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