Find Your Sport
Aikido
Aikido is a Japanese martial art that is characterized by grappling, throws and locks. It emphasizes complete mental and physical control over one’s body to utilize the opponent’s momentum and strength against themselves without using offensive techniques. Aikido is said to have originated in Japan during the 14th century before being standardized in the early 20th century.
No special skills are required to get started with aikido. There is much more emphasis on flexibility rather than strength. The first thing new students of aikido learn is how to fall safely to avoid injury during practice.
With its emphasis on less aggressive techniques, aikido is easily adaptable for older individuals. Please contact your school of choice to see if they can provide any accommodation for you.
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Increased flexibility.
Increased focus.
Increased self-confidence.
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No special equipment is needed for aikido. Certain schools may require that you purchase an aikido uniform for classes. Please contact your school of choice to ask if they require these uniforms.
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The most common injuries in aikido include bruises, soreness of the body, and sprains. Remember to thoroughly stretch and warm up before practicing. Ensure that when grappling with other participants, that you are executing techniques to the best of your ability to avoid injury to yourself and others.
Archery
Archery is a precision sport that requires participants to use a bow and arrow to shoot at a target that can be up to 90 metres away. Scores are calculated by where a player’s arrow ends up on the target, with each coloured ring determining how many points they earn. The first evidence of the bow and arrow was found in Germany dated back to 17,500 to 18,000 years ago. It wasn’t until the late 18th century in London when archery became a popular pastime among the European aristocracy.
There are no prior skills that you need to know before getting started. Archery is a sport that requires precision, repetition, and focus. Don’t be discouraged if you can’t get a shot onto the target the first time, this is a sport that requires lots of practice!
Adaptive versions of archery allow for participants with physical and/or cognitive disabilities to play or compete. Players may sit, use a seer, or stands to help with aiming at the target. Modifications to equipment such as lighter bows and arrows, mechanical releases and mouth tabs can also be used. Apart from your bow and arrow, archers should have a quiver to hold the arrows, an arm guard and tabs which are worn on the arms and fingers respectively for protection from the bowstring.
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Increased strength in shoulders, arms, core and chest
Increased focus and concentration.
Improves hand-eye coordination.
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Apart from your bow and arrow, archers should have a quiver to hold the arrows, an arm guard and tabs which are worn on the arms and fingers respectively for protection from the bowstring.
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Archers must be cautious on the range and ensure that everyone else has finished their rounds before getting their arrows. Remember to wear protective gear and be sure to stretch and warm up your upper body and arms before starting as you could injure your shoulders, elbow, wrist and back.
Similar Sports: Axe Throwing
Artistic Swimming
Artistic swimming AKA synchronized swimming, is a water sport where swimmers perform a choreographed routine in a swimming pool accompanied by music. The first known artistic swimming competition was in 1891 in Berlin, Germany, and became a popular part of theatre shows throughout Europe. The sport eventually became a part of the 1984 Olympic Games in L.A.
Individuals who are interested in starting artistic swimming should know how to swim and be comfortable in the water while holding their breath. Clubs may offer beginner swimming classes for those who are starting their swimming journeys.
Adaptive versions of artistic swimming allow participants with physical and/or cognitive disabilities to get involved in the sport. Modifications to techniques, equipment and class sizes can help create a more welcoming and comfortable environment. Please contact your artistic swimming sports provider to see if they have accommodation for participants with physical and/or cognitive disabilities.
Similar Sports: Artistic Gymnastics, Cheerleading, Figure Skating
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Increased flexibility, stamina, and endurance.
Increased aerobic capacity.
Learn teamwork skills.
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No specialized equipment is required. You’ll need a one-piece swimsuit, or Speedo, a swim cap, and nose plugs.
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Injuries to the shoulders, back, knees and hips are common in artistic swimming. Collisions are also very common as swimmers are constantly maneuvering around the pool to get into formation. Make sure to stretch and warm up before getting into the pool and be aware of where your teammates are when practicing and competing.
Aussie Rules Football
Aussie Rules Football, or Australian Rules Football, is a contact sport played between two teams on a large oval field. The goal of the game is to kick the oval-shaped ball between 4 central posts to score points. Compared to American Football, Aussie Rules Football has more players per team (18 players on the field, with a few more on the sidelines). Passing, kicking and holding the ball for short intervals are the only ways for teams to move the ball around the field.
The first Aussie Rules Football game was played in Melbourne, Australia in 1858, with the aim of creating a game for adults, and was suited for the Australian environment. The first official Aussie Rules Football club was established in 1859, making it one of the oldest football clubs in the world.
No special skills are required for getting started with Aussie Rules Football. The sport requires near-constant full body movement, which will have players running, kicking, tackling, and catching the ball down the field. You’ll be able to build your endurance, strength and agility as you play.
Wheelchair Aussie Rules Football is an adaptable version of the game, where players with physical and/or cognitive disabilities play in wheelchairs with adjusted rules. Although a wheelchair Aussie Rules Football program has yet to be developed in Calgary, you may contact your preferred Aussie Rules Football provider to ask if they are able to provide any accommodations for you.
Similar Sports: Rugby, American Football
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Increased stamina.
Increased endurance.
Improved hand-eye coordination.
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To play Aussie Rules Football, you’ll need a jersey, shorts, a mouth guard, and a pair of football cleats. Most importantly, you’ll need an Aussie Rules Football, which is slightly smaller than a standard rugby ball.
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The most common Aussie Rules Football injuries usually occur in the legs with bruises, scrapes, and strains. More serious injuries include sprains, fractures and concussions. Always remember to warm up and stretch thoroughly before playing or practicing. Be aware of your surroundings and teammates, and follow all rules while playing to avoid any serious injury.
Axe Throwing
Axe throwing is a sport that involves throwing an axe at a target a certain distance away. The goal of the sport is to attempt to score as close to a bullseye as possible on the target.
Axe throwing has traditionally been a part of lumberjack competitions but has recently become more popular with the public in recent years. The sport first entered the mainstream in Europe in the early 2000’s, before it experienced a surge in popularity in North America in the 2010’s.
You don’t need any special skills for axe throwing. You’ll be making use of your arms, shoulders, core and back to be able to throw the axe at the target. It may take a bit of practice before you’ll be able to hit the target, but practice makes perfect!
Axe throwing is an adaptable sport that can be modified safely for individuals with physical and/or cognitive disabilities. Contact your local axe throwing centre to ask if they can provide any accommodation for you.
Similar Sports: Archery, Lawn Bowling
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Increased muscle strength.
Improved focus and concentration.
A great way to relieve stress.
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All your equipment, such as an axe and targets, will be provided at the axe throwing centre. While there are no clothing restrictions, it would be a good idea to wear something more comfortable to allow for more arm movement as well as closed-toed shoes.
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Common injuries axe throwers experience are strains, tears and soreness in the shoulders, core and arms. It’s important to remember to stretch and warm up your arms before getting into the axe throwing lane. Make sure to follow all the safety rules and procedures that have been put into place by the throwing centre to avoid any serious injuries to yourself or others.
Badminton
Badminton is a racquet sport played in singles, or doubles on a court that is 44 feet in length (width varies) with a net in the middle. It is played with a lightweight racquet and a shuttlecock, with the goal of grounding the shuttlecock on the opposing team’s side to score points.
Variations of badminton was played in Eurasia for centuries before being developed in British occupied India in the late 1800s. Upon returning to England, the game had established rules and became increasingly popular. Badminton went on to become an Olympic sport at the 1992 games in Barcelona.
No prior skills are needed to start playing badminton. It is a very fast-paced sport that requires lots of running around the court, so practice lots, warm up and stay on your toes while you play!
Special modifications made to equipment and to the game give more opportunities for participants with physical and/or cognitive disabilities to play. Things like flexible badminton racquets, use of visual aids, and a buddy system are all examples of modifications to make the game more accessible.
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Improved flexibility, mobility, and agility.
Improved hand-eye coordination.
Increased cardiovascular health.
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You’ll need a badminton racquet, shuttlecock and comfortable clothes and athletic shoes to play. Badminton racquets and shuttlecocks, as well as badminton courts can be rented at various recreation centres. Make sure to check beforehand if you’ll need to bring your own equipment or if you can rent.
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Injuries common to badminton mostly involve sprains, strains and fractures to the ankles, knees, and shoulders due to overuse. Like with any sport, it is important to remember to stretch and warm up before playing.
Baseball
Baseball is a popular team sport played with a ball and bat. Two teams (with 9 players each) play on a diamond, that consists of 4 bases with one team batting and the other team on the field. The game lasts for nine rounds, called innings, with the batting team aiming to bat the baseball far enough out into the field and run to touch all four bases to score points. The field team attempts to prevent runners from reaching bases by recording outs.
Although there are many theories on how baseball came to be, one popular theory is that an early version of the game was brought to Canada by English immigrants. The very first baseball game was played in Beachville, Ontario on June 4th, 1838.
Baseball is a physically demanding sport, which requires running, batting, and even sliding. You don’t need any prior knowledge to get started. You’ll learn all the rules of the game during your practice sessions, but make sure to warm up and stretch before you hit the field!
A special program called Challenger Baseball makes the sport accessible for individuals with physical and/or cognitive disabilities. Changes made to the terrain on baseball diamonds as well as modifications to equipment make it easier for everyone to play.
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Builds teamwork skills.
Increased muscle strength.
Improves hand-eye coordination.
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You’ll need a baseball, bat, gloves, baseball cleats, protective gear such as a helmet. You can find several baseball diamonds in several communities, however you’ll need to double check if you need to rent one before you play.
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Baseball presents a risk of shoulder and elbow injury, as well as bruises and scrapes to the body. Be sure to stretch, warm up before you play.
Baton Twirling
Baton twirling is a gymnastic competitive sport that involves intricate dance routines and incorporate the use of batons, which is a metal, lightweight rod with rubber caps on each end. These batons are twirled, tossed and spun as a part of a performance.
The sport originated in Europe and Asia as a part of festival performances, where knives and torches were used alongside batons. The sport spread to North America shortly after the American Civil War where it was performed in military parades. In the 1960s, baton twirling evolved to become a competitive sport.
Baton twirling does require some knowledge of dance and a certain degree of flexibility in the body. Beginner and intro baton twirling classes will teach you these basic skills before you start more complicated routines.
There has yet to be the development of any adapted versions of baton twirling, however, you may call your local baton twirling lesson provider to see if they can provide any special accommodations.
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Improved hand-eye coordination.
Improved teamwork skills.
Increased flexibility.
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You’ll need a baton, comfortable fitting clothes and athletic shoes for practice. For competitions, you may need to purchase a uniform. Batons will be provided during lessons.
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Common baton twirling injuries include bruises, soreness, strains, and sprains. A more serious injury can include concussions. Be aware of your surroundings and teammates as you practice and perform routines. As always, stretching and warming up is important to avoid any injuries.
Similar Sports: Gymnastics, Dance
Beach Volleyball
Although similar to indoor volleyball, beach volleyball is played on a smaller sand court by 2 teams of 2 players each. The objective of the game is the same as indoor volleyball: score as many points as you can by grounding the ball on the opposing team’s side of the court.
The origins of the game stem from Waikiki Beach in Hawaii in 1915. It started as a recreational sport with similar rules to indoor volleyball, with each team having 6 players at first before being adjusted to have 2 players per team.
No prior skills are needed to start playing beach volleyball. It’s a physical sport that requires lots of running, jumping and even diving, so be sure to stretch and warm up before you play.
Beach ParaVolley is an adaptive version of the game for players with physical impairments. Modifications such as team size, where there are 3 players on each team instead of 2 allows for more comfortable game. Beach sitting volleyball is a variation of sitting volleyball that is currently in development.
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Increased endurance and muscle strength.
