Exercise is vital for good health and wellbeing - and that applies to everybody. But if you're disabled, getting started with a fitness regime can be particularly challenging. Abi Jackson speaks to the people hoping this will change.

At this time of year gym adverts are everywhere, usually featuring super-fit Lycra-clad models.

The trouble is, if you don't bear the vaguest resemblance to these sporty physiques, the world of fitness can seem an intimidating place.

"The way the leisure industry markets itself is very aspirational. When you look at the imagery used, it's at the elite end. People must look at it and think, 'Well, that's not for me, I don't look anything like that and probably never will'," says Jules Twells from the English Federation of Disability Sport (EFDS).

"There should be more mainstream marketing for your average person on the street."

The 'average person' means people with disabilities too.

Twells is part of the EFDS's Inclusive Fitness Initiative (IFI), which has been running for over a decade with the aim of making fitness and physical activity more of a reality for less active groups within society.

Because, while the imagery in ads may not apply to everybody, the benefits of exercise most certainly do, whatever your size and shape and whether every part of your body's in perfect working order.

"Anything that applies to any individual, applies equally to somebody who has an impairment," says Hilary Farmiloe. "The benefits of physical activity are well documented, from the physical side - improved fitness, weight management - to the psychological rewards, but there can also be added benefits for disabled people."

Farmiloe is national project manager for InstructAbility, an award-winning gym instructor training programme for people with disabilities, created by YMCAfit and spinal injuries support charity Aspire.

The programme is open to people with all types of disabilities, and it's the standard gym instructor qualification. The only difference is that the way the course is delivered is adapted to meet the needs of disabled students.

"Putting disabled people in the workforce at leisure centres sends out the message immediately to anybody coming in who has an impairment that they're welcome and exercise is something they can do," says Farmiloe.

At the core of the InstructAbility programme - which is running courses across London, the South East and Midlands this year and expanding north in 2015 - and also at the core of the IFI's ethos, is breaking down the barriers that might be preventing disabled people participating in exercise.

These barriers go far beyond physical accessibility, though this is crucially important.

"There are a multitude of barriers," explains Farmiloe. "Two very key areas are accessibility - can I actually get there, what are the transport links, and once I get there, can I get in the doors, can I get up to the second floor? And then once you get there, can I actually use the equipment?"

Psychological barriers are equally, if not sometimes more of, a factor, and something many of the InstructAbility students have experienced themselves.

"I've learnt a lot from the students coming onto the programme," says Farmiloe. "Some said they'd been into a gym, got as far as the front desk and come across this sort of negative attitude."

These attitude can come from both sides, Farmiloe notes - with the disabled person feeling anxious and not sure whether they're going to get the right support and, on the other side, staff may be anxious and unsure of how to deal with the situation and whether their centre's set up to support wheelchair users, for instance.

This is why, as well as promoting the importance of access and having adapted equipment on offer (for example, weight machines with removable seats so wheelchair users can back into them, and rowing machines with adapted seating so that people with impaired balance can use them), staff training is also a big agenda - and this starts with the reception desk.

The EFDS recently carried out research (Disabled People's Lifestyle Survey 2013) which revealed that there's a lot of untapped demand for sports and physical activity amongst disabled people. 70% of those surveyed said they wanted to do more, while more than 60% said a lack of awareness of opportunities, or a lack of available opportunities, was preventing them from doing so.

There are more than 400 IFI accredited fitness centres across the UK, with examples including GLL-run and Everyone Active centres, and there are over 100 items of gym equipment available which carry the IFI stamp of approval.

It's all a big step in the right direction, and so far, around 40% of students who've completed InstructAbility training have been offered paid work.

But marketing is another challenge, as there's no use having fantastic facilities and staff if people aren't using them.

Twells would love to see more of a general presence, in mainstream media and marketing, of fitness in the context of regular folk, whether that's somebody with an impairment, in a wheelchair, or anybody who simply doesn't fit the mould of the super-toned gym bunny.

If these images were more familiar, taking part in regular physical activity wouldn't seem such an intimidating prospect for the countless people who want to take part - and indeed could massively benefit from doing so.

"The difference that regular exercise can make to people is immense," says Twells, who adds she's often hearing positive feedback of how it's changed people's lives.

The fun factor of sports and exercise and the social element is also hugely important, particularly for people who may have become socially isolated as a result of a disability, whether that's due to mobility difficulties or the mental health issues arising as a secondary factor.

Farmiloe agrees. Improved general health, the feel-good factor from getting those endorphins pumping, plus the increased confidence and body image all apply in equal measures to people with disabilities and impairments. But exercise does also hold some additional benefits for people with disabilities or pain management issues.

"People sometimes worry that exercise might make any physical pain they experience worse, but what we've actually found is that regular exercise can reduce pain and improve quality of life," Farmiloe notes. "Particularly for those who are on pain-relieving drugs which may have side-effect and be making them drowsy too. It's a positive cycle, as through exercise, they may be able to reduce those drugs eventually and gain more energy."

Similarly, for people with impaired mobility, exercise is vital for keeping the cardiovascular system in shape, and preventing problems from worsening and spiralling.

The sense of fulfilment can't be underestimated either.

"Being able to set yourself goals, even very small ones, and achieve them is very important to everybody," says Farmiloe. "It could be that somebody recently acquired an injury that's caused them to have massive changes in their life, they might have lost their job or be no longer able to continue with activities that they were used to doing, and then there's that sense of, well, what do I do now?

"Something as simple as going to the gym and setting yourself small but attainable goals might be the first step in getting back into the frame of feeling that they're achieving something."

Want to find out more?

:: For more information about the EFDS, IFI and to find IFI accredited centres in your area, visit www.efds.co.uk/inclusive_fitness

:: To find out about Aspire/YMCAfit's InstructAbility programme, visit www.aspire.org.uk

:: Take inspiration from the London 2012 Paralympics to kick-start your activity regime. Visit www.paralympics.org.uk/get-into-sport/parasport

:: For general information about a range of facilities in your area, visit spogo.co.uk

Tried and tested

Abi Jackson is soothed into slumber with some gentle plant power

What it is?

The Bach RESCUE Night range is formulated, using five of the Bach Original Flower Essences, to help you drift off more easily. As well as the traditional dropper bottle - you simply put four drops of the liquid onto your tongue or into a glass of water - it's also available as a spray form and liquid gel capsules. Entirely natural and alcohol free, it's suitable for all the family.

What's it like?

The formula promises to work by helping you switch off when your mind is whirring after a hectic day and going over all the things you need to get done tomorrow. I'm a fan of all the Bach RESCUE products and this one doesn't disappoint. The first time I try it, I find myself naturally drifting asleep far more quickly, as my mind's more relaxed. It's a very subtle effect and not at all scary like some more potent remedies can be, plus there's none of the associated drowsiness the next day. Serious insomnia sufferers probably need to see their GPs for professional advice, but if you just feel you could benefit from drifting off a little more easily, this is certainly worth a try.

Information

:: Bach RESCUE Night 10ml dropper, RRP £7, available from Boots, Lloydspharmacy and independent pharmacies and supermarkets nationwide