What type of exercise can you do?

1. Aerobics classes

Advantages: Inexpensive. Can be performed at home or as part of an exercise class.

Adaptations/advice: Therabands can be incorporated into the routine. Ask about public classes that can accommodate your needs.

2. Gym-based aerobic training equipment e.g., bike, cross trainer, step machine.

Advantages: Found in most gyms. No environmental influencers. Fixed machines require less balance.

Disadvantages: You may have to pay to use these facilities.

Adaptations/advice: You may need someone to help you set-up each piece of equipment to suit your body.

3. Circuit training

Advantages: Can be divided into classic circuits and weight training. Can be performed almost anywhere. You can exercise with a partner so they can talk through the technique for each exercise.

Adaptations/advice: Use a number of exercise stations and alternate between muscle groups. Use a set number of repetitions or a set time. Rest after each activity or when each circuit is complete. Ask the instructor to fully explain exercises prior to and during the class.

4. Rowing

Advantages: Good all-round conditioning.

Disadvantages: Back strain may result if technique is incorrect.

Adaptations/advice: Ask an exercise professional to provide feedback on your technique and make corrections accordingly.

5. Running

Advantages: Can be performed in a gym, on a track or outdoors.

Disadvantages: You may prefer to run with a guide, and you will therefore need to learn the technique.

Adaptations/advice: If using a treadmill ensure you attach the emergency cord to your clothing. Handrails offer support for those with impaired balance.

6. Sports e.g., cricket, goalball, football

Advantages: Good cross-training or specific training for a given sport. Competitive and social.

Disadvantages: There are none, so give one a try and have some fun!

Adaptations/advice: Use the Parasport website to find a local club to play your chosen sport. www.parasport.org.uk.

7. Swimming

Advantages: Good cross-training as the water supports your body weight.

Disadvantages: It can be scary in the beginning but start slowly and you will soon gain confidence.

Adaptations/advice: Use the lane barriers and/or a tapper to ensure you stay in lane and turn at the right time.

8. Tai Chi/Yoga

Advantages: Improves balance, posture, flexibility and breathing patterns. Inexpensive.

Adaptations/advice: Ask the instructor to clearly describe movements. There are plenty of DVDs or books that you can buy so you can try some of these exercises in your own home first.