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CHEER: Exercise

Project CHEER (Community Health Education and Exercise Resources) is an exciting effort focusing on accessibility of health promotion activities for individuals with varying levels of abilities.

Type of Physical Activity

Moderate Intensity Aerobics

  • Active recreation, such as canoeing, hiking, skateboarding, rollerblading

  • Brisk walking

  • Bicycle riding (stationary or road bike)

  • Housework and yard work, such as sweeping or pushing a lawn mower

  • Games that require catching and throwing, such as baseball and softball 

Vigorous–intensity aerobic 

  • Active games involving running and chasing, such as ag football

  • Bicycle riding

  • Jumping rope

  • Martial arts, such as karate

  • Running

  • Sports such as soccer, ice or eld hockey, basketball, swimming, tennis

  • Vigorous dancing

  • Cross-country skiing 

Muscle Strengthening 

  • Games such as tug-of-war

  • Push-ups and pull-ups

  • Resistance exercises with exercise bands, weight machines, hand-held weights

  • Climbing wall

  • Sit-ups (curl-ups or crunches) 

Bone Strengthening 

  • Hopping, skipping, jumping

  • Jumping rope

  • Running

  • Sports such as gymnastics, basketball, volleyball, tennis 

Project CHEER Adaptive Exercise Videos

CHEER Introduction Video

CHEER Introduction Video

Project CHEER is an exciting effort focusing on accessibility of health promotion activities for individuals with varying levels of abilities with the intent of improving health and quality of life for a population that is often excluded from health programming and typically experiences worse health outcomes and greater health disparities. For more information, please visit

Exercise Poll

How many minutes per week do you work out?
Inactivity/ 0 minutes: 0 votes (0%)
Low/ Less than 150 minutes: 2 votes (40%)
Medium/ 150-300 minutes a week: 1 votes (20%)
High/ more than 300 minutes a week: 2 votes (40%)
Total Votes: 5



After you take our poll see how you stack up! 



Stay Hydrated!

Try this video!

START AT 1:14 

Staying Active

What do YOU

want to Improve? 

BalanceTry Balance walk 


  1. Raise arms to sides, shoulder height.
  2. Choose a spot ahead of you and focus on it to keep you steady as you walk.
  3. Walk in a straight line with one foot in front of the other.
  4. As you walk, lift your back leg. Pause for 1 second before stepping forward.
  5. Repeat for 20 steps, alternating legs.


EnduranceTry walking or rolling ‚Äč

  • Nordic walking 
  • Hiking 
  • Walking the dog 
  • Mall Walking 
  • Rolling 
  • Race Walking 

Try it alone, with friends, or with your dog! 

StrengthTry side arm raise

  1. You can do this exercise while standing or sitting in a sturdy, armless chair. 
  2. Keep your feet flat on the floor, shoulder-width apart. 
  3. Hold hand weights straight down at your sides with palms facing inward. Inhale. 
  4. Breathe out as you raise both arms to the side, shoulder height. 
  5. Hold for 5 seconds. 
  6. Repeat 10-15 more times. 

FlexibilityTry thigh stretching on floor 

  1. Lie on your side with legs straight and knees together. 
  2. Rest your head on your arm  
  3. Bend top knee and reach back and grab the top of your foot. If you can't reach your foot, loop a resistance band, belt, or towel over your foot and hold both ends.
  4. Gently pull your leg until you feel a stretch in your thigh.
  5. Hold position for 10-30 seconds.
  6. Repeat at least 3-5 times.
  7. Repeat at least 3-5 times with your other leg.







For more exercises visit: