Being physically active is easier than you think, especially if you make activity part of your daily routine.

For most of us, except older adults, daily chores such as shopping or housework don't count towards your activity target. This is because your body doesn't work hard enough to get your heart rate up.

When it comes to exercise, people with disabilities have pretty much the same options as able-bodied people – everything from simply getting out a bit more to playing team sports. Once you start looking, you’ll be surprised how much is out there.

Running is an effective and straightforward way of exercising. As is Cycling; there are tricycles, quadcycles, recumbants, hand-powered bikes called handcycles and power-assisted bicycles, all of which are alternatives for those unable to ride a regular bicycle.

Swimming can feel quite liberating if you have a physical disability, as your body is mostly supported by the water. Many pools offer classes and sessions catering specifically for disabled people.

Involve friends and family to make activities more fun, sociable and enjoyable. Get outside with a friend and support and motivate each other, take the children swimming or join an exercise class.