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UNC My Chart

General Resources:

Steps For Living: Educational tolls and opportunities.  Available in English and Spanish

Playing it Safe: Sports and activity specific discussion

Working for Success: Matching your Physical Abilities and Job Requirements


Activities to Consider for Individuals with a Bleeding Disorder

Regular exercise promotes good health, prevents obesity. and strengths muscles which then supports joints, making joint bleeding less likely.

Safest Moderately Safe* Most Dangerous Avoid in All Cases
Archery Baseball/Softball without sliding All-Terrain Vehicles/ 4 Wheelers
Badminton Basketball Boxing
Bicycling with Helmet Cross Country Skiing High Diving
Bowling Gymnastics Tackle Football
Dancing Horseback Riding Ice Hockey
Fishing Ice Skating Karate
Golf Jogging/Running Lacrosse
Hiking Long Distance Running Motorcycling
Table Tennis Martial Arts Power Lifting
Swimming Roller Skating/Blading Racquetball
Walking Skateboarding Rugby
Soccer Wrestling
Tennis Trampoline
Track & Field
Water Skiing


  • Moderately safe activities may be considered on a case-by-case basis with appropriate precautions and medical clearance.
  • Helmets and/or protective gear should be used depending on the
  • For baseball, recommend playing in the outfield and should always wear a hard
  • For soccer, should not play goalie position and should avoid hitting the ball with the



Physical Activity Guidelines for Americans

Preschool-aged children (ages 3-5)

  • Children should be physically active throughout the day to enhance growth and development.
  • Adult caregivers of young children should encourage active play that includes a variety of different types and experiences.

Children and Teens aged 6-17 should accumulate at least 60 minutes of moderate to vigorous intensity physical activity daily.

  • Aerobics: 60 min or more per day should be moderate or vigorous intensity aerobic physical activity and should include vigorous-intensity activity at least 3 days a week.
  • Muscle Strengthening: As part of their 60 min or more of daily physical activity, it should include muscle strengthening at least 3 days a week.
  • Bone Strengthening: As part of their 60 min or more of daily activity, it should include bone-strengthening (exercise that involves bearing weight) at least 3 days a week.

Physical Activity Recommendations for American Adults:

  • Move more and sit less throughout the day.  Some activity is better than none.
  • For health benefit, adults should do at least 150 minutes (2 hours and 30 min) to 300 minutes (5 hours) a week of moderate-intensity, or 75 min (1 hour and 15 min) to 150 min (2 hours and 30 min) or vigorous-intensity aerobic activity, or an equivalent combination of moderate and vigorous intensity aerobic activity spread throughout the week.
  • Additional health benefits are gained by engaging in more than 300 min (5 hours) of moderate-intensity physical activity a week.
  • Adults should additionally do muscle-strengthening activities or moderate or greater intensity and that involve all major muscle groups on 2 or more days a week.

Physical Activity Recommendations for Older American Adults:

  1. As part of your weekly physical activity, older adults should do multi-component physical activity training that includes balance training as well as aerobic and muscle-strengthening activities.
  2. Determine their level of effort for physical activity relative to their level of fitness.
  3. Older adults with chronic conditions should understand how their condition affects their ability to do regular physical activity.
  4. When an older adult cannot participate in 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and condition allows.