Improved hand-eye coordination.
Build teamwork skills.
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Comfortable clothes, preferably shorts and a T-shirt, a volleyball, and a net if you’re not playing on a rented court.
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Beach volleyball injuries often occur in the arms and legs. Wrist and knee pain, sore forearms, and sprained ankles are all common. Be aware of your surroundings and teammates and always remember to stretch and warm up before playing.
Similar Sports: Volleyball, Wallyball
Biathalon
Biathlon is a competitive sport that involves both cross-country skiing and rifle shooting along a racecourse. Competitors compete for the shortest race time along a track that is split into skiing and shooting rounds. Depending on how competitors perform during shooting rounds, they may have extra time or distance added to their results.
The sport originated from skiing competitions in the Norwegian military during the 18th century. It was first called “military patrol” during the 1924 Olympics, before being reintroduced as biathlon at the 1960 Olympics.
Before getting started, participants should be comfortable on skis and more specifically, with cross-country skiing. Rifle shooting and safety will be taught to you during your lessons.
For participants with a physical and/or vision impairment, adjustments to the course and equipment have been made to make the sport more accessible, such as the use of air rifles and mechanical targets, or with an electronic rifle and target. You may also have a guide ski with you to help you navigate the course.
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Increases cardiovascular fitness and endurance.
Improves focus.
Full body workout.
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To compete in a biathlon, you’ll need a pair of cross-country skis, ski boots, and ski poles. Next, you’ll need a rifle with the appropriate ammunition, and a harness to carry the rifle (please check if the facility or classes will provide these to you).
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Common injuries that biathlon athletes have include shoulder injuries, back and knee pain, ankle sprains, muscle sprains and overuse injuries. Remember to stretch, warm up muscles, as well as ensure that all equipment is secured safely onto your body before hitting the track.
Bike Polo
Bike polo is a variation of polo, but instead of riding horses, players ride bikes instead. Players are split into 2 teams of 3, or 2 teams of 5 or 6, and use mallets to score a small ball into the opposing player’s goal. Games can last between 10 – 15 minutes or 30 – 40 minutes depending on how many players are on the court.
The sport originated in Ireland in 1891 and was traditionally played on grass courts, but the origins of the modern version of the game, now played on hardcourts, has origins in Seattle in the early 2000’s.
To get started, you must be comfortable with riding a bike. It is a fast-paced game that requires quick maneuvering around the hardcourt at a moment’s notice.
Although an adaptive version of bike polo has yet to be established, you may want to contact your bike polo club and ask if they are able to provide any accommodation that would suit your needs.
Similar Sports: BMX, Mountain Biking, Equestrian
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Improved cardiovascular health and endurance.
Improved coordination and agility.
Build teamwork skills.
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To play bike polo, you'll need a bike, gloves, knee and elbow pads, and a helmet. A mallet can be provided upon request.
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Apart from bruises, scrapes and cuts, injuries from collisions, mallets and the ball are all possible. Always be aware of your surroundings and other teammates to avoid injuries. Follow the rules of the game and remember to warm up thoroughly before playing.
Biking/Cycling
Biking/cycling is a versatile physical activity. You can take a scenic spin through city parks, or cycle competitively in races and competitions. If you’ve never ridden a bike before, no worries! You’ll be able to learn it relatively quickly.
The very first bicycle originates from Germany in 1817, called a “laufmaschine”, which translates to “running machine” in English, and used an individual’s legs to propel itself. The blueprint for modern bicycles emerged decades later with the invention of “safety bicycles,” which was promoted as safer and for everyday use.
Make sure you know how to ride a bike before you start biking down busy pathways and streets! Start practicing on a quiet street, or even in a big field to get used to your bike. You’ll be relying on your sense of balance to start, but once you start peddling, it’ll be a breeze.
There are bikes that have been modified to make cycling and biking more accessible for individuals with physical and/or cognitive disabilities. Tricycles, handcycles and tandem cycling are all a part of adaptive cycling.
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Increased stamina.
Increased muscle strength.
·It can be as relaxing or as intense as you want.
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You can easily rent a bicycle and a helmet at many outdoor recreation centres, or parks. There are also bicycle rental shops where you can rent a bicycle for the day.
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Bikers and Cyclists can be at risk for injuries in the back, legs/feet, and wrists and hands. Be sure that your bike is set up properly so you can bike comfortably without injuring yourself. As with any sport, make sure that you’ve stretched and warmed up before hopping on your bike.
Similar Sports: BMX, Mountain Biking
Billiards
Billiards, or more commonly known as pool, is a sport played with a group of 15 small balls and 1 white ball on a rectangular table fitted with a felt-like cloth on the surface and along the sides. Players use a cue, a long stick that narrows into a rounded point, to hit the balls into the 6 pockets along the sides of the table to score points. Pool can be played with 2 players, or in teams.
Billiards is believed to have originated in various countries in Europe and Asia, however the first references to the game appear to be from 15th century Europe.
No special skills are required to get started with billiards. You’ll be able to learn the rules of the game as you play. The sport does require some bending and stretching as you’ll need to get low to the table to line up your cue with the balls.
Special pieces of equipment can help individuals with physical and/or cognitive disabilities play billiards more easily. For example, small stands placed on the table for the cue to rest on allows for a more stable aim and shot.
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Improves and builds focus.
Improves hand-eye coordination.
Improves balance.
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You’ll need a cue, billiard balls and a billiard table, which can be found in billiard halls, pubs, or even at your friends and families’ houses!
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Most billiards injuries occur in the neck and back due to stretching over the table and holding awkward positions while aiming. Be sure to stretch and warm up, and take lots of breaks to allow your body to rest.
Similar Sports: Bowling, Lawn Bowling, Golf
BMX
BMX, short for bicycle motorcross, is a bicycle sport that involves riding a specialized bike, called a BMX bike, along rough (usually dirt) terrain, or on specialized courses. Popular forms of BMX biking include freestyle BMX, where bikers will perform tricks while maneuvering an obstacle course, and BMX racing, where bikers will race on specialized courses.
BMX biking started in California in the 1970’s, where children would race their road bicycles on dirt tracks. Within a few years, the sport exploded in popularity in the United States, then surged in popularity in the United Kingdom during the 1980’s.
You’ll need to be comfortable with riding a bike before you hit the dirt tracks. Knowing how to maneuver, stop and avoid obstacles with your bike is essential before you attempt any stunts or any courses.
Although there are yet to be any adaptive BMX biking programs in Calgary, there are several general adaptive biking programs available in the city for those with physical and/or cognitive disabilities.
Similar Sports: Biking/Cycling, Mountain Biking
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Increases core muscle strength.
Improves cardiovascular fitness.
Improves balance and hand-eye coordination.
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You’ll need a BMX bike, a helmet, gloves, and knee and elbow pads. Wear comfortable fitted clothing to avoid getting caught on the bike.
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The most common BMX injuries include cuts, bruises, and scrapes. More serious injuries include fractures and concussions. Make sure that you stretch and warm up thoroughly as well as ensure that all protective equipment is on properly to avoid any serious injury.
Bobsleigh
Bobsleigh is a high-speed winter sport where an athlete pushes themselves (and/or their teammates) down an ice track in a specialized sleigh. To start, an athlete must sprint and push their sled a 50-metre distance before loading themselves into the sled with their teammate(s). From there, it is up to the driver to use steering devices at the front of the sled to steer through the icy track at speeds up to 150km/hr.
Bobsleigh has its origins in Switzerland during the 19th century, where tourists in the winter resort town of St. Moritz rode sleighs between snowy alleyways and roads for fun. The sport became a part of the Olympics in 1924 in Chamonix.
No special skills are required before learning how to bobsleigh. You’ll need to build up your strength and speed to be able to push the sleigh to start.
Modifications made to bobsleighs make the sport more adaptive for participants with physical disabilities. Alberta Bobsleigh is developing an adaptive bobsleigh program that will provide opportunities for athletes with physical disabilities to participate in the sport. Feel free to contact them for more information!
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Improved cardiovascular fitness.
Increased strength.
Improved hand-eye coordination and balance.
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In the beginning, you will not need any special equipment; it will be provided for you at the bobsleigh centre, so you can come to class in comfortable fitted athletic clothing. If you want to participate competitively, you’ll need a sleigh, helmet, a race suit and proper footwear fitted with ice spikes.
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The most common bobsleigh injuries include bruises, sprains, and back and neck injuries. More serious injuries include concussions and broken bones. Remember to follow all safety procedures and remember to ensure that all your safety equipment is secured and fitted properly. Don’t forget to stretch and warm up thoroughly before you get onto the track.
Bowling
Bowling is a sport where a bowler rolls a bowling ball down a wooden lane to a group of 9 or 10 pins that are positioned at the end of the lane. The goal is to knock down as many pins as possible in 2 attempts per frame (a single round of bowling).
Bowling as we know of it today is derived from the German game of kegeling, which used 9 pins to play, and was played by the common folk compared to the upper-class, who mainly enjoyed lawn bowling.
There are no special skills that are required to start bowling. It is a full body workout that engages muscles in the arms, legs and torso, allowing you to build up overall strength and improve your balance.
Many bowling facilities in Calgary are accessible to individuals of all abilities. For more information, please contact your local bowling provider to see what kinds of accommodation they may be able to provide for you.
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Increased muscle strength.
Improved balance.
A great way to socialize!
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Unless you are interested in bowling competitively, no special equipment is required to play. You can rent out bowling shoes, and bowling lanes (that come with bowling balls) at any bowling alley. If you are interested in competitive bowling, you’ll need your own bowling balls, shoes and other specialized equipment such as towels, thumb tape and cleaners.
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Common bowling injuries mainly include muscle soreness and fatigue to the legs, back, hips, shoulders and arms. Be sure to warm up and stretch thoroughly before bowling and keep a good grip on your bowling ball as you play. Keep your surroundings clear before you bowl to avoid any possible injury.
Similar Sports: Lawn Bowling, Curling
Boxing
Unlike boxing an opponent in a ring, fitness boxing is a safer, but just as fun alternative to get a good cardio workout. Usually done in group classes, fitness boxing has participants punching at punching bags, or shadowboxing, where you punch at the air.
The earliest source for boxing originates from the 6th century in present-day Ethiopia. From there, it spread to Ancient Egypt, then to Ancient Rome.
There are no special skills that are needed to get started with boxing. You may become very tired and a bit sore after your first session, but that is completely normal! Through fitness boxing, you’ll be able to build up your strength and endurance the more you box.
Fitness boxing is a highly adaptable sport. Techniques and routines can be easily adjusted for participants with physical and/or cognitive disabilities. There are several clubs in Calgary that provide adaptive boxing, such as OBC Boxing 4 Kids. Please contact the club of your choice to ask about what kinds of accommodation they can offer.
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Reduce stress.
Improved coordination.
Improved cardiovascular health.
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Come to classes dressed in comfortable athletic clothing and a pair of athletic shoes. You’ll be provided with punching bags and boxing gloves in class
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Common fitness boxing injuries include pain in the shoulders and wrists, as well as sprains in various parts of the hands and wrists from using the punching bags, incorrect technique, or overuse. Make sure to warm up thoroughly before practicing and/or sparring. Take frequent breaks and know when to stop to avoid serious injury.
Brazilian Jiu-Jitsu
Brazilian jiu-jitsu is a close combat martial art that uses grappling, holding and ground fighting techniques, which are focused on taking down an opponent and keeping them on the ground to gain dominance and minimize harm.
Brazilian jiu-jitsu originated in the 1920’s in Brazil, where the sport quickly evolved to mainly use ground fighting techniques for self-defense and to minimize harm to opponents.
No special skills are required before getting started with Brazilian jiu-jitsu. You’ll make use of your entire body while you practice, but you’ll be able to build up your strength, endurance, and stamina the more you practice.
Brazilian jiu-jitsu techniques can be adjusted to fit the needs of those who have physical and/or cognitive disabilities. Please contact your preferred Brazilian jiu-jitsu provider to ask if they can provide any accommodation for you.
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Increased flexibility.
Increased strength.
Improved cardiovascular health.
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Depending on your Brazilian jiu-jitsu school, you may need to purchase a uniform. Otherwise, come to classes in comfortable athletic clothes such as a T-shirt and shorts.
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Common Brazilian jiu-jitsu injuries include strains and sprains to various parts of the body such as the neck, hands, knees, and shoulders. Remember to warm up and stretch thoroughly to prevent overuse injuries before sparring. Be aware of your surroundings to avoid injuring yourself and others.
Broomball
Broomball is a team winter sport that is played on ice or snow. Unlike other ice sports like hockey, broomball is not played on skates, but rather on special shoes that give players more traction on the ice. Players move a ball around the rink with broomball sticks (which are sticks with a plastic paddle at the end) with the goal of scoring as many points as possible on the opposing team.
Broomball is believed to have originated from Indigenous North American groups, who then introduced the sport to settlers. The first recorded game of broomball occurred in Saskatchewan in the early 20th century before spreading into the United States and increasing in popularity throughout North America.
There are no special skills needed to start playing broomball! The sport requires full body movement as players will be running and using their arms to sweep the ball into the goal!
Although an adaptive version of broomball has yet to be developed, you can contact your local broomball league to see if they offer any accommodation for players with physical and/or cognitive disabilities.
Similar Sports: Floor Hockey, Ice Hockey, Ringette
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Improve cardiovascular health.
Improve hand-eye coordination and balance.
Improve teamwork skills.
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You’ll need a broomball stick, broomball ball, broomball shoes and protective equipment such as a hockey helmet, gloves, and shin guards.
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Common injuries that many broomball players sustain include sprains, strains, bruises, and in more serious cases, fractures. Players must be aware of their surroundings and other players while on the ice to avoid serious collisions or injuries. Make sure that you stretch and warm up thoroughly and that all your protective equipment is on properly before hitting the ice.
Canoe
A canoe is a lightweight boat made of plastic or of wood that is typically narrow on both ends. Paddlers will use a single-bladed paddle to propel themselves across the water for leisure or for competition. Competitive canoeing includes disciplines such as canoe sprint and canoe slalom.
Canoes were mainly used as a form of transportation for many cultures throughout history. The first canoes were called “dugouts,” and were carved out of tree trunks and other tree parts, while Indigenous North Americans used skinned bark over light wooden frames, called “bark canoes.”
No special skills are required to get started with canoeing. You’ll be making use of your arms, shoulders and torso to help propel you across the water. You can simply rent a canoe, paddle and life jacket for a fee from several recreational and lake facilities. To start, find a calm body of water to practice and become familiar with paddling, steering, and stopping, before embarking on any big adventures.
Specialized equipment and accommodations are available to help individuals with physical and/or cognitive disabilities canoe. Please contact the canoe provider of your choice to see what kinds of accommodation they will be able to provide for you.
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Improved cardiovascular fitness.
Increased muscle strength.
Enjoy a relaxing, low-impact activity out in nature.
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You can rent all the equipment for your canoeing adventure, a canoe, lifejacket and paddles, from several recreational and lake facilities for a fee. Don’t forget to dress for the weather, bring sunscreen, and prepare a water bottle and food if you plan on being on the water for several hours.
If you want to canoe competitively, then you may need to purchase your own canoe, paddle, lifejacket, and helmet.
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Common canoeing injuries include strains and sprains to various parts of the body like the shoulders and wrists. The environment can also pose a hazard, as weather conditions, and the body of water that you’ll be paddling on can be a cause for injury. Ensure that you’ve stretched and warmed up thoroughly and that you’ve prepared all your safety equipment before you board the canoe.
Capoeira
Capoeira is an Afro-Brazilian non-contact martial arts mixed with dance that was developed in Brazil. Rather than having fixed stances and forms, it emphasizes agility, with fluid movements, and is performed with music.
Capoeira was developed by enslaved Black/Afro-Brazilians and indigenous Brazilians in the 1500s as a form of self-defense, disguised as dance, against their oppressors.
No prior skills are needed to start doing capoeira. Your teachers will teach you the basics and will lead you through each step. All you need to do is show up and have fun!
Please contact your capoeira provider to see if they will provide accommodations, such as a smaller, or even private lessons, for participants with a physical and/or cognitive disability.
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Increased flexibility and strength.
Increased stamina and agility.
Relieve stress through music and dance.
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Come to your classes or lessons wearing comfortable clothing (no shorts or jeans).
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Common capoeira injuries include sprains, strains and bruises, mostly to the knees, ankles and hips. Participants need to be careful and be aware of their surroundings to avoid being kicked or hit by other participants. As always, warming up and stretching is important to avoid any injuries.
Similar Sports: Dance, Kung Fu
Cheerleading
Cheerleading is a sport where participants perform intricate cheer routines in large groups. It takes the form of intensely physical routines that involve cheering, jumping, tumbling and various other stunts. Cheerleading can be done for competitions, entertainment and/or, cheering on sports team. Despite the belief that cheerleading is a sport exclusively for women, it is a sport that is open and welcoming of all, regardless of ethnicity, disability, sex and gender.
Originally, cheerleading was an all-male activity done by attendees and athletes during sports games at colleges and universities in the United States. Women didn’t become prominent in the cheerleading scene until the 1940s, and soon exploded in popularity among women in the following decades.
Cheerleading is an intensely physical sport that requires use of the entire body to perform routines and execute stunts. You’ll need to have a bit of flexibility and good mobility to start, but as with any sport, you’ll be able to train and practice your way to mastery.
Adaptive cheerleading allows for individuals with physical and/or cognitive disabilities to be involved in the sport. Accessible routines, as well as flat and smooth terrain to perform on, make it easier for cheerleaders of all abilities to perform and boost their confidence.
Similar Sports: Dance, Gymnastics, Artistic Swimming
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Improved stamina, endurance and flexibility.
Increased confidence.
Gain teamworking skills.
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No special equipment is needed. Come to class in fitted athletic wear (to avoid injuries) and athletic shoes. You may be required to purchase a uniform for competitions.
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Because cheerleading involves stunts, injuries can range from muscle strains and sprains to fractures and dislocations. It is important to be well prepared, be aware of your surroundings and fellow teammates, and thoroughly warmed up before attempting any difficult stunts and routines.
Circus
Circus consists of several kinds of highly technical acrobatic and artistic routines that are performed alongside music and visual presentations.
The format of the modern circus emerged in England in the 18th century, where performances such as trick horse riding and acrobatics were brought together into one show. The circus arrived in North America in 1793, where the first show was held in Philadelphia.
Circus performances require a high level of technical and physical skill to perform acrobatics and stunts. However, don’t let that stop you from trying out beginner level classes that will guide you through the basics of gymnastics and aerial performance while building your strength and flexibility!
Circus routines and techniques can be adjusted to allow for individuals with physical and/or cognitive disabilities to participate. Please contact your circus provider to see if they can provide any accommodation for you.
Similar Sports: Dance, Gymnastics, Artistic Swimming, Parkour, Cheerleading
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Increased muscle strength.
Increased flexibility.
Increased balance.
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No specialized equipment is required. You will be provided with the equipment you need during your classes. You can come to classes in fitted athletic clothing. If you wish to pursue circus more competitively, then you may be required to purchase a uniform.
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The most common injury for circus participants includes strains and sprains, with more serious injuries being fractures. Remember to stretch and warm up thoroughly before practicing. Ensure that you follow all safety precautions set by your circus provider and to be aware of your surroundings to avoid any serious injury to yourself and others.
Climbing
Climbing is a sport that requires using hands and feet to propel yourself up a steep wall with protective equipment such as a helmet, a harness and ropes and clips. You can climb up actual mountains, or on artificial walls at your closest climbing gym. There are three different types of climbing that you can try out: bouldering, sing-pitch climbing and big multi-pitch climbing.
Climbing for sport and recreation became prominent in the European Alps in the 19th century with the advent of climbing clubs. The modern climbing wall didn’t appear until 1964, with the first climbing gyms opening in Europe and the United States in the 1980s.
Rock climbing does not require any special skills to get started, but you will be using your strength in your arms, legs, and core to pull yourself up vertical surfaces. Don’t be discouraged if you can’t get to the top on your first try! Remember to take it slowly and at your own pace, and you’ll be climbing to the top in no time. You can rent climbing equipment such as helmets, harnesses, clips, chalk, and climbing shoes at any climbing facility. Remember to dress in comfortable, fitting clothing.
Paraclimbing makes climbing accessible to those with physical and/or cognitive disability. The International Climbing Federation identifies three competing classes: blind sport, amputees, and limited reach, power or stability. Contact your climbing provider to ask if they have any accommodations for you.
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Increased overall body strength and grip
Improves balance and endurance.
Builds confidence and problem-solving skills.
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You can rent climbing equipment such as helmets, harnesses, clips, chalk, and climbing shoes at any climbing facility. Remember to dress in comfortable, fitting clothing.
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It is important to stretch and warm up before starting to climb to prevent injuries to your body, especially in the arms, hands, and legs. You’ll most likely have some bruises, hand calluses, and develop some soreness after going climbing for the first time.
Country & Swing
Country and Swing are popular styles of dancing that are danced with a partner. Country dancing is typically danced to country-western music, while swing dancing is usually danced to jazz music.
The origins of Swing dancing began with African-American communities in Harlem in the 1930s, while Country dancing was developed from dance styles that were brought to North America from Europe in the 1700s.
All you need to get started is a willingness to learn how to dance! Be ready to move your body to the rhythm and beat. Don’t forget to have fun!
There are classes available through our sports providers that offer accessible dance classes, with smaller class sizes, creating a safe space for those with physical and/or cognitive disabilities.
Similar Sports: Figure Skating, Rhythmic Gymnastics, Winter Guard
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Provides a fun, and stress-relieving experience.
Increased aerobic fitness.
Improved coordination.
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Comfortable clothes and shoes.
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Warming up and stretching properly is key before you start dancing to prevent injuries to the ankles, hips, and back. Be aware of your surroundings, your partner, and other dancers to avoid any possible injuries.
Cricket
Cricket has been a popular sport since the 16th century and was first recorded in Canada during the year 1785 in Montreal. The game is played with two teams. Each team is made up of eleven players who play various positions including batsmen, fielder and wicket keeper. While one team bats the other bowls and fields, these roles are switched after a team has lost all their wickets or the set time has expired. The goal is to score more runs than the other team.
Cricket is believed to have developed out of England in the late 16th century. After becoming an established sport during the 18th century, the sport spread internationally in the following centuries and is now the second-most popular spectator sport in the world.
The game is played on an oval field with a rectangular pitch in the center. No special skills are required just some friends and a bat and a ball.
Cricket has become a sport many can get involved. Table cricket is a great adaptation first created for those with cerebral palsy and wheelchair cricket is becoming increasingly popular as well.
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Team building
Improved motor skills
Increased Stamina
Improved hand-eye coordination
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Some equipment is necessary including a uniform known as cricket whites. Protective equipment is also a must, and this includes pads for your shins and thighs, gloves and a helmet. A cricket ball and bat are the most important.
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A cricket ball is quite hard and is hit at fast speeds during play creating a risk for injury. It is best to wear the proper protective gear to prevent injury.
Cross Country Skiing
Cross country skiing is a form of skiing where skiers glide across a mostly flat snow-covered terrain by pushing forward in a side-to-side motion on skis, propelling themselves with the help of two ski poles. There are designated ski trails in the mountains and around the city, or you can ski around your neighbourhood and local parks.
Skiing started as a method of transportation in Scandinavia and often had both skis with different lengths; one gliding and one shorter one for traction. The modern sport originated from Norwegian military competitions before developing into the modern-day sport.
You do not need to know any prior skills before starting your cross-country skiing journey. It is a relatively easy sport to learn; once you get used to the skis and practice the basic movements, you’ll be gliding through the trails in no time!
Adaptive versions of cross-country skiing make the sport accessible to individuals with physical and/or cognitive disabilities. Modifications to skis, such as sit-skis, and support staff, are available to help guide skiers through the course.
Similar Sports: Downhill Skiing, Snowboarding
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A full body workout
Improved coordination and balance.
Get in touch with nature.
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Cross-country skis, boots, and poles (which are available to rent), a winter jacket, and winter gloves.
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Common injuries include muscle and joint strain, as well as falls. Cross country skiers must be aware of the environmental risks – the weather, course terrain, and even wildlife can cause your cross-country trip to go awry. Be well prepared and be aware of possible risks before heading out to ski.
Curling
Curling was invented in Scotland back in the 16th century. Now curling is quite popular in many countries including Canada. The game is played on a long, thin sheet of ice that has a circular target at each end. Curling is normally played with two teams each with four players. Eight rocks are assigned to a team and the goal is to slide these rocks near the center of the target or ‘house’. The team whose stone is closest to the center will get points for that end.
No prior skills are needed to learn how to curl and curling clubs will often have equipment you can borrow to try out the sport.
Besides ice and granite stones some other equipment required to play include curling shoes which have a smooth sole for gliding, as well as a broom for sweeping the ice.
Curling can be adapted in many ways so more people can play. It can be played on the floor instead of the ice so people of all ages and abilities can take part. Throwing aids can be used as well for people who may not be able to bend down to throw stones.
Similar Sports: Archery, Axe Throwing, Lawn Bowling
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Improves aerobic fitness
Teaches strategy and precision
Great source of social interaction
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You'll need a pair of curling shoes and a curling broom. Wear something warm with closed-toed shoes.
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It is important to stretch and warm up before starting to climb to prevent injuries to your body, especially in the arms, hands, and legs. You’ll most likely have some bruises, hand calluses, and develop some soreness after going climbing for the first time.
Diving
Diving is a water sport that requires participants to jump off of an elevated platform or springboard into a pool while performing acrobatics. It is a physically demanding sport, requiring divers to be able to perform intricate routines while in midair. This is a sport that requires lots of time and practice before competing. Springboard and platforms can vary in height from 1 to 10 metres tall depending on the competition.
Diving has been a popular recreational activity since ancient times; however, the first diving competitions (incorporating acrobatics) began in England in the late 1880s and was first called “fancy diving.”
Before diving in, you must be comfortable with swimming, being in the pool and of course, heights. This also requires a certain amount of flexibility and technical skill to perform acrobatics, which you will learn and master as you practice.
Although there has yet to be an established version of adaptive diving, you may contact your local diving facility/diving club to see if they can provide any accommodation for you.
Similar Sports: Artistic Swimming, Cheerleading, Gymnastics
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Improved upper body strength.
Improved flexibility.
Improved cardiovascular health.
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You’ll need a swimsuit/swim briefs, swim goggles, and swim cap (maybe). Springboards and diving platforms can be found in most swimming facilities around the city.
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Overuse injuries from jumping, twisting of the body and arching are the most common type of injury in diving. More serious injuries such as concussions from hitting the platform/springboard, and even broken bones, may occur from incorrect posture and diving techniques. As always, warming up and stretching your body thoroughly will help prevent injuries. It is important to be aware of your surroundings and ensure that you are properly executing techniques while practicing.
Dodgeball
Dodgeball is most commonly played in schools during PE class. It has become increasingly competitive with recreational leagues available at universities and within communities. The origin is not known but it is speculated the game is based off one seen in Africa. Two teams play against each other using balls usually made of foam. The basic premise is that teams try to eliminate opposing players from the game by hitting them with a ball.
Dodgeball is a simple game that is fun for all ages. Be prepared to do anything in order to avoid getting hit.
There are many variations of the game that have been developed to focus in on different skills like cooperation, making it useful for teachers.
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Increases agility.
Builds teamwork.
Relieves stress.
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The only materials required to play are dodgeballs. Usually games are played with a minimum of five balls. More dodgeballs can be added depending on how many players are involved and the size of the space being played in.
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Dodgeball is a very fast paced game so injuries can happen. Although injuries are not common, most that happen are to the fingers.
Equestrian
Equestrianism is a horseback riding sport with multiple disciplines that include racing, dressage and show jumping.
Horse use is deeply rooted in human history, with the first evidence of horse-riding dating back to around 3,000 BCE. Equestrian sport was introduced to the 1900 Olympics in the form of jumping events.
You don’t need any special skills to get started with horse riding. If you’re interested in starting, find a local riding school or instructor that will get you comfortable with horses and riding them.
Therapeutic riding encourages interested participants with physical and/or cognitive disabilities to try horseback riding in a safe and calm environment. Please contact your local riding school to see if they offer therapeutic riding.
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Increases strength in your core.
Improves coordination and spatial awareness.
Socialize with other riders and bond with your horse.
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Make sure you have the proper safety equipment before horseback riding such as a riding helmet, fitted jeans (preferably with a flat inseam), a fitted shirt (avoid any loose-fitting tops like hoodies), and footwear with a half-inch to 1 inch heel. Please avoid wearing any jewelry or any accessories that dangle.
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Horses are large and powerful animals. Be aware that there is a risk of falling off your horse and getting a concussion. It is important to wear your riding helmet and other safety equipment before riding. You’ll also be taught safety precautions and procedures during your lessons.
Similar Sports: Bike Polo
Esports
Esports is a competitive sport typically played individually, or in teams using video games on a PC or on a game console. Esports has always been a part of video game culture, but through online platforms such as YouTube and Twitch, its popularity exploded and has since become a large part of the video game industry. Now, there are professional esports players, tournaments, and leagues worldwide.
The first known video game competition took place at Stanford University on October 19, 1972, where competitors played Spacewar to see who could set the highest score. Esports first gained popularity in East Asia, before increasing in popularity worldwide through tournaments.
Esports requires no prior skills, but like any other sport, requires lots of practice.
Esports is quickly becoming more accessible for players with physical and/or cognitive disabilities. Modifications to controllers, computers and accessibility options in games make it easier for all players to get involved in the Esports scene.
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Improves hand-eye coordination.
Improves problem solving skills.
Improves cooperation and work as a team.
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You would need a PC or laptop that has the right operating system and software to be able to run games, or a video game console such as the Nintendo Switch.
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Be sure to take plenty of breaks while playing. Stretch your hands and wrists to prevent injuries such as Carpal tunnel syndrome. Try to sit in a proper posture to avoid neck and back pain; don’t forget to get up and stretch your whole body, and step away from the game frequently to reduce eye strain.
Fencing
Fencing is a modern art of combat sport, also known as Olympic fencing. Two fencers face each other on a six-feet-by-40-feet strip with sword weapon and attempt to touch each other with the tip. Touches on the instrumented protective clothing are scored electrically The sport challenges both body and mind through an effective blend of patience and determination, discipline and competitiveness.
Fencing has roots in Egypt from as far back as 1190 BCE, where sword duels regularly occurred. It was also used as a form of military training in the 14th - 15th century in Europe before becoming a popular and established sport in the 18th century.
Fencing is a fast sport with constant change of direction and quick footwork. You need good mobility and flexibility to achieve this, so you should always warm up thoroughly. Fencing is a highly technical sport to master, with lots of rules and etiquette. But it's a lot easier to learn 'on the job' than by trying to watch it or read about it.
Wheelchair fencing, which is a version of Fencing in which athletes sit in wheelchairs which are tightly fastened to the floor, provide opportunities for participants who are physically disabled to get involved with the sport.
Similar Sports: Kendo, Singlestick
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Aids mental agility.
Supports coordination.
Gives greater speed and agility.
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Specialist equipment is required - mask, glove and weapon to a lame jacket, body wire, breeches and a protective 'plastron' that covers the torso and sword arm (women will also need a chest guard). At first, you'll probably be able to borrow or hire club gear, but if you decide to take it up more seriously, you'll want your own kit
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Fencers are susceptible to musculoskeletal injuries on their 'dominant' side. The most commonly injured part? The knees.
Figure Skating
Figure Skating is an ice sport where skaters perform intricate routines individually, in pairs, or as a team. Routines are made up of elements such as jumps, spins, lifts (performed in pairs), turns, and steps, which are accompanied by music and costumes for competitions.
Modern figure skating was developed in the mid-1860s, which introduced expressive techniques while performing routines. The first World Figure Skating Championships were held in Saint Petersburg in 1896, and it went on to become the first winter Olympic sport at the 1908 Summer Olympics in London.
Before getting started with figure skating, you should first know how to and be comfortable with skating. It is a physically demanding sport, and you’ll learn how to do spins, jumps, and maybe even lifts (if you’re interested in pairs) while on the ice.
Adaptive figure skating, or inclusive skating, helps individuals with physical and/or cognitive disabilities participate in ice sports. Special modifications made to skates, and special equipment to help with balance makes skating easier and enjoyable.
Similar Sports: Inline Skating, Hockey, Speed Skating
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Improved balance and coordination.
Improved posture.
Increased agility and flexibility
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You’ll need a good pair of figure skates. You may be able to rent a pair at your nearest ice rink, or at an outdoor skating rink. You can also rent or bring your own safety equipment, such as a helmet, with you.
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Injuries such as bruises, cuts, scrapes, and sprains are common in figure skating, with injuries to the ankles, knees, feet, hip, lower back, shoulders, and wrists being the most common. Concussions can also occur from not landing properly, and skaters must ensure that they are careful when executing techniques.
Flag Football
Flag football is a limited-contact sport that is a variation of American football played on a 70 x 30-yard field. Players are put into 2 teams of 5 and must remove a flag, or flag belt from a player of the opposite team who is carrying the ball. Teams score points by bringing the ball over the opposing team’s goal line, resulting in a touchdown.
A variation of the sport emerged in the 1940s during World War II for American military personnel to stay fit. It is believed that the sport originated in Maryland, USA, with the first flag football league being formed in the 1960s.
No special skills are needed to start playing flag football. The sport does involve quite a bit of running and you’ll be able to build up your endurance and stamina the more you play.
There are adapted versions of flag football that make playing with physical and/or cognitive disabilities more accessible. Adjusting the playing field, rules and number of players can help make the game fun for all.
Similar Sports: American Football, Basketball, Soccer
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Increases endurance and stamina.
Improves hand-eye coordination.
Teaches teamwork.
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A flag, or flag belt, running shoes, comfortable clothes to run in, and a football.
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Common injuries in flag football are sprains and strains that occur in the legs, knees, and ankles. Bruises from falls, colliding into other players as well as concussions are all possible injuries that come with playing. Be sure to stretch and warm up. Being aware of your surroundings will lower your risk of any serious injuries.
Floorball
Floorball is a faster variation of floor hockey played between 2 teams of 5 players, plus goalkeepers, on a rink that can vary from 59 – 66 ft to 118 – 131 ft long in an indoor venue. Each period lasts 20 minutes with 3 total periods per game. Teams score points by sending the ball into the opposing team’s goal.
The first variations of floorball started as a recreational sport in Canada and the United States in the early 20th century. Floorball was formally organized as a sport in Sweden during the 1970s.
You do not need to have any special skills to get started with floorball. It’s easy to learn and a fast-paced game that involves lots of running that will be sure to get your heart pumping.
