Family Fun Adventure Day is Here!

Join ExercisABILITIES biggest fundraiser of the year on August 25th, 2018!  This adventure filled, family friendly event is fully accessible for all ages and abilities to join the fun.  Ironwood Springs Christian Ranch offers many opportunities for Exercisabilities and you, our friends, to explore nature and live a bit on the wild side while getting a little exercise and maybe even trying something new!  Our peer to peer format allows you to create your own fundraising goal and then share it with friends and family.  Write your story of why EA is so important to you and then share it on email and social media.  In addition, you can also start a Facebook fundraiser and those funds will also go toward your fundraising goal.  There will be many great prizes for top fundraisers.  All proceeds go to support our many programs and services at EA.

Did you know we are a 501c3 organization and depend on raised funds to keep all of our program as low cost as possible and accessible to all financial abilities?

Can you help us reach our goal of raising $25,000 at this event??

Check out our fun filled day of activities! ALL activities are fully ACCESSIBLE for all!  Register prior to Aug 15th and get a free T-shirt!

$25.00 per person or $50 max per family (kids are free!)

VOLUNTEER at the event and get 50% off registration if you would like!

Schedule of events:

9:00 Registration

9:30 Family Fun Run, Walk and Roll

10:15-11:15 Horseback Riding

10:00-1:00 Yard Games

10:00-1:00 Petting Zoo

10:00-11:30 Mini Golf tournament

11-1 Kids Carnival

11:00-12:30 Picnic Lunch

11:30 Program, Prizes and Raffle drawings

12:00-2:00 S’mores


12:00-2:00 Laser Tag

12:00-1:30 Zip Line

Register today!


Annual Physical Therapy Senior Check Ups: A Recommendation for Everyone

Time for a Check-up!

Prevention, wellness, and disease management have moved into the forefront of health over the past decade as research continues to show the significant benefits of lifestyle changes on health. Lifestyle changes, including increased physical activity, can lead to health benefits in those with chronic disease, prevent or manage a number of noncommunicable diseases, and lead to an increased quality of life.

Medical Fitness at ExercisAbilitiesDr. Daniel Millrood, PT, EdM and Charlette Chua, PT, DPT have been practicing, teaching, and promoting research that focuses on preventative health care, injury prevention, health promotion, physical fitness, and wellness for more than 3 decades.

They site that “it is almost incomprehensible that despite ongoing advances in biomedical, pharmaceutical, and information technologies, the current health care system in the United States is failing. The United states spends more per capita on health care than any other nation. Yet, the incidence and/or cost of managing obesity, heart disease, type 2 diabetes mellitus, osteoarthritis (OA), and cancer are enormous.”

They suggest that “the Patient Protection and Affordable Care Act of 2011 may or may not have been the answer, but the triple aims of health care reform—focusing on cost, access, and quality of care—are solid. A system that emphasizes preventative, patient-centered care, provided and managed by a multidisciplinary team of providers that includes physical therapists (PTs) as specialists on movement and function, is a solution that would allow our health care system to cost-effectively maximize the amazing resources we have at our fingertips.”

The APTA (American Physical Therapy Association) envisions physical therapists as primary-point practitioners in the preventative health care arena. Millrood and Chua site that physical therapists often treat individuals after disease and/or injury has already affected patients and their families.

It has become increasingly clear that a more preventative approach allowing the “skilled physical therapist services prior to the onset of injury, disease, and illness, including intervention and patient education, could prevent unwanted suffering and loss of quality of life that results from a lack of physical fitness.”

This realization led to the development of a physical therapy-based adult fitness examination.

It’s time for your Physical Therapy Check-up

An annual assessment with a physical therapist is used to determine health status and identify health risks of individuals in their community.

Client Benefits: Physical therapists have the education, experience, and expertise necessary to provide a broad health screening to allow tracking the patient’s health status over time. It may also lead to necessary, more in depth, physical therapy assessment and treatment plan or to referral to another health care professional for potential problems identified during the checkup.

In 2012, Millrood and Chua produced the Adult Fitness Examination (AFE) which is a comprehensive, noninvasive, evidence-based physical therapy approach to assessing the fitness of asymptomatic adults. It incorporates fitness components of musculoskeletal alignment, balance, range of motion and manual muscle testing that are not addressed by the American College of Sports Medicine (ACSM). The AFE measures functional performance and uses common physical therapy test and measures. The AFE can be used to monitor wellness outcomes over time and promotes interdisciplinary communication regarding adult fitness.

Thus, even asymptomatic or “healthy” individuals are strongly encouraged to have an annual PT check-up. Individuals that have functional limitations or disabilities are encouraged for an annual therapist assessment at a minimum to optimize needed safe and effective exercise capabilities and benefits. Therapists can help guide individuals to safe and effective exercise programs, assist in finding resources for community health and wellness classes, medical fitness classes and/or adaptive classes and programs available in your area.

