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Try something new. If you're not sure what
activities you'd like, find out which sport or
activity you're best suited to using the BBC's
Walking is the easiest way to increase your
activity levels. Find a friend to walk with, or join
a walking group for some extra motivation.
Senior sports or fitness classes keep you
motivated and can be fun, relieve stress and
help you meet friends.
Heavy gardening including pushing,
bending, squatting, carrying, digging and
shovelling can provide a good workout.
Swimming, aqua aerobics and working out in
water are ideal for older adults, because water
reduces stress and strain on the body's joints.
Yoga is suitable for all ability levels. It combines
a series of poses with breathing, and is good for
building strength, flexibility and balance.
Tai chi is an ancient Chinese art that builds
strength, flexibility and balance through slow
and controlled movements.
Pilates focuses on stretching and strengthening
the whole body to improve balance, muscle
strength, flexibility and posture.
Take up running if you're just starting out, try
our popular Couch to 5K running plan.
Disabled people
When it comes to exercise, disabled people have
pretty much the same options everything
from simply getting out a bit more to playing
team sports.
If you can walk, there's no easier way to increase
your activity levels. Try to include walking in
your daily routine. Find a friend to walk with, or
join a walking group for some extra motivation.
Cycling: there are tricycles, quadcycles,
recumbants, hand-powered bikes called
handcycles, and power-assisted bicycles, all of
which are alternatives for those unable to ride a
regular bicycle. Find out more at British Cycling,
Take up running if you're just starting out, try
our popular Couch to 5K running plan.
Get moving with Strength and Flex, a five-week
exercise plan to increase your strength and
flexibility (not suitable for wheelchair users).
Split activity up throughout the day. You can
achieve your target in bouts of 10 minutes or
more. Talk to a health professional or ask an
organisation for people with your impairment
about what the best exercises are for you.
Low-impact exercises such as yoga, Pilates and
tai chi have been adapted to suit the needs of
people with different types of disabilities. Get
advice first, however, especially if you have a
physical impairment exercises not suited to
your impairment may be harmful.
Choose a gym from one of more than 400
Inclusive Fitness Initiative (IFI) accredited
gyms. Find your nearest IFI facility by going to
website.
Swimming can feel quite liberating if you have
a physical disability, as your body is mostly
supported by the water. Many pools offer classes
and sessions catering specifically for disabled
people. Find out more at swimming.org.
Adapted sports many sports can be played
by disabled people on the same basis as non-
disabled people. Some have also been adapted
to make them more disability-friendly, such as
blind football.
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