Wheelchair floorball is a version of the sport played by participants with physical disabilities and plays by the exact same rules and with the same equipment as regular floorball.
Similar Sports: Floor Hockey, Ice Hockey
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Increased cardiovascular fitness.
Improved coordination.
Accessible and adaptable.
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You’ll need a floorball stick, a floor ball, T-shirt, shorts, and a pair of running shoes.
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Common injuries in floorball usually occur in the legs, with sprained ankles being the most common. As with any sport, stretching and warming up is important before heading out to play to avoid injury. Be aware of your surroundings to avoid any injuries to you and other players.
Football
Football (American football) is a full-contact team sport played between 2 teams of 11 players each on a large field with goals on each end. Each team will traverse down the field with the oval-shaped football and attempt to score as many points as possible by taking the football into the opposing team’s end zone, or by throwing/kicking the football through the goal posts.
The origin of football has roots in both soccer and rugby. The first football game was played between Princeton and Rutgers’ college teams in 1869, before the rules of modern football started to become formalized in 1880.
No special skills are required to play football. It is a fast-paced sport that makes use of the entire body for running, throwing, carrying, kicking the football, and tackling. You’ll be able to develop and/or strengthen your endurance and stamina levels the more you play. Safety equipment, such as helmets and knee pads, are required before stepping onto the field.
Adaptive versions of football, such as wheelchair football, have become more prevalent in the United States. Although there are yet to be adaptive football programs in Calgary, you can contact your football league to see if they can provide any accommodation for you.
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Increased endurance and cardiovascular health.
Improved agility.
Learn to work together in a team.
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You’ll need a helmet, shoulder pads, gloves, football shoes, thigh and knee pads, mouthguard, and compressions shorts. Safety is of utmost importance for football players, so ensure that all your gear fits properly before playing.
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Strains, sprains, and bruises are the most common injuries for football players. More serious injuries include dislocations, fractures and concussions. For full-contact sports like football, it is important to ensure that all your safety equipment is on properly before playing. Don’t forget to warm up and stretch thoroughly before getting on the field to avoid any injury.
Similar Sports: Flag Football, Rugby, Soccer
Frisbee
A frisbee, or flying disc, is a disc made of primarily plastic, 8 to 10 inches (20 to 25 cm) long in diameter with a lip for handling. It is used by aiming and tossing the frisbee at a target or to another person. When tossed, the frisbee will be spin and glide through the air towards the intended target. It is used in a variety of disc sports such as Ultimate and Disc Golf.
Frisbee was invented by a husband and wife in the United States while they were tossing a popcorn can lid back and forth between them after a Thanksgiving dinner in 1937.
Apart from a frisbee, no special skills or equipment are required to play! Just get a friend, or a group, and you can play casually between yourselves, or you can play it competitively in teams. Competitive frisbee games such as Ultimate, are played in teams and is a no-contact sport. The goal of Ultimate is to toss the frisbee between team members to make it to the opposing team’s end zone.
Competitive frisbee games have been adapted to make them more accessible to individuals with cognitive and/or physical disabilities, such Wheelchair Ultimate and Wheelchair Disc Golf.
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Increase in agility
Increase in endurance
Full body workout
A great way to meet new friends!
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If you’re playing casually, then a frisbee is all you need! But if you want to play competitively, then you may want to add cleats and gloves to your list.
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If you want to play frisbee competitively, you’ll need to watch out for injuries to the knees, ankles and shoulders. Remember to stretch and warm up before playing to avoid injuring yourself!
Similar Sports: Disc Golf, Ultimate
Futsal
Futsal is a sport similar to soccer, but rather than playing on a grass field, it is played on an indoor hard court that varies from 82 X 53 ft to 125 x 138 ft, between two teams of five with a smaller and denser ball than your average soccer ball. Futsal puts more emphasis on technique and control of the ball when playing, making for a fun and dynamic game.
Futsal was originally developed in 1930 in Uruguay with the purpose of creating a version of soccer that could be played indoors on a basketball court. The sport spread quickly around South America and around the world, eventually leading to the formation of an international organization as well as being recognized by FIFA.
No prior specialized skills are required to get started with playing futsal. The game requires endurance and stamina, as you will be running around frequently. Make sure to stretch and warm up before you hit the field.
Please contact your futsal provider to ask if they can provide/have any accommodation in place for participants with physical and/or cognitive disabilities.
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Increased agility and strength.
Increased endurance and stamina.
Learn and build upon teamwork skills.
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Comfortable clothing (preferably shorts and a T-shirt), a pair of running shoes, a futsal ball, and protective gear, like shin guards, if you’d like
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The most common futsal injuries usually occur in the legs with sprains, strains and bruising. There is a chance for more serious injuries such as concussions if players are not careful enough. Remember to stretch and warm up before playing to lower your chance of getting injured.
Gaelic Football
Gaelic football originates from Ireland and it remains the country’s national sport. The ball is a little smaller than a soccer ball and can be moved across the field with a kick or a hand-pass. The ball can also be caught and held by a player for four steps. To score points players can kick or throw the ball into the opposing team’s net or over the crossbar.
The earliest versions of the sport appeared in historical records in 1670, where catching and kicking the ball were permitted within the rules of the game. The modern version of Gaelic Football became codified in 1887.
Prior experience is not needed, but you should be prepared for a challenge. The sport requires lots of endurance and stamina, as you will be running around frequently. Make sure to stretch and warm up before you hit the field.
Although there is yet to be an adaptive Gaelic Football program for individuals with physical/cognitive disabilities, please contact your local Gaelic Football club to see if they are able to provide any accommodation.
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Increased aerobic fitness
Improves teamwork skills
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Little equipment is required to play only the nets and the ball are essential and usually clubs will supply these. Players may also need cleats if they are playing more competitively.
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Being a contact sport the risk for injury during play is increased. Some of the more common injuries associated with playing Gaelic football are concussions and dislocated shoulders.
Similar Sports: Rugby, Soccer
Gliding
Gliding is an air sport where pilots use natural air currents to fly an engineless aircraft, called gliders, or sailplanes, through the skies. Without the noise of an engine, you’ll be sure to enjoy a tranquil flight with spectacular views.
The origins of gliding began in the mid-1800s with the invention of gliders that were only able to fly short distances. Gliding as a sport developed in Germany after the First World War, with gliders becoming more sophisticated and eventually being able to fly long distances within the decade.
No special skills are needed to learn how to glide. As a beginner, you’ll learn all about the aircrafts, and the different theories and techniques for gliding. Once you start flying the glider, you’ll be flying near the airfield to get comfortable before gradually flying further as you gain confidence and develop your skills.
Modifications made to hand controls and the cockpit allow for individuals with physical disabilities to be able to participate in gliding. Contact your gliding club to ask if they can provide any accommodation for you!
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Improved focus and concentration.
Take in breathtaking views.
Gain a sense of peace and tranquility as you glide through the skies.
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Your gliding club will provide gliders for you to fly. Wear comfortable clothing, bring a hat, sunscreen and a pair of sunglasses and dress appropriately for the weather.
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Gliding up in the sky can present certain risks such as crashes and collisions. To avoid and lower the chances of these risks occurring, pilots must ensure that they are well-informed of safety procedures and practices and must be aware of their surroundings while they’re flying. Ensure that safety equipment is in place and functioning properly before flying.
Similar Sports: Sailing
Golf
Golf is a ball sport that uses different clubs to hit a small golf ball into holes in a series of courses. Courses usually have 9 or 18 holes that each have various terrains and layouts to play on. The goal of the game is to get the golf ball into the hole in each course in the least number of strokes.
The first written records of the modern game of golf are believed to have come from Scotland in the 15th century. However, there is evidence of older variations of the game that have roots in various cultures, such as in Ancient Rome and Ancient China.
There are no special skills required to start learning how to play golf. It is a sport that requires movement of the entire body, especially in the arms, to hit the ball with a club. Golf is also a relatively low impact sport, with a low risk of serious injury to the body. However, it’s always important to warm up and stretch before hitting the golf course.
Adjustments made to golfing equipment such as adaptive golf clubs and grip devices make it easier for those with physical and/or cognitive disabilities to play. The City of Calgary offers Adaptive Family Golf Nights for those experiencing disabilities of any type to try out a round of golf on the McCall Lake Golf Course.
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Improved cardiovascular health.
Low impact.
Socialize with other golfers!
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You’ll need a set of golf clubs, and a golf ball. Dress comfortably and appropriately for the weather.
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Golfing overuse injuries occur most commonly in the wrists, elbows, shoulders, and back. It is important to remember to warm up and stretch thoroughly before playing. Be aware of your surroundings and prepare and dress accordingly for the weather.
Similar Sports: Billiards, Disc Golf
Gymnastics
Gymnastics is a popular sport that consists of exercises that require balance, flexibility, endurance, agility and coordination. There are several different types of gymnastic sports that include: vaults, uneven bars, balance beam and rhythmic gymnastics just to name a few!
Gymnastics originated in Ancient Greece and became formalized to train men in warfare once the Romans invaded. Gymnastic sports experienced a revival in 19th century France, where it then spread to the United States and eventually became a part of the modern Olympic games in 1896.
Gymnastics is a sport that requires strenuous movement and strength of the entire body. It’s a sport that requires lots of focus, dedication and practice to master, so it’s important to be patient with yourself and remember to rest often to avoid sustaining any serious injuries.
Adaptive gymnastics allows for individuals with physical and/or cognitive disabilities to participate in the sport. Adaptive classes will help develop motor skills, coordination, balance as well as build more confidence. Smaller class sizes allow coaches to give more personalized lessons that will meet the needs of participants. Contact your gymnastics club to see if they can provide accommodation for you!
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Improves balance and coordination.
Increases strength.
Builds confidence.
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No special equipment is needed. Come to your class/gym in comfortable fitted clothing, ensuring that nothing dangles and could potentially get caught in clothing or equipment.
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Common gymnastics injuries include strains, sprains and bruises. More serious ones include fractures, dislocations and concussions. It is important to remember to stretch and warm up thoroughly before practicing. Ensure that you’re aware of your surroundings and of other participants around you and remember to rest when needed to prevent overuse injuries.
Similar Sports: Martial Arts, Parkour
Handball
Handball is a team sport where two teams compete on a court of 40 x 20 metres to score goals against each other by tossing a ball into the goal of the opposing team. Teams consist of 7 (including the goalkeeper) players each, with each game consisting of 2 periods lasting 30 minutes each.
There are many early versions of the game that were played all around the world, such as in Greenland, Ancient Greece and medieval France. It wasn’t until the end of the 19th century that the modern version of handball was developed in northern Europe. The rules of the modern game were set in Berlin in 1917, and the sport became a part of the 1936 Summer Olympics.
Handball is a physically demanding and extremely fast-paced sport. You do not need to have any prior knowledge of the sport to play. Be ready to run, jump and throw the ball between team members, so make sure to stretch and warm up before playing!
An accessible version of handball has been developed and can be played in wheelchairs for players with physical disabilities. Please contact your handball club to see if they can offer any accommodation for you!
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Improves agility and hand-eye coordination.
Gives you a full body workout.
Increases cardiovascular endurance.
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To play handball, you’ll need a ball, or handball, gloves, comfortable running shoes, and a goal.
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Injuries to the ankles, knees, thighs, shoulders, and fingers and muscle strain are common injuries. As with any sport, it’s important to stretch and warm up before you play. Be aware of your surroundings to avoid injuries to you and your teammates.
Similar Sports: Soccer, Water Polo
Hiking
Hiking is a fun and enjoyable way to exercise while enjoying nature year-round. Contrary to popular belief, hiking doesn’t always have to involve climbing up mountains. There are many hiking trails and boardwalks choices with little to no elevation gain, making it easily accessible to all. With an endless selection of trails here in Calgary and in the nearby Rocky Mountains, there’s no shortage of beautiful scenery and exciting adventures for everyone regardless of skill level!