Physical activity is a powerful intervention, as evidenced by the numerous studies showing its relationship to morbidity and mortality in well populations as well as populations with functional limitations, impairments, or disabilities. Perhaps most importantly, physically active adults report greater quality of life and enhanced productivity at work and with leisure activities. An Adult Fitness Examination or annual PT checkup by physical therapist can help direct individuals on a pathway of health and wellness, help keep them on track, and assist with prevention of future disease risk. Schedule yours today!

Resource: Millrood, D., & Chua, C. (2012). Adult fitness examination: A physical therapy approach. Alexandria, VA: American Physical Therapy Association.

Lisa Bailey PT  is a physical therapist at Exercisabilities.  She specialized in senior fall prevention, aquatic therapy, and many of adult and senior therapy topics.

ExercisAbilities Inc.

Exercisabilities Pediatric Clinic Open House

Come check out the latest addition to our clinical services and join in on a “fun”draiser at the same time.  Exercisabilities now offers pediatric services in physical therapy, occupational therapy, and speech therapy to all individuals from birth to 100+.

On Tuesday, April 17th, Exercisabilities will hold our Spring Open House which will feature a family fun event with Art on the Go‘s Nicki Novotne, Root Beer Floats, henna tattoos, raffle, yummy snacks and more all to support our new pediatric rehabilitation programs and services.

Open House: April 17, Tuesday 4:30-6:30

Ribbon cutting for Pediatric Center at 4:00PM


Art on the go Fundraiser: 5:30-7:30

Price: Open House is Free,  Art on the Go Family Fundraiser is $35.00/person ($10.00 will go back to EA as your donation)

No sign up required for the open house.  To participate in Art on the Go, click here.

(children ages 5-7 must have a parent helping, ages 8 and up can paint on their own.)

We will be selecting and asking for volunteer to showcase their art in our first ever Exercisabilities art exhibit to brighten up our new pediatric space. We look forward to seeing everyone’s work or art!

We will see you there!!


Make a Change in Childhood Obesity Rates, Refer to KidShape 2.0 at Exercisabilities

Childhood Obesity

Is a multifaceted problem that needs a multifacted solution.

Be a part of the solution

Did you know that the rate of US youths ages 2 to 19 who were obese rose from 14% in 1999 to 18.5% in 2015 and 2016, with the most significant increase among those ages 2 to 5?   These findings also showed a significantly higher obesity risk among Hispanics and African-Americans, compared with whites.  Obesity is on the rise, and so is the onset of Type II Diabetes (caused by poor lifestyle habits and is directly coorelated to obesity) in children as young as 5 years old.  Our youth are beginning a health decline at a younger and younger age and only a change in lifestyle habits will turn this dismal outlook around.

An apple a day keeps the doctor away.  Well, if only it was that easy.  Increasingly busy families are causing parents to put their own health on the back burner.  Lack of sleep, lack of exercise, greater number of jobs sitting at a desk, no time to properly grocery shop, meal plan, or cook…does this sound familiar?  What are these habits leading to?  Unhealthy families and unhealthy children.

Parents serve as the primary role models for their children.  But not only that, parents are the ones caring for the children, and what the parents are eating and what activities the parents are getting or promoting, is also what the children are eating or doing.  The correct approach to turn around the statistics on childhood obesity is to address the problems causing the issues with the entire family.  A well running family results most often in a healthy child.

Exercisabilities is here to help address childhood obesity with the entire family in our new KidShape Program!  KidShape is a comprehensive evidence-based pediatric weight management program for families with children ages 6-12 years of age that is proven to work!  When you need to help a family with an overweight or obese child, we are here to help!

Exercisabilities is Committed to Improving the Health of Olmsted County,

by starting with reducing childhood obesity. KidShape 2.0 includes interactive nutrition activities, with a family cooking program and physical activity education component as well.  It is delivered by a Registered Dietitian and a youth exercise specialist, utilizing the KidShape 2.0 curriculum, which is evidence based and developed by a team of experts which included dietitians, a professional chef, youth exercise experts, teachers, and behavior change psycholotherapists.  KidShape 2.0 includes:

  • Interactive family-based weight management lessons focus on eating healthy, moving more, and feeling good.
  • an initial individualized assessment
  • 6 interactive sessions which include nutrition games and activities, family cooking program, cognitive behavior modification, self-esteem and parenting support, fun physical activities, and more!
  • 8 ongoing monthly meetings with similar format
  • Adult and age appropriate color workbooks
  • Self-monitoring kid-friendly tracking tool

For more information, see our website

Medical, physical, or cognitive disorders welcome!


How to refer a family to KidShape at Exercisabilities

The KidShape 2.0 program, delivered by our registered dietitian, is potentially reimbursable by insurance as group medical nutrition therapy.  It does require a prescription from a qualified medical provider in order to be billed.  If you are not a medical provider, you can have the child schedule a visit with their primary care provider and send a letter to them indicating your recommendations.

