Get Inspired: How to get into disability sport

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Fast Answers
Why get into sport?Being active is a great way to improve your health, clear your mind and put you into a better mood.
Who is it for?Everyone! There are sports clubs around the UK that cater for people with all kinds of impairments or health conditions.
Is there a cheap option?Many clubs and sports centres offer free taster sessions so you can try different sports to find out which is your favourite!
What if I want a proper workout?There are more than 400 inclusive Inclusive Fitness Initiativeexternal-link gyms around the country with specially designed equipment so you'll be working up a sweat in no time.
Can I take it to another level?If you're a budding elite athlete, maybe a Paralympian, there are plenty of opportunities to get spotted. Join a sports club with professional coaches to reach your full potential.
Is there a family option?From obstacle races to treasure hunts, the Change 4 Life external-linkwebsite includes ideas for lots of fun sports and activities for the kids.
So where can I take part?Take a look at our club finder page for events near you.

At whatever level you wish to take part, sport and physical activity can be an enjoyable lifestyle choice.

Physical activity has a number of health benefits including helping to maintain a healthy weight, lowering high blood pressure and boosting the immune system, as well as boosting self-confidence and preventing depression,

In the past, it may have been difficult to find a local sports club that could cater for individual needs, but nowadays nearly all sports have options or variations for disabled people and many clubs can accommodate people regardless of physical limitations.

The Activity Allianceexternal-link can direct you to numerous participation opportunities and programmes including information on different sports in your local area. For other areas of the UK, visit Disability Sport Walesexternal-link, Disability Sports NIexternal-link, or Scottish Disability Sport.external-link

Check out our Activity Guide pages which cover over 70 sports, most with a dedicated disability section.

Just starting out?

Wheelchair Rugby GB Team members, Chris Ryan and Jim Roberts, on how they got involved in the game

Any kind of physical movement is beneficial to your health, so don't think you have to be a great athlete to get involved.

If you're not quite ready to join a club, working out at home is a good starting point. If you're keen to get active but the prospect of entering the world of sport seems daunting, don't worry as there are plenty of great resources out there to help you get started.

BBC's Make Your Move has a wide range of challenges to help you get active - take a look and find the ones which are right for you.

With their connection to County Sport Partnerships around the country, the Activity Allianceexternal-link can point you to sports and activities in your area. Just click on your region and get started. The Parasport club finderexternal-link can also help to find a club near you.

Get back into physical activity

Goz & Ross try out Wheelchair Rugby League

In the past you may have been limited to certain sports such a wheelchair basketball or racing.

If you used to enjoy sport or haven't been active for a while, you might be pleasantly surprised at the variety and popularity of sports now available in addition to the number of clubs that now offer specific options for disabled people.

Don't know where to start? look through the Get Inspired activity guide list that has a range of different activities and their variations to point you in the right direction.

If you have your heart set on joining a gym, there are now more than 400 IFI Inclusive Fitnessexternal-link gyms around the country that provide accessible physical activity to disabled people. The specially designed equipmentexternal-link allows both disabled and non-disabled people to benefit from a full-body, cardiovascular and resistance-based workout.

'I never thought blind people could play'
UK Wide National Disability Sport Organisations (NDSOs)
British Amputees and Les Autres Sports 01773715984
British Blind Sport (BBS) 01926 424247
Wheelpower - British Wheelchair 01296 395995
Cerebral Palsy Sport (SP Sport) 0115 925 7027
Dwarf Sports Association UKexternal-link01246 296 485
Special Olympics Great Britain (SOGB)external-link020 7247 8891 07502 276858
Mencap 0808 808 1111
UK Deaf Sport (UKDS)external-linkUse their online contact formexternal-link
British Wheelchair Pool Players' 07966 026783

Going pro

Double Paralympic gold medallist Hannah Cockcroft speaks to Get Inspired

If it's your dream to compete at the highest level then Para Sportexternal-link is the destination for you.

Their Pathway to the Paralympicsexternal-link scheme includes initiatives and events which are designed to help you develop your skills and get the best out of disability sport.

If you're not sure which sport to focus on, use the site to find a sportexternal-link, however if you have your heart set on a certain discipline, then go straight to finding a clubexternal-link in your local area.

You will be trained by professional coaches to really ramp up your fitness and technique to help you reach your full potential.

'The path is not always straight'

Social opportunity

The table tennis coach with Down's Syndrome

Regardless of your level of fitness or ability, joining a sports club is a great way to build your confidence, meet likeminded people and create a new social circle with people you can share your experiences with.

There are even some sports such as basketball and dance that integrate able-bodied and disabled athletes which is a fantastic way to broaden your social circle even further.

Visit the Activity Alliance for information on inclusive fitnessexternal-link and the health and social benefits of sport.external-link

If you're low in confidence or your disability inhabits your ability to attend a sports session alone, then take a friend, family member or carer with you and they will often get to play for free!

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What's next?

1. Share your storyexternal-link and inspire others

2. Find your local opportunities in Englandexternal-link, Walesexternal-link, Scotlandexternal-link and Northern Ireland.external-link

3. See the Activity Alliance Being Active guideexternal-link for some more information on where to start.

5. Catch up on the Goz & Ross physical challenge series. The friends tried out different activities to find one that they can do together including wheelchair rugby, skiing, sailing, cycling, tennis and dance.

Are you inspired to try a new sport? Or maybe you are a keen enthusiast already? Get in touch and tell us your experience of the game by tweeting us on @bbcgetinspired,external-link visiting us on Facebookexternal-link or email us on

See our full list of activity guides for more inspiration & to choose which disability sport is right for you.