Getting active if you have a disability or long-term health condition

Build activity into your day

To improve your health, try to put some time aside to do activities that improve your heart health and your muscle strength. It is recommended to do at least 150 minutes of activity a week, as well as strength exercises on 2 or more days a week.

But do not worry about hitting these targets straight away: every little helps. What’s more important is choosing an activity you enjoy.

The easiest way to increase your activity levels is to build activity into the things you do every day, like going to work, shopping and seeing friends.

Tips to build activity into your day:

• walk or ride part of your journey to work or the shops
• get off a bus or tube stop before your destination
• if you drive, park further away from your office and walk or ride the rest of the way
• go for a walk or a ride with your friend rather than meeting for coffee
• exercise before or after work, or during your lunch break
• lots of gardening can provide a good workout
• exercise in front of the TV
• try an online video workout

Some charities have their own workouts online, such as the MS Society.

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Get inspired

Get into Paralympic sports

Disability sports listings

Most sports organisations actively encourage disabled people to get involved. The list of organisations below is by no means exhaustive.

Sport-specific organisations

Angling

The British Disabled Angling Association supports disabled people of all ages and abilities to get into fishing in the UK.

Archery

The British Wheelchair Archery Association supports archers with all impairments from grassroots to elite level with expert advice and coaching.

Athletics

If you’re looking to start in athletics, Parallel Success offers great opportunities for disabled athletes.

Badminton

England Badminton Players Association for Disabled aims to get more disabled people into badminton at any standard or level.

Boccia

Boccia England is responsible for all aspects of the sport, from beginner to expert, providing for all levels of participation.

Bowls

Disability Bowls England aims to be the first port of call for anyone with a disability looking to get into bowls.

Cricket

Organisations working to boost participation in cricket include the English Cricket Board, the Cricket Federation for People with Disabilities and the England Cricket Association for the Deaf.

Cycling

Organisations helping disabled people get into cycling include Cycling UK, Hand Cycling Association UK and Companion Cycling.

Dancing

If you enjoy dancing for fun or to stay active, find a disability dance class near you with Para Dance UK.

Football

Find out where you can play disability football near you using the Football Association’s Play Football section and the Disability football directory.

Fencing

Look up clubs and find out more about getting into disabled fencing with British Disabled Fencing.