Getting in shape, eating better and exercising regularly helps us lower stress, improve self-esteem and our general well-being. Individuals with special needs share these same goals and can achieve their health and fitness goals with the help of an adaptive fitness and nutrition plan.

Here are some tips to help family members with a disability meet their fitness goals: 

• Meet with a doctor or health care professional to develop a program that combines safety considerations with realistic goals. Fitness comes in all forms, and a doctor can recommend modifications for physical activities and traditional exercises to make activities more inclusive. Always follow up on a regular basis with any suggestions or concerns or to adjust the program if necessary.

• Eat a healthy diet. The U.S. Department of Agriculture ( nal.usda.gov/fnic/dietary-guidance-0) has useful information and motivational messages to keep the whole family on the path to healthy eating. If your family member has special dietary restrictions, coordinate with the doctor or nutritionist to develop a plan. The Food and Drug Administration's "Food Allergies: What You Need to Know" ( fda.gov/Food/ResourcesForYou/Consumers/ucm079311.htm) can help you identify common food allergies, learn the symptoms of an allergic reaction and understand food labels to avoid potential allergens.

Take advantage of the tools and resources to track progress to achieve fitness goals.

• SuperTracker from USDA can combine healthy eating goals and physical activity in one place. List your top five personal goals with feedback from a virtual coach, track food intake and physical activity; receive weight management guidance and more. Create a personalized nutrition and activity plan and keep a record of achievements. supertracker.usda.gov/default.aspx

• The Morale, Welfare and Recreation Program ( down- l o a d .mi l i t a r y o n e s o u r c e .mi l / 1 2 0 3 8 /MOS / F a c t s h e e t s / F a c t S h e e t InclusiveCustomerService.pdf) offers inclusive recreation opportunities. In the last few years, there has been a push to further extend services to members of the military community with various disabilities. Check out the MWR fitness, aquatics, sports programs and more. militaryonesource.mil/health- wellness/healthy-living/fitness-nutrition-active-living/fitness-classes-with-moralewelfare-and-recreation

• The Exceptional Family Member Program offers tips and support available to you on and off military installations. militaryonesource.mil/family-relationships/special-needs/exceptional- family-member/exceptional-family-member-program-the-essentials •