Healthy activity: walking, parkrun and inclusive cycling — Easy Read

Start with what you enjoy

Being active can mean dancing, walking or wheeling, gardening, swimming, games, an adapted sport or movement to music. It does not have to mean a gym or competition. Ask what feels enjoyable, comfortable and meaningful. Some people prefer quiet activity or familiar company; others want a club or a challenge. Set a goal around their own life, such as joining friends or feeling stronger.

Small steps count

Build up from what the person can manage now, with rests and flexibility. Short periods can add up across the day. Break up long periods of stillness where possible and safe. A person who needs assistance can ask a physiotherapist about suitable supported movement; this is different from someone moving their limbs without training. Fatigue, pain and changing health may mean that plans need adapting.

Understand general activity guidance

For substantial health benefits, current guidance for disabled adults aims towards at least 150 minutes of moderate activity each week, with strength and balance activities on at least two days. Moderate activity makes breathing faster while still allowing conversation. These are population goals, not a pass-or-fail test or an individual prescription. Someone unable to reach them can still benefit from activity that fits their needs.

Children and young people have different guidance

For disabled children and young people aged 5 to 18, NHS guidance suggests aiming for 20 minutes of activity daily, in smaller parts if needed, with manageable strength and balance activities three times a week. Build up gradually and focus on play, enjoyment and inclusion. Younger children and children with complex health needs need age-appropriate individual advice. Do not use adult targets for them.

Make access practical

Before attending, ask about step-free access, accessible toilets or changing facilities, hoists, communication, quiet times and equipment. Explain useful adjustments: a demonstration, shorter instructions, extra time, a familiar supporter or a smaller group. Clarify costs, transport and any support arrangements. If a service says no, ask what individual assessment and adjustments were considered; a diagnosis alone should not replace this discussion.

Include wheelchair users and people with complex needs

Seated exercise, adapted equipment or supported activity may be options. Check that the wheelchair or seat supports the activity and ask for advice if there is pain or strain. Someone with significant movement difficulties may need input from physiotherapy, occupational therapy or the wheelchair service. The person’s signs of comfort, interest or refusal matter. Do not assume that passive movement gives the same fitness effects as active exercise.

Plan around health conditions

Ask the relevant clinician about new or demanding activity where there are concerns about heart or breathing conditions, seizures, diabetes, pain or recent illness. For swimming with epilepsy, agree a suitable safety and support plan. Take prescribed treatment and emergency plans into account. Stop and get advice for unexpected pain, dizziness or unusual breathlessness; a life-threatening emergency needs 999. Individual planning should enable participation wherever possible.

Eat and drink in ways that support health

Support enough nourishment, enjoyable meals and fluids suitable for the person. Help with shopping, cooking or accessible utensils where needed. Unintended weight loss, difficulty eating or concerns about weight deserve an assessment, not blame. A person with swallowing problems, PKU, kidney disease or another specialist diet should follow their own clinical advice. Do not impose generic food swaps, supplements or fluid targets that conflict with it.

Sleep, medicines and prevention also matter

Ask about sleep, pain, mood, constipation, dental health, sight and hearing, and review prescribed medicines when needed. Discuss smoking or alcohol support respectfully if relevant. People aged 14 or over on their GP’s learning disability register can have an annual health check; ask for an accessible health action plan. New symptoms should be assessed when they occur, without waiting for the annual appointment.

Support choice and follow through

Adults should be supported to understand and make their own choices. Do not use food or exercise as punishment, restrict ordinary outings because of a weight target, or insist everyone joins the same activity. Agree the practical support needed and include it in a care review if there is a gap. Notice enjoyment, confidence, energy and participation as well as any health measures. Review together and change what is not working.

Try parkrun or parkwalk

parkrun events are free. At the usual 5 kilometre events, you can walk, jog or run; there is no cut-off time. You can also ask about volunteering or come to watch. Register through parkrun if you want your finish recorded. Contact the local team before your first visit about the route, meeting point, toilets, communication and any supporter joining you. A parkwalker volunteer encourages walkers, but this is not a promise of individual care or a trained guide.

Check a parkrun course for your access needs

parkrun welcomes wheelchair users, but course surfaces, slopes and weather differ. Talk to the event team and decide whether the course suits you and your equipment. Mobility scooters are permitted under parkrun’s wheels policy; handcycles and ordinary bicycles are not. Agree any personal assistance or guiding beforehand rather than assuming it will be provided. Check cancellations before travelling.

Walking groups and hiking

Ramblers Wellbeing Walks offers free group walks, including short routes. The wider Ramblers programme includes longer walks and hikes, with different grades and membership arrangements. Check distance, duration, pace, hills, steps, stiles, surface, toilets and chances to rest. Ask the leader about an easy-access route and whether you can bring your supporter. A short local walk may be a good first visit; a countryside hike needs more preparation.

Get ready for an outdoor group

Ask what clothing, footwear, drinks and equipment fit the route and weather. Arrange transport home and a way to contact someone. Explain relevant support needs, such as clear directions, extra processing time or help managing a health condition. Agree what happens if you need to stop or leave early. A volunteer walk leader does not automatically provide personal care, medication support or one-to-one supervision.

Find cycling groups and adapted cycles

Cycling UK lists local clubs and groups. Wheels for All lists inclusive cycling centres, and Wheels for Wellbeing offers inclusive cycling information and sessions in south London. Some centres have tricycles, handcycles, tandems or other adapted equipment. Ask what is available, whether you need to book, the cost, transfer support, training and whether the route is traffic-free. Ask for an individual trial; having a learning disability does not by itself tell anyone which cycle suits you.

Tandem cycling and sight loss

A tandem lets two people cycle together. The front rider is often called the pilot; the rear rider is sometimes called the stoker. Tandem Trekkers is a West Yorkshire club for blind and partially sighted riders. It asks new riders and pilots to attend an induction, normally on an off-road track. Contact the club about current sessions and arrangements. Discuss communication, pace, mounting and stopping together before a ride.

Borrowing a tandem

Charlotte’s Tandems lends tandems and tag-alongs free to eligible disabled people or people with additional needs who cannot safely ride alone. Availability and suitability must be agreed. You arrange collection and return, and provide your own riding partner: the charity does not supply a pilot, give rides or deliver the cycle. Check how you will transport and store it and what the loan agreement requires.

Healthy eating alongside activity

Our healthy eating guide explains balanced meals, drinks and practical shopping support. Food and activity plans should respect your wishes, culture and health needs. Ask for individual dietary advice where needed, and avoid copying another person’s restricted diet or swallowing plan.

Moving more and feeling well

parkrun and parkwalk

Check the route

Walking and hiking groups

Cycling with support

What you can do next

More useful links