While walking long distances for religious and spiritual purposes dates far back into history, walking for pleasure emerged out of Britain in the 18th century. Mountaineering clubs soon appeared in the following centuries in both Europe and North America where the idea of hiking became increasingly popular.
Here in Calgary, we’re lucky to have 1000 km of regional pathways and 96 km of trails that we can use for both hiking and biking! There’s an endless number of choices that suit all skill levels and accessibility needs. You can find a map and information on walking and hiking trails online.
If you’re heading into the mountains, you’ll need to prepare accordingly and pack proper equipment. Don’t forget to bring a water bottle and snacks, and dress appropriately for the weather before you start your hike.
Hiking is an outdoor activity that anyone can enjoy. There is a great selection of trails and boardwalks that are paved with little to no elevation gain make hiking easily accessible regardless of physical and/or mental disability. Not only does hiking help improve your physical health, but it can also boost mental well-being.
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Builds stronger muscles and bones.
Improves cardiovascular health.
Improves mental wellbeing.
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If you’re heading out to one of the hundreds of walking trails or parks in Calgary, you can dress comfortably (and according to the weather) along with a pair of athletic shoes. You can bring a water bottle and snacks if you’d like.
If you’re heading into the mountains, you’ll need to bring a backpack to carry water, snacks, a first aid kit, bear spray, an extra sweater and/or jacket, sunscreen, mosquito repellent, a hat, and wear a pair of sturdy athletic shoes, or hiking shoes/boots.
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Hiking may present several environmental risks such as bad weather, uneven terrain, and even wildlife encounters. It is important that you prepare accordingly with a first aid kit, water bottle, snacks, extra clothing, and make sure to check weather conditions before heading out.
Similar Sports: Orienteering
Historical European Martial Arts
Historical European Martial Arts (HEMA) are historical fighting styles that come from Europe. They often involve the use of weapons such as longswords, daggers, spears, sabres, and rapiers while wearing protective gear.
These fighting techniques originate from combat styles from the 14th to 19th centuries and cover techniques originating from historical manuscripts from all over the European continent.
No special skills are required to start training with HEMA, as you’ll learn all the techniques during your lessons. Be aware that some of the equipment and protective gear you’ll be using may be on the heavier side. You’ll be taught how to use equipment and proper safety precautions before you start sparring.
Please contact your sports provider to see if they have any accommodation for individuals with physical and/or cognitive disabilities. For the safety of other participants in classes, the minimum age for joining beginner classes may be older.
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Increased muscle strength.
Increased endurance and stamina.
A fun and exciting way to get fit.
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No special equipment is required. Equipment will be provided to you for classes. Be sure to come to classes in comfortable clothes and athletic footwear.
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Due to the use of equipment, participants need to be more careful and mindful of how they’re handling them. You may get bruises, strains, sprains and have some soreness while participating, so be sure to stretch and warm up properly before starting.
Hockey
Hockey, but more specifically ice hockey, is a team sport played on an ice rink with hockey sticks and a small rubber disk called a puck. The goal of hockey is to score the puck into the opposing team’s goal. There are several variations such as ball hockey, field hockey and para ice hockey.
The game of ice hockey that is popular in Canada and the United States first began as field hockey in Britain during the 18th and 19th centuries where it was played on a large field rather than a skating rink.
Players should first learn how to skate before learning how to play hockey. Ice hockey is also a highly physical and fast-paced sport, and it is important to make sure that you’re properly stretched and warmed up before hitting the ice.
Para ice hockey is a variation of the game adapted to help players with a physical disability in the lower part of their bodies. Players use sledges, a sort of sled with two long strips of metal, that allow them to move around on the ice, and two sticks with one end dedicated for pushing and the other end dedicated for maneuvering the puck.
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Improved hand-eye coordination.
Improved balance.
Increased muscle strength.
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Hockey players will need a pair of skates, a hockey stick and protective equipment such as helmets, neck guards, gloves, shoulders, elbow, knee and shin pads and hockey pants.
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Ice hockey is a sport that has large potential for bodily injury. Each league has regulations in place to reduce injuries and ensure that each game is played as safely as possible. Remember to wear all your protective gear correctly, stretch, and warm up before you play.
Hurling
Hurling is a minimal-contact Gaelic sport played on a large grass field 140 x 84 yards long between 2 teams with 15 players each. Players use a wooden stick, called a hurley, to hit a small ball, called a silotar, through a goalpost guarded by a goalkeeper.
Hurling has ancient origins and has been a distinctly Irish sport for at least 3000 years. The first recorded history of the sport dates to the 5th century. Modern hurling was established in the late-1800s in Dublin.
No special skills are required to play hurling. This is a sport that requires lots of stamina and endurance, which you can build up with practice.
Wheelchair hurling is an emerging adapted version of the sport that makes modifications and adjustments to the rules and field to make the game more accessible to participants with physical disabilities. Although it has yet to make an appearance in Calgary, please contact your hurling provider to see if they can make any accommodations.
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Increased endurance and stamina
Improved hand-eye coordination.
Teamwork building.
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You’ll need a hurley and a silotar, a helmet, comfortable clothes (preferably shorts and a t-shirt) and a pair of good athletic shoes.
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Although contact is limited, there is still risk for injuries, especially in the hamstrings with strains and pulls, and fractured fingers. Remember to be aware of your surroundings and other players, and stretch and warm up before playing.
In-Line Skating
Inline skating, or sometimes known as rollerblading, is a sport that uses inline skates, which are boots that have 3 to 5 wheels on the underside, allowing for easier movement, speed and maneuverability. There are several different disciplines of inline skating such as artistic skating, aggressive skating and freestyle skating.
Inline skates were first developed as substitutes for ice skates in the United States in the 1980s for hockey players who wanted to continue to train during the summer months. It became a hit nationwide in the following decades, with inline skating being included in the X Games during the 1990s and early 2000s.
There are no special skills required to learn how to inline skate. You’ll be able to practice and/or develop your balancing skills the more you skate. If you know how to ice skate, then inline skating is the perfect sport for you!
Although there has yet to be an adaptive version of inline skating programs, please contact your inline skating provider to see if they can offer any accommodations for you!
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Improves balance.
Improves lower body strength.
Improves cardiovascular health.
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No special equipment is needed for inline skating. Wear comfortable clothes and bring protective gear such as a helmet, wrist guards and elbow and knee pads. You can rent inline skates at roller rinks or at specialized inline skate shops.
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The most common injuries for inline skaters are wrist and hand injuries. More serious injuries include concussions. Before you go skating, make sure that all your protective gear is on and secured properly. Don’t forget to stretch and warm up before hitting the roller rink!
Similar Sports: Roller Derby
Jiu-Jitsu
Jiu-jitsu is a close combat Japanese martial art that involves the use of a variety of different techniques including grappling, pins, throws and striking for self-defense. Jiu-jitsu has been used as the basis for several other types of martial arts such as: judo, aikido, Brazilian jiu-jitsu and MMA.
Jiu-jitsu first appeared in Japanese written records during the 700’s CE, where it was used for close combat against armed soldiers on the battlefields. The sport flourished after the end of World War II, where it spread from Japan and evolved into different forms of martial arts around the world.
No special skills are required to start learning jiu-jitsu. However, it is a fast-paced sport that will test your reaction time and hand-eye coordination skills. It often involves flipping, kicking and immobilizing your opponent with pins and locks, which you will learn during classes.
Jiu-jitsu is a highly adaptable sport. Many practitioners who have mastered jiu-jitsu have a wide range of physical and/or cognitive disabilities, but that never stopped them from pursuing the sport! Contact your jiu-jitsu club to see if they can offer any accommodation for you.
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Increased strength and flexibility.
Improved balance and coordination.
Increased mobility.
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No special equipment is required for learning jiu-jitsu. Come to classes in comfortable clothing, such as shorts and a T-shirt. A uniform may not be necessary at all; contact your jiu-jitsu club to see if you require any additional equipment.
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Common jiu-jitsu injuries include strains and sprains to various parts of the body such as the neck, hands, knees, and shoulders. Remember to warm up and stretch thoroughly to prevent overuse injuries before sparring. Be aware of your surroundings to avoid injuring yourself and others.
Judo
Judo is a Japanese martial art characterized by it’s grappling and wrestling techniques. The objective of judo in competitive sports is to be able to throw an opponent to the ground, pin them down, then force them into submission via joint lock or choke.
The sport was created in 1882 in Japan, taking inspiration from other Japanese martial arts such as Jiu Jitsu. The first standardized rules for judo were set in 1899, with the intention of using these rules for future competitions. Judo formally became a part of the 1964 Summer Olympics in Tokyo.
No special skills are required for judo. The sport makes use of the entire body to wrestle and grapple opponents, so you’ll be able to build up strength the more you practice and learn different techniques.
Please contact your judo provider to see if they can provide any accommodation for individuals with physical and/or cognitive disabilities.
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Improved flexibility.
Improved cardiovascular health.
Improved confidence and self-esteem.
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No specialized equipment is required for practicing judo. Some providers may require you to purchase a judo uniform before attending your first class, while some may not. Please check with your judo provider to see if you require any mandatory uniform.
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The most common judo injuries include neck and back pain, and sprains. More serious injuries may include fractures, dislocations, and concussions. Please remember to stretch and warm up thoroughly before practicing. Don’t forget to follow safety precautions to avoid any serious injury to yourself and your opponents.
Karate
Karate is a popular Japanese martial art that uses striking, punches, kicks, and blocking techniques. Karate competitors compete individually or against each other on a matted area 27 x 11 ft wide and perform techniques and forms. Competitors score points based on how well they execute techniques.
Karate is thought to have originated from Chinese martial arts that was brought over to what is now Okinawa in Japan. There, it was developed and introduced to the Japanese mainland where it exploded in popularity.
No prior skills are needed before starting karate. You’ll learn all the basics skills and techniques through your classes and gradually work your way up through the different skill levels, earning belts as you do so.
Adjustments to classes and techniques can help make karate a more adaptable sport for those with physical and/or cognitive disabilities. Changes to class sizes, techniques and personalized training can make karate less intimidating and more enjoyable for all.
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Increased muscle strength
Increased flexibility.
Improved self-confidence.
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No special equipment is needed. Come to classes in comfortable clothes, but certain schools may require you to purchase a karate uniform.
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Bruises, strains, and sprains are common injuries when practicing karate. More serious injuries such as dislocations and fractures are also possible. Be aware of your surroundings and of other people when you spar and most importantly, don’t forget to warm up and stretch before engaging in any physical activity.
Kayaking
A kayak is a type of boat like a canoe and uses a double-bladed paddle to propel the rider around in the water. Kayaking can be used for leisure activities or be used in adventurous sport for thrill seekers. The most popular way to use kayaks is for whitewater kayaking, which involves paddling down rivers and creeks with varying degrees of difficulty.
Kayaks were created by the Inuit in the Arctic regions thousands of years ago. Traditionally, the kayak was made for hunting and fishing and was made from whale bones and animal skins.
No prior skills are needed to learn how to kayak. Many parks with bodies of water will have kayaks for rent. Choose a still body of water and stay close to shore. Wear clothes that you don’t mind getting wet and are appropriate for the weather.
Modifications made to kayaks and paddles, such as mount-supported paddles, allow for individuals with physical disabilities to participate in the sport. For individuals with a cognitive disability, please contact your kayak provider to see if they can arrange accommodation, such as private lessons.
Similar Sports: Canoeing, Paddleboarding, Rafting
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Increased muscle strength in the arms, chest, and shoulders.
Increased cardiovascular fitness.
