Physical activity for people with disabilities: benefits and how to start

Physical activity is useful for everyone, and people with disabilities are no exception. For many, regular movement is in fact one of the most effective tools for staying independent in daily life, preventing complications and feeling more energetic. The key is to adapt the exercise to each person's condition, not the other way round.

Why exercise matters even more

When a disability limits mobility, the body tends to spend more time still. Over time, this inactivity can lead to loss of muscle mass, joint stiffness, weight gain and lower tolerance to effort. Each of these consequences makes daily tasks harder, which in turn reduces movement even further. Exercise helps to break this cycle.

The main benefits of regular, well-guided practice are:

• Mobility and flexibility: keeping joints moving through their full range makes transfers, dressing, reaching for objects or changing position easier.
• Muscle strength: stronger muscles compensate for limitations, protect the joints and help prevent falls. For wheelchair users, strength in the shoulders, arms and trunk is crucial for independence.
• Cardiovascular health: aerobic effort improves heart and lung capacity and helps control weight, blood pressure and blood sugar levels.
• Pain management: in several conditions, such as some forms of arthritis, appropriate movement can reduce stiffness and discomfort.
• Psychological wellbeing: exercise helps improve mood, sleep quality and self-esteem, and group activities create opportunities to socialise.

Which activities to choose

There are many activities that can be adapted. The choice depends on the type of disability, personal preferences and the resources available in the area where you live. Some examples:

• Swimming and water aerobics: water supports part of the body's weight, reduces impact on the joints and allows movements that would be difficult on land.
• Adapted cycling: tricycles, handbikes or stationary bikes allow aerobic training with different levels of support.
• Wheelchair sports: basketball, tennis, rugby or wheelchair dance combine effort, technique and team spirit.
• Boccia: a precision sport that is very accessible to people with significant motor limitations.
• Strength training: with resistance bands, light dumbbells or machines, adapted to a seated position when needed.
• Adapted walking, yoga or Pilates: useful for balance, posture and breathing.

Many sports clubs and associations already have adapted sports sections. Asking the local council or local associations is a good way to find out what is available near home.

How to start safely

Before starting a programme, it is advisable to talk to the doctor or physiotherapist who follows the condition. These professionals can point out movements to avoid, special precautions (for example regarding the skin, body temperature or blood pressure) and the right pace of progression. An exercise professional with experience in special populations can then help put the plan together.

Some practical rules for the first few weeks:

• Start with short sessions of 10 to 15 minutes and increase the duration gradually.
• Always warm up for 5 to 10 minutes with gentle movements and finish with light stretching.
• Use the talk test: during aerobic effort you should be able to speak, albeit with some difficulty.
• Stop if you feel sharp pain, dizziness, unusual shortness of breath or any new symptom.
• Drink water regularly, especially on hot days or in indoor sports halls.

How much exercise to do

General recommendations for adults point to around 150 minutes a week of moderate aerobic activity, plus two days of muscle-strengthening exercises. These targets also apply to people with disabilities whenever their condition allows. When they cannot be reached, any amount of movement is better than none.

An example week for someone who is just starting:

• Three sessions of 20 to 30 minutes of aerobic activity (swimming, adapted cycling or an arm ergometer).
• Two 20-minute strength sessions, with 2 sets of 10 to 12 repetitions for the main muscle groups that can be worked.
• A few minutes of mobility work and stretching every day.

Logging sessions in a notebook or on your phone helps you see progress and stay motivated. Setting concrete goals, such as managing a transfer with less help or swimming one more length, makes the effort more meaningful.

In summary

Regular physical activity helps people with disabilities gain strength, mobility, endurance and wellbeing, and contributes to a more independent life. There are adapted activities for almost every situation, and the starting point can be very modest. What matters is to start slowly, with appropriate guidance, and to keep it regular. This article is for information only and does not replace the advice of a health professional.