Guidelines for adults with disabilities

Be as active as your ability allows. Aim to meet adult guidelines of at least 30 minutes of moderate-intensity activity on 5 days a week.

All people with disabilities should be active. Some physical activity is better than none, more is better than some, and if you take part in any amount of physical activity you gain some health benefits.

Be as active as your ability allows and aim to achieve the adult guidelines. You can count shorter bouts of at least 10 minutes of moderate activity towards the guidelines.

Choose activities appropriate to your ability. You may need to talk to your doctor about what sort of activity you are able to do.

Examples of aerobic activity

Moderate Aerobic Activity	Vigorous Aerobic Activity
Brisk walking; a mile in 15–20 minutes Digging in the garden Medium paced swimming Water aerobics Cycling slower than 10 miles per hour Tennis (doubles) Ballroom dancing General gardening	Jogging or running a mile in 10 minutes or faster Active sports such as football or soccer, squash, aerobics Circuit training Fast cycling (10 miles per hour or faster) or brisk rowing Swimming lengths Tennis (singles) Dancing such as quick step, hip hop, street, salsa, Irish dancing Skipping Heavy gardening (continuous digging or hoeing, heart rate increases) Hill-walking with a backpack

Examples of muscle strengthening and balance activities

Muscle strengthening activities	Balance activities
Digging, lifting and carrying while gardening Carrying groceries Circuit training, step aerobics Exercises using exercise bands, weight machines, hand-held weights	Tai chi and yoga exercises Backward and sideways walking, and walking on heels and toes Standing from a sitting position Standing on one foot