celebrate your success (Entry Fee required).
Wheelpower has events available for you to enter and challenges to be a part of. All from your wheelchair or adapted bike or frame. There are also online classes and festivals where you can meet others and try out a variety of sports and activities. (Entry and fundraising required for some events)
The Superhero Series enables disabled people to participate in events from home through 'At Home Superheroes’. Each participant is part of a team adding together distance covered to travel around the world. This year the event starts and ends in Paris — the Olympic and Paralympic host city! For the more adventurous there’s an opportunity to participate in a triathlon using whatever aids and sidekicks are required to get you from start to finish. The Super Sensory challenge ensures that no one is left out! (Entry Fees required)
Race At Your Pace — Entries — https://www.raceatyourpace.co.uk/enter/
Superhero Series: https://superheroseries.co.uk/
Superhero Tri Powered by Marvel 2024: https://superheroseries.co.uk/superhero-tri-2024-1
At Home Superheroes 2024: https://superheroseries.co.uk/at-home-superheroes-2024
Superhero Sensory Challenge: https://superheroseries.co.uk/super-sensory
Seek medical attention if you experience a dramatic increase in symptoms
If you feel that your exercise of choice is causing problems talk to your medical team as soon as possible. Health charities are also a great place to get support when you start something new.
You can also discuss any adaptations or changes that you may need to make with any instructors, coaches, occupational therapists and physiotherapists that you could be working with.
When exercising online ensure you are following the moves correctly and ask for help if you need it. Always inform your instructor of any additional problems or worries you have before you begin a session. Make sure that you exercise in a space where they can see you clearly so they can give any corrections and support you may need to be safe and comfortable.
Good luck and remember any movement is a good movement! Something is always better than nothing! Don’t forget to take rest days and enjoy the process!
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