	Adults with cerebral palsy should follow the same national exercise guidelines as other adults - unless their doctor says something different
	Exercise is good for you…
	it makes your bones stronger
	it makes it less likely you will get bone cancer, diabetes or heart disease
	it lowers the risk of having a fall
	it helps you sleep better
	you will have more energy
	it makes you feel better about yourself
	you may meet other people, making you feel less lonely
	and it helps you stay independent
	Guidelines say every adult...
	should do activities that makes your heart work harder twice a week, such as walking and pedalling
	should do exercises to make your muscles stronger twice a week, such as standing, lifting and squats
	and try to keep moving during the day
	If you are new to exercise…
	every little bit of exercise helps
	take it gently at first
	a little soreness is normal
	you should not feel pain when you've finished the exercise
	strength exercises will not make your stiffness worse
	Daily activities
	Daily activities help you stay fit - maybe you already do several activities which count as exercise, such as using your hands and arms to push along your wheelchair
	gardening
	or doing the washing up
	Daily activities include moving from one place to another, such as getting out of bed or moving from a chair
	keeping yourself clean and tidy
	going to the toilet
	putting your clothes on and taking them off
	and feeding yourself
	Exercise programmes
	Having an exercise programme is another way of improving your heart and lungs
	All of these are good exercises for your heart and lungs using a wheelchair with your arms and hands
	cycling
	walking fast
	swimming
	horse riding
	or a fitness class
	Start with 20 minutes of exercise, 2 times a week, where your heart will pump a bit faster than usual
	When you’re used to this you could try 20 minutes of exercise, 5 times a week
	All these exercises are good for making your body stronger using the stairs
	standing up from a chair without using your arms
	using weights and exercise bands
	squats
	carrying shopping
	and gardening
	Try doing these activities up to 4 times a week with at least 1 rest day between them
	For each activity, try doing it up to 6 times
	then rest,
	then do another 6,
	rest again,
	then do another 6
	Making it work exercise in a place you like such as a park, a gym or at home
	choose an activity you already know you like doing
	exercise with a friend
	start slowly and build up
	wear comfortable clothes and shoes
	How occupational therapy can help you
	Occupational therapists can help make life easier for people who want to stay independent – they might suggest aids, such as a long handled sponge to help you wash your back
	They can make changes to your home, such as putting in handrails or ramps
	They can give you equipment to help with things like cutting up food pouring drinks turning taps getting in and out of the bath climbing stairs using the toilet and remembering to take your medicine
	Contact details Phone us on 020 34 48 31 12
	Email us at uclh.cpteam@nhs.net
	Websites Adult Cerebral Palsy Service
	If you want to know more about occupational therapy, you can visit the website What is occupational therapy?