Get active with a disability
A guide to getting active if you have a disability or long-term health condition.
This guide will help you:
- build activity into your day
- search for activities or classes
- browse activities and sports
Build activity into your day
The government recommends doing 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.
Search activities and events
Find an inclusive gym on the Activity Alliance website.
Use the Activity Alliance's event finder to find an activity or submit an opportunity in your area.
Browse through activities on the BBC's Get Inspired section.
Get into Paralympic sports
Find a sport based on your disability and find a club near you using the Parasport website.
Disability sports listings
Most sports organisations actively encourage disabled people to get involved. The list of organisations below is by no means exhaustive.
The British Disabled Angling Association supports disabled people of all ages and abilities to get into fishing in the UK.
The British Wheelchair Archery Association supports archers with all impairments from grassroots to elite level with expert advice and coaching.
If you're looking to start in athletics, Parallel Success offers great opportunities for disabled athletes.
England Badminton Players Association for Disabled aims to get more disabled people into badminton at any standard or level.
Boccia England is responsible for all aspects of the sport, from beginner to expert, providing for all levels of participation.
Disability Bowls England aims to be the first port of call for anyone with a disability looking to get into bowls.
If you enjoy dancing for fun or to stay active, find a disability dance class near you with Para Dance UK.
Look up clubs and find out more about getting into disabled fencing with British Disabled Fencing.
Visit Goalball UK to find out more about the sport and how to get involved.
Golf organisations supporting and promoting disability golf are listed on England Golf's disability section.
Find an accessible gymnastics club near you using the British Gymnastics website.
Find a riding group near you using the Riding for the Disabled Association website.
Find training opportunities near you from The Disability Karate Foundation website.
Find out how to get into adaptive rowing at British Rowing.
Find an accessible sailing venue near you on the Royal Yachting Association website.
Look up accessible shooting clubs on the Disabled Shooting Project website.
Find out how to get into sledge hockey with the British Sledge Hockey Association.
Find a local ski group, book lessons and find skiing activities near you at Disability Snowsports UK.
Strength and flex
Improve your strength and flexibility with this 5-week exercise plan. Not adapted for wheelchair users.
Find a swimming pool near you with disability access and local disability swimming clubs at swimming.org.
Table Tennis England works to increase the number of disabled people who take part in table tennis.
Find out about how to take part in tennis if you have a disability with the Tennis Foundation.
Find a sitting volleyball centre near you using the Volleyball England website.
Find a club near you and all you need to know about wheelchair basketball with British Wheelchair Basketball.
If you want to give wheelchair rugby a try, find your local wheelchair rugby club on the GB Wheelchair Rugby website.
Back Up – supporting people with spinal cord injury
LimbPower – supporting amputees and people with limb impairments to reach their sporting potential
Mencap Sport – supporting people with a learning difficulty
Special Olympics GB – supporting people with learning disabilities
WheelPower – supporting wheelchair sport
Page last reviewed: 20 June 2019
Next review due: 20 June 2022