Moving when your body makes it hard

A lot of exercise advice quietly assumes a body that is never in pain, never exhausted and never needs a seat. Yours might be different. Maybe you have a disability, a long-term condition, chronic pain, fatigue, or period days that flatten you. You still belong in the conversation, and the UK guidance says so.

What the official guidance says

• The UK Chief Medical Officers' guidelines for disabled adults say: make physical activity a daily habit, give things a go and enjoy what you do, do not be still for too long, and even a little movement is better than nothing.
• For big health gains, aim for at least 150 minutes a week of moderate activity, and strength and balance activities on at least 2 days a week, if you can. Use the talk test: moderate means you can talk but not sing.
• The NHS says its adult guidelines are also suitable for disabled adults, and that wheeling a wheelchair counts as a muscle-strengthening activity.
• The NHS wheelchair fitness page says not to worry about hitting the targets straight away. If you are new to it, start with 10-minute sessions and build up.

Ideas that fit more bodies

• Seated exercises: the NHS has gentle chair-based routines for flexibility and strength, such as chest stretches, upper-body twists and hip marching.
• Water: swimming or a water class takes weight off sore joints.
• Short bursts: three 5-minute moves count more than one long session you cannot manage.
• Pick the time of day or cycle day when you feel best, and keep the rest as rest.
• Choose movement you enjoy, such as dancing in your chair, stretching in bed or gardening.