Physical activity guidelines for adults with disabilities
The physical activity guidelines for adults with disabilities state that we should be aiming to participating in 150 minutes (2 hours 30 minutes) per week, this should include a range of aerobic as well as strength and balance activities twice a week. It is important to limit the amount of time we are stationary in one position (sedentary behaviour), as this can be harmful to our health and wellbeing.
What this means
Adults with a disability should aim to be physically active throughout the day, this could include structured activities such as attending a group or session, or unstructured like going for a walk.
- Moderate intensity activity refers to participating in an exercise which will result in both your heart and breathing rate to be increased.
- Strength activity refers to any exercise that will build muscle strength, such as resistance bands, press ups and lifting weights.
- Balance activity refers to exercises that will support our core strength, including sit to stand, one leg stands, yoga and Pilates.
It is important to speak with your medical practitioner if you have any concerns about being physically active.
Health benefits
There are many health benefits adults with disabilities associated with staying physically active, some of which are listed below.
- Reduced cardiovascular ill-health (stroke and heart disease)
- Reduced risk of long-term health conditions (type 2 diabetes)
- Increases mobility
- Muscle and bone strength
- Mood and anxiety
- Independence
- Sleep
- Flexibility, balance and co-ordination
- Mobility
- Social skills and friendships
- Healthy weight
Activity Ideas
- Raised bed gardening
- Seated yoga
- Nature walks
- Swimming
- Walking football (or similar)
- Active gaming
For more information on activity ideas or the health benefits associated with being active with a disability, visit Inclusive games to play with disabled people with complex needs on the Sense website.
Local groups and services
SASP, our local activity and sports partnership has a wide range of information, advice, support and activities available across Somerset to support people with a disability to stay or start getting physically active. For more information visit Disability Inclusion on Somerset Activity & Sports Partnership.
Resources
SCOPE has a wealth of information and advice on keeping physically active and how this benefit us as individuals, for more information on keeping active at home or in the community. Visit Exercising from home on the Scope UK website for more information.
Top tips for adults with disabilities
- Choose activities that work for you – Adapted exercises, seated workouts, swimming, or assisted movement can all support physical activity. Focus on what feels right for your body.
- Set realistic goals – Start from your current level and build gradually. Small, achievable steps can help maintain confidence and motivation
- Plan ahead to make activity easier – A little planning can help you stay consistent. Have options for different days, settings, or energy levels.
- Use support and community – Join inclusive activity groups, communities, or work with professionals who understand your needs.
- Track progress in ways that matter to you – This could be improvements in energy, independence, confidence, or mood. You don’t have to focus just on time or intensity.