A guide line 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
To improve your health, try to put some time aside to do activities that improve your heart health and your muscle strength.
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.
- 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.