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Disabled Adults
Activity Ideas
Staying active is one of the most powerful ways to support your physical and mental health, no matter your level of ability. Physical activity is safe and recommended for disabled adults, and even small amounts of movement can make a big difference. Regular activity helps improve mood, boost energy, and enhance overall quality of life. It strengthens muscles and bones, supports better balance and mobility, and can help manage or reduce symptoms of long-term conditions. Being active also contributes to better sleep and can reduce feelings of stress or anxiety.
Aim to move in ways that feel good and are accessible to you. This could include seated exercises, resistance band workouts, gentle stretching, or adapted sports. Activities like swimming, walking with support, or using a stationary bike can be great options. Strength and balance exercises are especially important and should be included at least twice a week. These activities help to maintain independence and reduce the risk of falls. Whether it’s dancing sitting down, joining an inclusive fitness class, or doing a short routine at home, every bit of movement counts.
Top tip
Talk to a healthcare professional if you’re not sure where to start or want help tailoring movement to your needs. Speak to your local gym about activities to suit your needs or inclusion to have adaptations. Fitness professionals can guide you and made adaptations as required to support you.
This might include mobility equipment, support bands, or assistance from a friend. Some days your body might feel more capable than on other days, so be kind to yourself and adapt your workout as needed.
Ideas
Try to build up to 30 minutes of physical activity a day, broken into manageable chunks if needed. Here are some ideas to get you started:
- Seated exercises to do at home
- Resistance band exercises to strengthen muscles
- Supported walking or wheeling outdoors
- Inclusive dance or movement classes
- Swimming or aqua aerobic classes
- Kings disability badminton
7 Day Timetable
Here is a 7-day timetable you could try, to include 30 minutes of activities per day:
Empower Your Every Move!
A weekly calendar to Boost mobility, strength and mood. Designed for Disabled Adults
30 minute duration
MONDAY
Dancing
Put on your favourite music at home or join a Zumba or Ceroc class. Great to boost your mood and do some cardio
TUESDAY
Yoga or Pilates
Helps to strengthen muscles and help support balance and mobility
WEDNESDAY
Home workout
Try an online videos that you can do seated or standing to help improve the strength of your muscles
THURSDAY
Swimming
Join a swim class, aqua aerobics or do gentle water walking. Water supports your body and reduces joint strain
FRIDAY
Pilates
The NHS has pilates for beginners which focuses on balance, posture, strength and flexibility. It is suitable for all ages and fitness levels
SATURDAY
Social walk
Try walking with someone you enjoy spending time with. It keeps motivation up and is great for mental wellbeing
SUNDAY
Choose a sport
Pick a sport from our activities list, it is a great way to socialise and meet new people!
