At home
We are committed to ensuring disabled people can be and stay active. We have compiled a list of useful exercise advice, workouts, videos and activity guides. This helps everyone to move more while at home or when going outside for regular activity.
There are many ways to enjoy an active lifestyle. This includes adapting activities so everyone in the household, disabled and non-disabled, can take part together. On this page, you will find lots of exercise advice, workouts, videos and activity guides to support you to be and stay active in and around your home.
Support on being active at home
If you are not as active as you would like to be or you know someone who isn't, here are some resources and guides to help you on your way.
Adapting activities
Get active by adapting sports and activities using the STEP tool. STEP stands for Space, Task, Equipment and People. It is a great way to use household items to be active and support everyone to take part together.
Activity Alliance: Being Active Guide
Our Being Active Guide is for everyone with a lived experience of disability or health conditions. We wrote the guide in partnership with Disability Rights UK and it provides the information you need in a quick and easy format. Download the Being Active Guide.
We Are Undeafeatable: Being active with a long-term health condition
We Are Undefeatable is a campaign led by 15 UK charities that supports people with long-term health conditions to be active. Want help with starting to move more? Visit weareundefeatable.co.uk for ideas and resources to help you start your journey to being active.
Change 4 Life: accessible activity guide
Change4Life has a great guide on adapting activities for disabled children and young people. There are lots of ways to keep disabled children active - start off by choosing activities your child is interested in and adapt them. View Change4Life accessible activities here.
Clinical guidance for physiotherapists
The Chartered Society of Physiotherapy has a bank of resources for physiotherapists on how they can help patients to be active and self-manage existing conditions during the coronavirus pandemic. Access physiotherapy resources here.
Home exercises and gym-free workouts
Getting some exercise doesn't need to be difficult - you don't even need to leave the house! We've pulled together a range of home-based exercises and workout videos suitable for all ages and abilities.
Every Body Moves home workouts
These online workouts are ideal for disabled people who may not have taken part in sport or activity for a while. They are easy to access, can be adapted to your own pace and intensity, and are flexible around your daily schedule. Get active whenever suits you!
10 Today
10 Today is a physical activity broadcast, for older people by older people. It involves short ten minute routines to get you stretching and moving. Broadcast on radio and online, visit the 10 Today website to find out how to tune in.
To stay fit and healthy, it is recommended that you do at least 150 minutes of moderate physical activity a week, or around 20 to 30 minutes a day. Plus, you should also aim to do strengthening and balance exercises at least two days a week.
Many of these routines can be done anywhere, at any time. They are fun, effective and easy to follow:
NHS gym-free workouts
Put the fun back into fitness with these equipment-free workouts for all levels. View NHS illustrated workouts here.
Shapemaster home exercise videos
Shapemaster home exercise videos are designed to support older adults and people with long-term health conditions. Physiotherapist, Rachel Young talks through exercises that can be performed whilst on the sofa or on the floor. Visit Shapemaster YouTube channel here.
One You workout videos
Public Health England's One You campaign encourages people to take control of their health and make small changes like moving more. These 10 minute workouts are an easy way to introduce physical activity into your daily routine. View One You home workout videos.
Sofa Superheroes
Join fitness instructor Kris from Wheely Good Fitness everyday for a Sofa Superhero workout! Search for the hashtag #SofaSuperheroes on social media to find his sessions.
NHS sitting exercises
Not all physical activity needs to involve big movements or jumping around. Seated exercises are a good way to improve mobility, strength and prevent falls. These exercises are gentle and easy to follow. You will need a solid, stable chair that doesn't have wheels. Download NHS sitting exercise sheets.
Impairment specific advice
The National Disability Sports Organisations (NDSOs) are a good starting point for many disabled people who want to be more active. They provide advice, support and opportunities for people of all ages with specific impairments. Find out more about the NDSOs here.
Adaptive yoga with WheelPower
WheelPower has a series of adaptive yoga videos available on their website to encourage wheelchair users to exercise at home. Yoga is a safe and effective way to improve strength, flexibility and balance.
Legal disclaimer
Activity Alliance does not endorse any physical activities on any third party websites that are linked to from our website www.activityalliance.org.uk. If you choose to take part in any activities on a third party website, you do so at your own risk. You, the participant, are responsible for checking the health and safety requirements, and appropriateness of the activity before taking part.
Our website contains links to websites owned and operated by third parties. Activity Alliance accepts no liability for damage or loss, the accuracy and quality of content from third party websites and services accessible by hyperlink. If you use these links you will leave the Activity Alliance website. These links are provided for your information and convenience only and are not an endorsement by Activity Alliance. We accept no liability for the use of or reliance on any information, material, products, or services contained on or accessed through any such linked websites.
Activity Alliance is the operating name for the English Federation of Disability Sport.