Can be a great way to relax or for adventuring.
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Apart from your kayak and paddle, a life jacket is essential for your safety before getting into the water. For more adventurous kayaking trips, a helmet is essential. Make sure to bring an extra change of clothes, snacks, a water bottle and a first aid kit.
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Kayaking is a water sport that may present several risks. Make sure your kayaks are in top condition and that you are wearing the proper protective equipment, such as a life vest and helmet, to avoid falling into the water. Keep an eye out for weather conditions and dress appropriately. You may experience sore arms and shoulders from paddling.
Kendo
Kendo is a Japanese martial art that involves using bamboo swords and protective armor. During competitions, participants face-off against each other and attempt to score the winning 3 points by landing hits on their opponent’s armor.
The sport evolved from an older form called kenjutsu, that was practiced by warriors. Kendo came into prominence in the 18th and 19th centuries with the introduction of iconic bamboo swords and protective armor. Shortly after World War II, several international kendo organizations were formed with the hopes of promoting kendo as an educational sport.
No special skills are required before learning Kendo. However, this is a sport that requires lots of patience and self-control as you learn basic forms and techniques, and rules and etiquette.
Please contact your kendo provider to see if they can provide accommodation for participants with any physical and/or cognitive disability.
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Increase cardio and strength.
Increase confidence.
Improves posture.
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For beginners, come to class in comfortable clothes. Equipment will be provided to you during classes. As you advance, and if you would like to get more serious about kendo, you may need to purchase your own equipment.
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Bruises, sprains, and strains to the foot/ankle, wrist/hand and the elbows/forearms are all common injuries in Kendo. Be sure to warm up and stretch thoroughly before practicing.
Similar Sports: Fencing
Kung Fu
Kung Fu consists of multiple Chinese martial art styles, including popular styles such as Tai Chi and Wushu. Characterized by punches and kicks, it can be learned as an exciting and energetic form of exercise. All forms of kung fu require focus, concentration, self-discipline and most importantly, lots of practice.
The first forms of Kung Fu originated in China, before its influences spread to other parts of Asia. These different styles developed over the centuries in China, and thanks to popular culture and media, has become a popular sport that is practiced all over the world.
Kung Fu is a sport that can be physically demanding. Forms and techniques require lots of practice and discipline to master. Flexibility is key, so make sure to stretch and warm up properly before practicing forms and stances to avoid injury.
Please contact your martial arts provider to see if they can provide any accommodation, such as smaller class sizes or private lessons, if you have any physical and/or cognitive disabilities
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Increases balance and reflexes.
Increases stamina and endurance.
Increases confidence.
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You can practice kung fu in comfortable clothes and sneakers. Some classes may use protective gear such as a mouth guard, or shin guards.
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Kung Fu is a combat sport that presents risk for injury to various parts of the body. Minor bruises, sprains and some soreness are common after practice or competition, so remember to stretch and warm up thoroughly beforehand.
Lacrosse
Lacrosse is a team sport that uses a lacrosse stick and ball to play in 2 teams of 10 on a large field measuring 110 x 60 yards long. Players use their lacrosse sticks to toss the ball between team members and try to score into the opposing team’s goal. There are 5 different versions of Lacrosse: field lacrosse, box lacrosse, women’s lacrosse, lacrosse sixes, and intercrosse.
Lacrosse has its origins in North American Indigenous communities, with each team consisting of 100 to 1,000 men on a field several kilometres long. Games were ceremonial and were played for 2 to 3 days straight from sunup to sundown.
No prior skills are needed to get started with Lacrosse. It’s a physical sport that requires lots of running, hand-eye coordination, but is overall a great way to socialize and work together in teams!
Men’s adult lacrosse leagues typically allow for physical contact between players, while women’s adult and youth lacrosse does not. Adaptive versions of lacrosse, such as wheelchair lacrosse, have been developed to allow players with physical and/or cognitive disabilities to get involved with the sport.
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Increased stamina, agility, and endurance.
Improves coordination.
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To play Lacrosse, you’ll need a lacrosse stick, which is a stick with a mesh net at the end of it and a lacrosse ball. Protective equipment such as helmets, gloves, elbow pads, mouthguards, and a pair of cleats are also important.
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Since some leagues allow for physical contact between players, you must be aware that you may get some bruises, strains and sprains, as well as some more serious injuries such as concussions.
Lawn Bowling
Lawn Bowling is similar to the popular nine-pin bowling you find in bowling alleys and is played on a green (on natural grass or artificial turf) in an outdoor space. The goal of the game is to roll a specialized ball, called “bowls”, as close as possible to a smaller ball, called a “jack”. The player who has reached 21 or 25 number of target shots will win the game.
The history of lawn bowling and its variants go as far back as Ancient Greece. A variation of the game similar to the modern version was first played in the 13th century in England and went on to evolve to its current version by the 19th century.
No prior skills are needed before getting started with lawn bowling. It is a relatively easy-going sport, which does not require a lot of strenuous activity.
Para lawn bowling, or para bowls, offers opportunities for participants with physical and/or cognitive disabilities to play the game. Specialized equipment and being partnered with an aid all help make the game more accessible to play for everyone.
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Improved coordination and cardiovascular health.
Increased muscle strength.
Great way to socialize and meet new people.
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To do lawn bowling, you’ll need to get your bowls, a jack and a lawn bowling green to play on. Remember to dress appropriately (comfortable clothes and athletic shoes) for the weather and bring your sunscreen and water bottle ready as you play.
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The most common injury for bowlers occurs in the wrist, elbows, knee, hip, and feet due to overuse. Make sure to warm up properly and stretch your body before you play.
Similar Sports: Golf
Luge
Luge is a high-speed winter sport where a luger lies down on a specialized sled and propels themselves down an icy track feet first. With the use of the calf muscles and the shoulders, a luger can steer their way along the track with speeds up to 150 km/hr—the fastest of the 3 sledding sports (skeleton, bobsleigh and luge). Lugers can compete either individually or in teams of 2.
The sport has origins in Switzerland during the 19th century where tourists in the winter resort town of St. Moritz rode sleighs between snowy alleyways and roads for fun. The sport became a part of the 1964 Olympic Winter Games in Innsbruck.
You do not need any special skills to get started with luge, however it does require a good balance of mental and physical control to be able to properly steer the sled.
Although an adaptive version of luge has yet to be developed in Calgary yet, please feel free to contact your luge club to see if they are able to provide any accommodation for you.
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Improved cardiovascular fitness.
Increased strength.
Improved focus and concentration.
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At the beginning, you may not need a luge suit. A helmet, gloves, and luge sled will be provided to you at the luge facility. If you want to continue luging more seriously, you may need to purchase the suit, helmet, gloves and a sled.
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Bruises, cuts, and pain to the neck and abdominal muscles are the most common types of injuries that lugers will sustain during training and competition. However, more serious injuries such as concussions can occur. Ensure that you’ve warmed up and stretched thoroughly, and make sure that all your safety equipment is on and properly secured before hitting the track.
Mixed Martial Arts
MMA, or mixed martial arts, is a popular form of full combat sport that involves the use of various forms of martial arts such as Muay Thai, boxing, wrestling and Brazilian Jiu Jitsu. You might be more familiar with the sport through highly popular televised UFC competitions where fighters compete in the ring under a certain set of rules and regulations.
Combat sports have been present throughout history, with MMA-style competitions found in records in Ancient China and Ancient Greece. Modern-style MMA originated from the late-19th century in Europe and Asia with informal fighting and wrestling competitions before exploding in popularity in the 1960’s and ‘70’s thanks to martial artists such as Bruce Lee.
You don’t need any special skills to start doing MMA. It is a fast-paced sport that will test your hand-eye coordination and reaction skills. You’ll learn all the basic skills and forms through class and gradually work your way up to mastering various fighting styles.
Adjustments to classes, gear, and environment make the sport more accessible to those with physical and cognitive disabilities. Personalized classes, or smaller class sizes make it less intimidating and more engaging for participants. Contact your local MMA school to see if any accommodation can be made to make learning more enjoyable.
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Increased endurance.
Increased strength.
Relieves stress and builds confidence.
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You can wear a T-shirt/tank top and shorts to your lessons and won’t need a special uniform; however, you’ll need MMA gloves and protective gear, such as a helmet and mouth guard.
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Since MMA is a full contact sport, there is a higher risk of injury. Bruises, muscle tears and strains are common, but more severe injuries such as concussions and broken bones are a possibility, especially in competition. However, the risk of injury is greatly lowered when closely supervised, or when in a class setting. Always remember to thoroughly stretch and warm up before sparring to lower the risk of injury.
Mountain Biking
Mountain biking is a sport where bikers will take their mountain bicycles off-road onto rough terrain for recreation or for competition. You can find trails in local parks, or trails in the mountains specifically for mountain biking. There are multiple mountain biking categories such as: cross country riding, trail riding, and downhill riding.
Both the modern sport of mountain biking and the creation of the mountain bike is said to have developed in different parts of the United States during the 1960’s and 1970’s. Different biking clubs each developed their own versions of the mountain bike, and the sport became increasingly popular by the 1990’s.
Before you start mountain biking, you’ll need to feel comfortable riding a bike. Knowing how to start, stop and maneuver your bike will be essential to learning how to navigate rough terrain. You can start by practicing in a quiet street, or in a big field to get used to the feeling of your bike.
Adaptive mountain biking allows individuals with physical and/or cognitive disabilities to participate in the sport. Specialized bikes such as the recumbent and kneeling handcycle, and the bucket bike allow for a more accessible mountain biking experience.
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Increased muscle strength.
Increased cardiovascular health.
Improved balance and coordination.
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You’ll need a mountain bike, a helmet (which can be rented), biking gloves, knee pads, elbow pads, comfortable clothes, shoes with a grippy bottom, a water bottle and first aid kit.
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The most common injuries for mountain bikers include scrapes and cuts, as well as pain in the lower back and knees. The source of many of these injuries is falls. Be aware of your surroundings and environment, ensuring that you are well prepared in case of any emergencies.
Similar Sports: Cycling
Muay Thai
Muay Thai, AKA Thai boxing, is a Thai combat sport that involves various striking, kicking, and clinching techniques.
Muay Thai is said to have originated as a military martial art practiced during the 16th century in modern-day Thailand. The sport became popular internationally in the late 20th to 21st century when Muay Thai practitioners started to compete in competitions around the world.
No prior skills are required before you start learning Muay Thai. It is a fast-paced sport that will test your hand-eye coordination and reaction skills. You’ll learn all the basic skills, stances, and techniques during your classes.
Muay Thai can be made adapted to make it more accessible for individuals with physical and/or cognitive disabilities. By making changes to routines, and the sparring areas, Muay Thai can be made more accessible to everyone.
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Strengthen cardiovascular health.
Increase self-confidence.
Increase flexibility.
Relieve stress.
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You can do Muay Thai in a comfortable T-shirt and shorts. Boxing gloves, head gear, and shin guards are provided at the facility.
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Since Muay Thai is a combat sport, the risks of injuries are much higher. Bruises, sprains, blisters, and muscle strains are all common injuries when participating in Muay Thai. It’s important to stretch, warm up and ensure that all your protective gear is on properly before sparring.
Similar Sports: Boxing, MMA
Netball
Netball is a team ball sport played on a court where two teams of seven try to shoot the ball into the opposing team’s raised goal ring to score points. Although it is like basketball, it differs in rules and equipment, such as players being prohibited from running while in possession of the ball. It is a sport that was created primarily for women and girls, although the sport is now open for anyone to play.
The sport’s development began with the misinterpretation of basketball rules by an American sports teacher in 1895, these misinterpreted rules soon became the beginnings for the rules of netball. It became known as women’s basketball first, before standardized rules for netball were established in 1960.
