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Fitness for all: Physical activity and disability

A woman in a wheelchair uses gym equipment.

Dec. 2, 2024—More than 1 in 4 U.S. adults live with some form of disability. If you're one of them, you know staying active isn't always easy. The good news is that full mobility isn't required to get the many benefits of exercise.

Health benefits of physical activity

For one thing, aerobic activity can lower the odds of certain health conditions that people with disabilities are at greater risk for, according to the Centers for Disease Control and Prevention.

These conditions include:

  • Obesity.
  • Stroke.
  • Diabetes.
  • Cancer.

Regular exercise also increases the mobility you do have. Plus, it just makes you feel good. You'll reap big benefits like:

  • Better mood.
  • Better sleep.
  • Decreased stress and anxiety.
  • Increased self-esteem.

Types of exercise

There are many ways that you can adapt physical activities, even if you use an assistive device. Some general examples of exercises that benefit people with disabilities include:

  • Modified sports, like rowing, cycling and golf.
  • Exercise videos.
  • Weightlifting.
  • Water aerobics.
  • Walking and hiking.
  • Swimming.
  • Seated volleyball.
  • Rowing.

There are also plenty of opportunities to get moving during the day—even if you don't feel like exercising. All of these things count toward your goal of staying active:

  • Walk or roll to your mailbox.
  • Take the dog out for a walk.
  • Dance to your favorite song on your feet or in a chair.

Ready, set, go

These activities are a good starting point. But remember, everyone is different. A doctor or physical therapist can help you choose workouts specific to your situation. Together, you can set appropriate goals and break progress into achievable steps.

Here are a few more tips to get set for exercise success:

  • Make it a habit. Don't be discouraged if exercise feels tough at first. It takes a month for most people to make a habit out of a new routine. Thinking about short-term benefits like stress reduction can be more helpful than focusing on long-term outcomes like weight loss.
  • Start small and go at your own pace. Whatever you choose, start slow and increase your physical activity over time. Every little bit counts—and you'll reap benefits from just a few minutes of moving, according to the American College of Sports Medicine.
  • Pick something you enjoy. When exercise is fun, you're more likely to stick with it.

Remember to always get the green light from your doctor before starting a new exercise program. To learn more about fitness and exercise, visit our Fitness and Exercise health topic center.

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