Move Every Day
Adapted PE at home
Seated, wheelchair and supported versions of the moves in every grade plan, with tips for planning around your student's abilities.
- Seated versions
- Wheelchair users
- Free
Move Every Day from UpOnly Learning is for every student. This page is for students with disabilities, students who use a wheelchair, and students with health conditions that limit movement. Every move in the program has a seated or supported version.
What the guidelines say
- WHO says the same physical activity recommendations apply to students living with disability, adapted to each student's abilities.[1][2]
- WHO also says some activity is better than none: start small and build up how often, how hard and how long.[1]
- The American Academy of Pediatrics says to see a health professional before strength training if a student has uncontrolled high blood pressure, uncontrolled seizures, certain heart conditions, or a history of chemotherapy.[3]
Check with your student's doctor first if your student has a health condition. If your student has a physical or occupational therapist, ask which moves to use and which to skip, and bring this page to the next visit.
Planning tips
- Start from what your student can do today. Pick 3 or 4 moves and build from there.
- Keep the same five-part session: warm-up, skill, fitness, game, cool-down.
- Use the talk test to set the effort for seated work too.[4]
- Offer choices: let your student pick the music, the game or the order of moves.
- Check the space: brakes on for strength moves, a sturdy chair against a wall, a clear path for wheeling.
- Shorter rounds with more rest are fine. Count minutes across the day.
- Include family and friends: most games on our grade pages work with a seated rule, like seated balloon volleyball.
Seated and supported moves
Each move lists the program exercises it can replace. The exercise library also has a seated line on every card.
Seated march
Sit tall near the front of the seat. Lift one knee at a time with arm swings, 30 to 60 seconds.
Seated arm circles
Arms out to the sides, small circles forward, then backward, 10 each way.
Use in place of: Arm circles #2
Seated punches
Punch forward fast, one arm then the other, 20 to 30 seconds. Add punches up and across.
Use in place of: Jumping jacks #3, vigorous bursts
Wheelchair push intervals
Push fast for 30 seconds, then slower for 60 seconds, 4 to 6 times, on a flat, safe path.
Use in place of: Brisk walk #8, jog intervals #23, shuttle run #22
Chair sit-to-stand
Sit near the front of a sturdy chair, feet flat. Lean forward and stand, then sit down slowly, 5 to 10 times. Use the armrests if needed.
Seated band pull-apart
Hold a light band in front at shoulder height. Pull the hands apart, squeezing the shoulder blades, then return slowly, 8 to 12 times.
Seated balloon volley
Keep a balloon in the air with flat hands. Count the taps in a row.
Partner-held balance
An adult stands beside the student and holds one hand while the student balances. Loosen the hold as balance improves.
Use in place of: Stork stand #39, tree pose #41, walk the line #40
A sample seated session (30 minutes, our plan)
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Seated march (1 min), seated arm circles (10 each way), shoulder rolls. |
| Skill | 10 min | Seated balloon volley: count your record. Toss a sock ball into a basket from 1 m, then 2 m. |
| Fitness | 7 min | Seated band pull-apart (2 × 10), seated punches (3 × 20 s), and wheelchair push intervals or chair sit-to-stand (2 × 6). |
| Game | 5 min | Seated freeze dance or balloon volleyball over a string. |
| Cool-down | 3 min | Seated side stretch, seated fold, 3 slow breaths. |
Safety rules for every session
- Warm up first.
- Clear the floor.
- Have water nearby.
- Wear sneakers, or go barefoot on a non-slip floor.
- Land softly.
- Stop if something hurts, or if you feel dizzy or sick.
- Tell an adult.
Find an activity in your community
Organized activities add coaches, teammates and new skills, and the minutes count toward the Daily 60. Here are common options and where to read more on UpOnly Learning.
- Martial arts: jiu-jitsu, taekwondo, karate, judo
CDC lists martial arts as a vigorous activity for school-age students.[4]
Martial arts in our activities guide · Taekwondo, karate or jiu-jitsu? Choosing a martial art
- Gymnastics and dance
CDC lists vigorous dancing as a vigorous activity.[4]
- Swimming
CDC lists swimming as both a moderate and a vigorous activity, depending on effort.[4]
- Soccer, basketball and other team sports
CDC lists soccer and basketball as vigorous activities, and sports with jumping or quick changes of direction as bone-strengthening.[4]
- Track and running
CDC lists running as vigorous and as bone-strengthening.[4]
- Cycling
CDC lists bike riding as a moderate activity.[4]
- Climbing
CDC lists climbing (ropes, trees or playground equipment) as muscle-strengthening.[4]
- Outdoor clubs and scouting-style groups
CDC lists hiking as a moderate activity.[4]
- Community recreation leagues
Choosing a local program
- Ask for a free or trial class before you sign up.
- Ask how students are supervised, what training the coaches have, and whether coaches pass background checks.
- Look for groups sorted by age or skill, so your student learns with peers.
- Ask about the full cost: fees, uniforms, gear, travel and tournaments.
- Watch one practice. Your student should get plenty of turns and leave smiling.
More help: How to choose: a simple checklist · Questions to ask a coach, studio or program · What activities cost.
Where to look
Start with your city or county parks and recreation department, a community or recreation center, the public library's events board, or your homeschool group or co-op. Many list classes by age and season.
More: parent guide: students with disabilities or health conditions · exercise library · all grades
Sources
Last checked: October 31, 2026. Numbers in brackets in the text, like [1], point to this list. Session lengths, reps, holds and jump counts are our plan (program choices within these guidelines), not guideline numbers.
- [1]World Health Organization (WHO). WHO guidelines on physical activity and sedentary behaviour (2020). International health agency. www.who.int/publications/i/item/9789240015128
- [2]British Journal of Sports Medicine. World Health Organization 2020 guidelines on physical activity and sedentary behaviour (Bull FC, et al., British Journal of Sports Medicine 54:1451–1462) (2020). Peer-reviewed journal. pmc.ncbi.nlm.nih.gov/articles/PMC7719906/
- [3]American Academy of Pediatrics (AAP). Resistance training for children and adolescents (Stricker, Faigenbaum, McCambridge; Pediatrics 145(6):e20201011), summary on HealthyChildren.org (2020). National medical association. www.healthychildren.org/English/news/Pages/Guidance-on-Resistance-Training-for-Children.aspx
- [4]Centers for Disease Control and Prevention (CDC). What counts for children and teens (2024). U.S. federal government. www.cdc.gov/physical-activity-basics/adding-children-adolescents/what-counts.html
Please read: Move Every Day is general education, not medical advice. Check with your student's doctor before starting a new activity program if your student has a heart, lung or other health condition, an injury, or a disability that affects movement. Stop and get medical help if your student faints, has chest pain, severe shortness of breath or dizziness during activity. In an emergency, call 911.