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Home exercise for people with a disability

We've put together some resources to help people with a disability to stay active at home, which will help your physical health as well as boosting your mental wellbeing.

As with any kind of physical activity, start slowly and gradually build up the time and intensity of your workouts, and don't forget to warm up, cool down and have fun!

On The Move at home

Our On The Move project brings sport to a range of day care provider across Norfolk to help people with disabilities to enjoy the benefits of physical activity.

Since the On the Move sessions can't run as scheduled, we're bringing the activities online so they can be enjoyed safely at home.

These short, fun videos are easy to follow and can be done at home using everyday objects.

On The Move at home: Week 17 - Hockey

On The Move at home: Week 16 - Exercise Session

On The Move at home: Week 15 - Bowling Into Cups

See our YouTube playlist for previous weeks' activities.

Inclusive table tennis activities

Norwich-based table tennis coach Mark Dare has put together a short video showing some fun activities you can try at home. You don't need to have a table tennis bat, balls, or table, and the activities are easily adapted for people with a disability - so everyone can have a go!

More resources

Activity Alliance

Activity Alliance, a charity which works to make sport more inclusive, has exercise advice, workouts, videos and activity guides to support disabled people to move more while at home.

Find it at

British Blind Sport

You can join in with live, audio-described workouts in the British Blind Sport Stay In Work Out Facebook group, and find more accessible workouts on the British Blind Sport website.


National disability sport organisation LimbPower has launched a number of new resources to support amputees and people with limb difference to stay fit and healthy at home. The resources have been developed with coaches and healthcare professionals with a special interest in working with amputees and individuals with limb difference.

You can find the resources by joining the Facebook groups LimbPower Stay In Stay Active and LimbPower Juniors Stay In Stay Active and on the LimbPower website. Share what you're doing st home to encourage others using the hashtags #LimbPowerShare and #StayInWorkOut

RMR Rehabilitations

RMR Rehabilitation is running online group exercise classes for people who have wheelchairs or need a chair as support. All the classes are led by fully qualified instructors who have experience in working with clients with neurological conditions and individuals who have a wheelchair or mobility issues.

Classes include Adaptive Seated Yoga, Seated Pilates, Seated HIIT style class (Cardiovascular) and Wheelchair Spin class.

Special Olympics Norfolk

You can find lots of accessible lockdown activity videos from Special Olympics Norfolk's sports leaders on its Facebook page.


The national charity for wheelchair sport has created a series of videos demonstrating some simple but effective exercises. These exercises can be done in the home or outside, and can be easily adapted to suit any ability.

You can find videos demonstrating adaptive yoga and resistance band exercises on the organisation's website.

Ellen Vanlint

Ellen Vanlint

Sports Development Officer

  • Safeguarding lead
  • Disability sport
  • On The Move
  • This Girl Can
  • Sport for Change
  • Volunteering
  • Locality Support Officer - Norwich
01603 731 566