Fax the signed prescription with diagnosis indicating the child’s percentile based diagnosis code (overweight or obese) and contact information, along with order specification for :

  •  1 Medical Nutrition Assessment
  • 16 group medical nutrition therapy sessions
  • Length of term- 1 year from start

We will take care of everything from there.  We will contact their insurance company to insure coverage and notify them of any potential out of pocket expense based on this analysis (co-pays or deductibles will apply).

Classes are for groups of 12 children and their families.  Classes are beginning May 2018 and will be rolling from then on.

Fax:  888-624-3107/ Phone:  507-259-7570


2530 Broadway Ave N

Rochester, MN 55906

Heart Healthy Diet

Heart Healthy Diet

Heart Healthy Diet

By Mackenzie Distad, EP-C, BS 

ACSM  Certified Exercise Physiologist/Exercise Specialist

Living a healthy lifestyle is the best way you can prevent or fight cardiovascular disease. Important components of a healthy lifestyle include regular exercise and physical activity, as well as eating a heart healthy diet. What you eat can increase or decrease your risk of heart disease. But which foods are good and how do you get started? It can be tough to change all of your eating habits at once so here are a few ideas to move you towards a more heart healthy diet.

Look at portion sizes

The amount of food you eat is just as important as the types of food you are eating. Have you seen the huge portion sizes served in restaurants!?! Meal portions are growing the in US, so it is important to examine how much you are consuming at mealtime. Try using a smaller dinner plate or bowl at home. If you eat out at a restaurant, box a portion of your meal up right away to take home. Try to practice mindful eating: Do not eat until you feel stuffed or very full; try to eat until you are satisfied and save the rest for later. It is also important to read food labels at the grocery store. Keep an eye on the portion sizes described on the nutrition facts panels.

Eat more fruits and vegetables

Fruits and vegetable are great sources of vitamins and minerals, are low in calories and high in dietary fiber. Eating more healthy fruits and vegetables can help to prevent cardiovascular disease and may help you avoid eating high-fat foods. Introducing or increasing vegetables and fruits in your daily diet can be easy: Keep them washed and cut in the fridge so they are easy to grab as a quick snack throughout the day. You can also mix them into meals, like in a stir fry, or use them as a side.

Whole grains

Try to make your grains whole grains. Whole grains are full of fiber and other nutrients that help to control blood pressure. Things to look for include whole-wheat flour, whole-grain bread, brown rice, whole-grain pasta and oatmeal. It is important to read the food labels with some of these foods. For example; when purchasing bread, make sure the first ingredient is whole grain or whole wheat flour – not enriched or refined flours. Starting to introduce these whole grains to your diet will help you to be living more heart healthy.

Limit unhealthy fats

Try to cut down on the amount of saturated and trans fats in order to lower your levels of bad cholesterol. High levels of bad cholesterol in your blood can lead to a buildup of plaques in the arteries – increasing your risk of a heart attack or stroke. When you do use fats in cooking, etc., choose monounsaturated fats like olive oil or canola oil. Polyunsaturated fats are also good choices for a heart healthy diet. These can be found in certain fish, avocados, nuts and seeds. It is important to remember moderation with all fats though. All types are still high in calories.

ExercisAbilities has an in-house Dietician who can provide one-on-one Nutrition Counseling.

Choose low-fat protein sources

Try to stick to consuming lean meat, poultry and fish, low-fat dairy products, and eggs. There is also protein in foods like legumes (beans, peas and lentils), soybeans and tofu that are low in fat. These are plant proteins that are lower in fat and bad cholesterol than animal proteins.

Reduce sodium consumption

Eating a lot of sodium can have a large impact on your blood pressure – a risk factor for cardiovascular disease. The American Heart Association recommends that healthy adults have no more than 2,300 milligrams of sodium a day (about a teaspoon). The easiest way to start reducing the amount of sodium you consume is to look at the food labels and reduce the amount of restaurant food you eat. The largest contributors to sodium in our diets is not what we add at the table, but is the sodium in restaurant and processed/pre-packaged foods.

Allow yourself an occasional treat

Allow yourself a treat every once in a while! A candy bar or a few potato chips won’t ruin your heart healthy eating efforts. Enjoy your special occasion dinners with family or friends – but don’t let it turn into a regular occurrence. If you start to incorporate these changes in your eating habits, you will find that eating a heart healthy diet is reasonable and can still be enjoyable.

LEARN TO BE FIT – Exercise and Diet Program

ExercisAbilities knows healthy eating is quite the change for some. That’s why we continue to offer our Learn To Be Fit program.  This year long program combines counsel on proper diet, peer support, accountability and exercise. It’s a great way to make a healthy lifestyle change. Check out the next Learn to Be Fit class on our webpage and get registered today!

For more information on heart health and heart healthy eating, check out the American Heart Association’s website or