1. Empower yourself with RESILIENCY  
  2. Use EXERCISE as medicine 
  3. Engage in a COMMUNITY to support you and keep it all going 



  • Build the belief you can fight back against the disease
  • Gain confidence by setting small goals for yourself and working up
  • Success is found through trial and error – don’t give up
  • Don’t be afraid to ask for help, get a mentor, and find support


Exercise as Medicine:

  • Timing: take your exercise most days a week
    • Aerobic exercise 5-6x/week
    • Balance and strength training 2-3x/week
    • Flexibility daily 
  • Intensity: get your heart rate up and keep it up
  • Complexity: challenge your body and your brain to learn new skills 
  • Have FUN: love what you do and who you do it with



  • Find your tribe of people who understand and relate to you
  • Have multiple communities to support you (family, friends, exercise class, support groups, volunteer groups)
  • Get your daily dose of oxytocin to help you stay motivated and on track
  • Don’t be afraid to ask for support and help