Seven inclusive sport activities

How can sport and exercise benefit me?

You can benefit from exercise, no matter what your ability is, or how old you are. Regular physical activity can strengthen your muscles and bones and help you to stay a healthy weight. Finding a sport that you enjoy can also be a fun way to boost your activity levels and keep fit.

Exercise isn’t just good for you physically. The mental health and wellbeing benefits of exercise are also well known. It helps to:

• improve your sleep
• improve concentration
• reduce the risk of depression
• boost your confidence and social skills

What is an inclusive sport for people with disabilities?

These are sports that can be adapted for people with disabilities. Here are seven inclusive activities that you can try:

1. Swimming

Swimming has lots of health benefits and is fully inclusive. Swimming pools need to be accessible to wheelchair users by law. They have special equipment (hoists) or lifts to help people with limited mobility to access the water. It also can be a calming sensory experience which is often useful for neurodivergent individuals. As water supports your bodyweight, it can give you a sense of freedom as you float or swim in the water. It’s also a low-impact sport. This means it doesn’t put a lot of strain on your joints and muscles making it a good choice for those with chronic pain conditions.

2. Basketball

Basketball is inclusive for anyone with a physical disability or intellectual disability, and for people who are deaf and hearing impaired. It’s a great cardio activity, and it has lots of health benefits. For example, it will help you increase muscle strength, especially if you’re a wheelchair user. If you’re looking to take part in a team sport, basketball could be a great activity for you. Some basketball clubs also offer supportive aids, like ear defenders (headphones that reduce external noise), depending on your needs.

3. Tennis

There are different types of tennis that are suitable for people with a range of physical disabilities, including wheelchair users. Tennis is also a popular sport for people who are partially sighted or blind in the UK. You play on a smaller court with a tennis ball that makes a noise so you can hear where it bounces when you hit the ball. As well as being a good cardio workout, tennis can also help to improve your self-confidence, and reduce stress levels.

Wheelchair tennis has the same rules as tennis, except the ball can bounce twice. Sensory tennis is also an option for people with complex disabilities.

4. Badminton

Badminton’s popularity as a sport is growing among people with a range of disabilities. Playing badminton can help to reduce anxiety and improve your heart health. Badminton is also a social sport, and it can be a great way to connect with other people. For wheelchair users, it can also be a good way to strengthen your upper body muscles.

5. Rugby

Rugby is inclusive to people with different disabilities. For example, wheelchair rugby is full contact and played indoors. Visually impaired rugby uses a ball with a bell inside that makes noise when kicked or passed. Deaf rugby is played on grass and sign language is used. There is also tag rugby which is non-contact. There’s no tackling, instead players are tagged.

All forms of rugby have been shown to improve physical and mental well-being. It could be a great option if you like fun and fast-paced team sports.

6. Goalball

Goalball is designed for people who are vision impaired or blind. Fully sighted people can play as well, as shades are worn so everyone has the same vision level.

Goalball is played in two teams, made up of three players. The aim is to score a goal by bowling the ball along the floor so that it crosses the other team’s goal line. The ball has bells inside which can help everyone playing to locate the ball during the game. Goalball can improve mobility and increase upper body strength.

7. Skiing

If you like snow sports, skiing might be a great activity to try. It can help you to build muscle and is a great way to meet other people. Adapted ski equipment is available, to enable people with different disabilities to take part in snow sports.

If you are partially sighted or blind, you can ski with a guide who gives you directions, which can be through a radio. Two track skiing is also suitable for people with visual impairments, as well as hearing or developmental disability.

There are a range of adaptive skiing available for people with physical disabilities. Mono-skis or bi skis allow you to be seated during skiing. Three and four track skis are a good option if you can stand but need support to keep your balance. Lots of indoor snow centres now have adaptive snow sport sessions, so why not find your local centre and get involved!

How much exercise should people with disabilities do?

It’s recommended that adults with a disability do at least 150 minutes of moderate intensity exercise each week. This type of activity raises your heart rate, and makes you feel warmer. What’s important is to move more, whatever activity you choose. The more you can do, the greater the benefits are likely to be.

If you don’t exercise often, start slowly to build up your fitness. Listen to your body and get active at a pace that you feel comfortable with. Warming up before and cooling down after exercising can also help to reduce your risk of injury.

Where can I find out more about inclusive sports?

The Activity Alliance, a charity acting as a voice for disabled people in sport and activity, has lots of helpful advice to help get you started. They also have an online search tool to help you find inclusive gyms in your local area.

If you want to find an activity you can do at home or in your area, visit the Everybody Moves website. This is an online space where you can search for inclusive activities, clubs and opportunities in your local area.

Special Olympics Great Britain provides sporting opportunities for people who have intellectual disabilities.

Getting active can really benefit your health. There are lots of ways to build all kinds of activity into your lifestyle. The most important thing to remember is to have fun.