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Home exercises for people with a disability

Physical activity is for everyone, including those living with a disability. There are plenty of home workouts and exercises you can do from the comfort of your own home. These include adapted workout videos, light exercises to perform throughout the day, walking, dancing and much more.

Whether you're disabled, or living with someone who is and wants to get more active, you can take part. 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 helps people with disabilities enjoy the benefits of physical activity. These activities can now be found online so they can be enjoyed safely at home.

On The Move at Home are a series of short, fun videos which are easy to follow and can be done at home using everyday objects, with no specialist equipment required. They are varied too, so rather than doing the same exercises each day, you can have a go at hockey, bowling and other seated activities.

We appreciate that there isn't a 'one size fits all' workout for people living with a range of disabilities, so for that reason we've provided suggestions on how to tailor each activity to your needs.

If you're looking for ways to get outside without worrying about accessibility, check out our On The Move Outdoors section where we've been busy travelling Norfolk to assess local walking routes and trails for suitability.

Supporting people with complex disabilities

EPIC Norfolk Live Seated Exercises

EPIC Norfolk will be putting on a live seated exercise session on Zoom at 3pm on Thursday afternoons. These will start on 12th November and continue for 6 weeks until 17th December.

You can check out the previous sessions here to see if they appeal to you. Alternatively, to join in the live sessions and make new friends, contact Ellen Valint for the joining link by emailing

More resources

Activity Alliance

Want to move more at home? 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 here.

British Blind Sport

Those with sight loss can take advantage of various home activities, such as Yoga, HIIT classes, Pilates and Dance, and Strength classes to get active at home using the resources found on 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.


There are plenty of workouts and exercises to support amputees and those with limb difference to stay active at home. Some require equipment you can find around the home, but most don't require any equipment and can be done from your own home.

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 at home to encourage others using the hashtags #LimbPowerShare and #StayInWorkOut

Sense Resources

Sense have designed a resource section to help support people living with complex disabilities. There's the 'Making Walks Sensory' pack to plan walks and sensory activities, and the 'Making Sense of Mini Games' consists of various suitable games and activities.

These are primarily designed for all people who support disabled people, whether they are parents, siblings, carers, support staff or volunteers.

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.


To stay active at home during lockdown, those with wheelchairs can take advantage of several resources and home workouts.

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 731566