Exercises to try at home

The Disability Rights UK team have put together a selection of indoor exercises to help you stay fit, active and focused. Exercise is a wonderful way to improve your health, both physically and mentally and cope with the stresses and anxieties of our current lives. Try to build exercise into your daily and weekly routines.

Activity Alliance have created some useful resources which includes adapting activities so everyone in the household, disabled and non-disabled, can take part together. The We’re Undefeatable initiative also shares activity inspiration in the home to get you started.  

The NHS have some great at home workouts to try, ranging from 10 minute workouts to muscle-strengthening challenges. They also have a workout specifically for wheelchair users. Click here to access the free NHS at home workouts. They also have some video workouts which are easy to follow.


There are specific websites that are designed for exercises at home. For example, Fitness Blender have a variety of different exercises to try as well as tips on eating healthily. Or, if you don’t want to pay, you could try the new platform Unlimited You. They have a mixture of adapted exercises to try, such as a single arm workout or assisted standing.

Woman standing in gym clothes with one arm on chair, stretching her other arm above

There are some great YouTube videos with easy to follow workouts for you to do in the comfort of your home. For example, HasFit offer over 1,000 full length, free workout routines and complete 30 – 90 day fitness programs for all goals and fitness levels. The free workout plans include exercise routines, meal plans, and the best motivation to keep you moving forward. They offer a variety of workouts including seated exercise routines.

Parasport have created some guided home workout videos alongside a qualified fitness instructor. These videos are really easy to follow,  and there is no equipment necessary. The workout routine below is ideal for people who might not have taken part in sport or activity for a while, and are looking for that first step into getting active again.

The MS society have created a range of videos for workouts you can do at home. These are created with the help of personal trainer Dom Thorpe, a specialist in exercise for disabled people. The workouts are designed for different levels of mobility, so you can choose a video that works for you or adapt exercises to your ability.

If you’re not keen on doing a full workout routine, then you could always try to include a few stand alone exercises into your daily routine instead. St George’s instructor Amy shares five balance exercises that can be done at home.

‘The Body Coach’ Joe Wicks has been providing a variety of workouts to try at home, including a live PE lesson for kids on his Youtube channel, Monday to Friday at 9am. He also has other free workouts on his channel, including 7 day challenges to try at home.

Over at BlindAlive.com, they have a variety of free Eyes-Free Fitness® audio exercise programmes. Mel Scott, who is blind, brought together a team of fitness instructors, musicians, and audio editors in order to provide a variety of exercise programs for people who need or prefer non-visual cues while exercising. Many people with or without sight have enjoyed and benefited from these audio only workouts.