No previous skill or experience is needed to start playing netball. It’s a fast-paced sport that requires lots of running and jumping for the ball.
Many modifications to the rules of netball have been made to make the sport more accessible for individuals with physical and/or cognitive disabilities. Walking netball and wheelchair netball are examples of Para-netball.
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Improves hand-eye coordination and flexibility of the body.
Improves upper body strength.
Learn teamwork skills.
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To get started, you’ll need a pair of running shoes, comfortable clothes, as well as a court to play on, nets and a leather or rubber ball.
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Although physical contact is regulated, players are still at risk of common injuries such as slips and falls, hand, and knee injuries, as well as sprains, bruises and dislocations.
Similar Sports: Basketball, Quidditch
Nordic Combined
Nordic Combined is a snow sport in which athlete’s compete in both cross-country skiing and ski jumping. During competitions, an athlete’s ski jumping results will determine the time advantages/disadvantages when competing in the cross-country skiing segment.
The first ever Nordic combined competition took place in Norway in 1892 and has been a part of the winter Olympic games since 1924.
Skiing is an essential skill needed to participate in Nordic combined events. Be sure you’re familiar and comfortable with being on your skis before you train. There’s never a wrong time to start learning how to ski!
Although there are no official rules for an accessible version of Nordic Combined, cross-country skiing has become adapted to be accessible to all participants with physical and/or cognitive disabilities. Adjustments made to equipment, as well as the use of guides, have allowed everyone to be able to participate in the sport.
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Full body workout.
Cross-country skiing is a low impact sport.
Increases stamina and endurance.
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You’ll need a pair of cross-country skis, ski poles, jumping skis, ski boots, helmet, gloves, goggles, ski jumping suit.
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Be aware of falls, sprains, and tears, especially to the legs. Concussions may also occur during the ski jumping portion of the sport. It is always important to ensure that you warm up and stretch as well as ensuring that your protective gear and equipment is on properly before participating.
Similar Sports: Skiing, Snowboarding
Orienteering
Orienteering consists of a group of sports where participants use a compass and map to navigate from one point to another on unfamiliar terrain at speed. There are multiple variations including foot orienteering, mountain bike orienteering, ski orienteering, and trail orienteering.
The sport began in Sweden in the 19th century as a part of military training before becoming a sport for civilians. The first orienteering competition open to civilians was held in Norway in 1897.
Before getting started, make sure you know how to read a map and use a compass. It is important that you can keep track of your own location without getting lost while navigating the terrain. It’s also a good idea to go in a group, or with an experienced partner for your first orienteering session.
Orienting can be made adaptive for individuals with physical and/or cognitive disabilities by carefully choosing the right terrain that fits your needs. By doing so, you can enjoy the outdoors at your own pace without any time pressure.
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Learn essential outdoor skills.
Enjoy being outside in nature.
Increase cardiovascular capacity.
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Proper clothing and footwear for the weather and navigating the terrain. You'll need a map of the orienteering course, and a compass which will be provided to you by the orienteering club.
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Because many orienteering activities involve being out in the wilderness, it is important to strictly follow the rules set up by the event organizers. You’ll need to carry a whistle in case you get lost or injured while on course. Make sure that you’re prepared for unexpected scenarios such as bad weather, or even wildlife encounters.
Similar Sports: Hiking
Paddleboarding
Paddleboarding is a water sport where you stand, kneel or sit on a paddleboard, which is a large, flat board made of an EPS foam core, and use a paddle to propel yourself across the surface of the water.
Paddling has been deeply rooted in human history, particularly within Polynesian cultures where the earliest versions of the paddleboard were used for travel between islands. The first modern paddleboards were developed in the 1930s, which were promoted as a tool for lifeguarding. After decades of relative obscurity, paddleboarding experienced a comeback in the 1980s and 1990s, and exploded in popularity in Hawaii.
No special skills are required to start paddleboarding. You’ll need to have a good sense of balance before jumping on the paddleboard, as well as be comfortable on water and know how to swim.
Modifications made to paddleboards and paddles, such as a paddleboard seat, or paddleboard stabilizers, make it easier for individuals with physical and/or cognitive disabilities to participate in the sport. Contact your paddleboard provider to see if they have any accommodation for you.
Similar Sports: Sailing, Wakeboarding, Waterskiing
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Improved balance.
Improved cardiovascular health.
Improved endurance.
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You’ll need a paddleboard, or a surfboard, and a paddle, which are available to rent at most outdoor aquatic recreational facilities. Wear swimwear, or clothes that you don’t mind getting wet, and make sure to always wear a life jacket when you’re out in the water.
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Common paddleboarding injuries include sprains, tears and pain and soreness to various parts of the body. More serious injuries include concussions. Make sure that you stretch and warm up thoroughly before heading out into the water. Always wear safety equipment such as your life jacket, be aware of your surroundings, and make sure that you’re well prepared and dressed for the weather.
Padel
Padel is a racquet sport that is a hybrid of both squash and tennis. The sport is played in doubles format, with one team on each side of the court (65 x 32 ft wide), with a net dividing it in the middle. The court is enclosed by glass walls that can be used in play, making for dynamic and enjoyable sport.
Padel originated in Mexico in 1969. Soon after, the sport spread to Europe, then to South America before gaining popularity worldwide in the 2010s.
No special skills are required to start playing padel. It is a fast-paced game that requires quick reflexes but is simple enough to understand that you can start playing right away.
Wheelchair padel is an adapted version of the sport, where adjustments to rules are made to make it more accessible to those with physical and/or mental disabilities. Padel can also be played as a form of rehabilitation for those recovering from various injuries. Contact your padel provider to see if they can provide any accommodation for you.
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Improves cardiovascular activity.
Improves hand-eye coordination and flexibility.
Improves teamwork skills.
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You’ll need a padel racquet, which differs from a tennis racquet in that it has a flat, solid surface with small holes rather than strings. A padel ball, or a regular tennis ball can be used to play.
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Common padel injuries occur most often in the knees, elbows, and lower back; the main cause being overuse. It is important to stretch and warm up thoroughly before playing, as well as know when to stop and rest.
Similar Sports: Pickleball, Squash, Tennis
Parkour
A sport where participants attempt to get from one point to another in the fastest and most efficient way without equipment, that involves running, jumping, rolling, climbing and other acrobatics.
The sport has its roots in military training and martial arts from communities around the world. It became popularized in the 1990s and 2000s through popular media.
There are no special skills needed to start doing parkour. It is a physically demanding sport that requires lots of movement of your entire body. You’ll learn how to maneuver, and maybe even learn some basic acrobatic skills, for tackling different types of terrain during your classes.
Contact your parkour class providers about accommodation for participants with physical and/or cognitive disabilities, such as smaller or private classes.
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Strengthen problem solving and decision-making skills.
Strengthen core strength.
Improve agility.
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No equipment is required for parkour! Just wear your most comfortable, fitted clothing and a pair of athletic indoor shoes.
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Parkour is a sport that requires maneuvering different types of terrain, and participants can sustain bruises, and strains. However, in your classes, the area will be thoroughly padded with soft mats and other materials to cushion your falls and stumbles.
Similar Sports: Gymnastics, Martial Arts
Pickleball
Pickleball is a paddle sport played with two (singles) or four (doubles) players on a 44 x 20 ft court and resembles a tennis court. Unlike other racquet sports, the sport is played with a paddle and a plastic ball.
Pickleball was invented in the summer of 1965 in the United States by three fathers and their children who were bored and needed a new game to play. Altogether, they invented a new paddle sport that eventually came to be known as pickleball.
No prior skills are required to play pickleball. Compared to tennis, pickleball is relatively low-impact and a sport that is easy to learn how to play.
Pickleball has been adapted to make it accessible to wheelchair users. Hybrid games are common, where para-pickleball players play with a person who is standing up and play with the rules of para-pickleball.
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Increased muscle strength.
Improves hand-eye coordination.
Improves balance and agility.
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You’ll need a pair of athletic shoes, comfortable clothing, a pickleball paddle and pickleballs to play. Although still a relatively new sport, pickleball courts are easily accessible and easy to find.
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Although pickleball is a relatively low impact sport, injuries such as falls and sprains are still common. Ankle sprains, muscle tears and knee injuries often occur when pivoting and moving around the court. Make sure to thoroughly warm up your body and stretch before playing.
Similar Sports: Table Tennis, Tennis
Pilates
Pilates is comprised of a series of repetitive exercises meant to work both the body and the mind. These exercises place a greater emphasis on the “5 essentials” – breathing, cervical alignment, rib and scapular stabilization, pelvic mobility, and utilization of abdominal muscles, and are repeated 3 to 5 times per set.
Pilates was developed by Joseph Pilates during World War I, while he was held in an internment camp and developed exercises alongside fellow inmates to strengthen the body and mind.
Pilates requires a sense of balance, mobility, and a bit of flexibility. You will be able to develop these skills the more you practice, while the exercises are easy and simple to follow and don’t require any special equipment.
Pilates is an accessible sport in the sense that it can be done almost anywhere. Many choose to practice it from the comfort of their own homes, while some may even attend classes in parks and at local community centres.
Pilates can be made adaptable by adjusting certain exercises for physical therapies, or through the use of furniture, such as chairs, to put less strain on the body. Contact your pilates provider to see if they offer any accommodation that you may need.
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Improved flexibility and muscle strength.
Improved posture and balance.
Increased muscular strength.
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All you need to wear to do pilates is comfortable clothes. You may be provided with a yoga mat at your pilates studio.
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Apart from muscle soreness after doing pilates, common injuries include lower back and/or neck pain from improper technique and overuse. It is important to warm up thoroughly beforehand and to know when to stop and rest to prevent putting strain on your body.
Similar Sports: Yoga
Quidditch
The sport of quidditch originates from the Harry Potter novels. Minus the magic, quidditch is played similarly to how it is in the books. There are four positions chaser, keeper, beater and seeker. In order to earn points the chasers must try to get the quaffle (ball) through their opponent’s hoops. The goal of the game is to have the most points by the time the snitch is caught.
Quidditch has something for everyone. Previous experience playing sports is not necessary just a willingness to learn. Clubs are often very welcoming to people interested in learning how to play, so grab your broomstick and head down to the pitch.
Youth leagues as well as low or no contact leagues are in existence depending on how competitive people want to play. Wheelchair quidditch has also been established, making the game more accessible to all players.
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Improves cognitive skills
Improves cardiovascular health
Provokes creativity
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Basic equipment like a slightly deflated volleyball, a few slightly deflated dodgeballs and six hoops are required to play. Specific player equipment required include runners or cleats, and a broomstick.
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Quidditch is a full contact sport. Concussions can result from play, so it is important to practice proper protocol before returning to the game. Regulations are in place to reduce injuries during play and games are refereed for increased safety.
Racquetball
Racquetball is a team racquet sport similar to squash but played with a different kind of racquet and ball on a larger court with a different set of rules. One major difference is that the ceiling is included as a playable surface along with the walls and floor. It can be played in singles or in doubles format.
Racquetball originated in Connecticut during the 1950s by a professional tennis player looking to develop a new racquet sport inspired by others such as tennis and squash. At first, it was called “paddle rackets,” before being renamed in 1969 as “racquetball.”
There are no special skills needed to begin playing racquetball. It is a fast-paced sport that requires quick reflexes, but it is simple enough to understand that you can start playing right away.
Wheelchair racquetball is an adapted version of the sport, with adjustments made to the rules, that makes it easier for players with physical disabilities to participate.
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Improved hand-eye coordination and agility.
Works out the entire body.
Improves balance.
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You’ll need a racquetball racquet and a racquetball. Safety equipment such as safety glasses and/or gloves are highly recommended when playing. Racquetball courts are available to rent at various leisure/recreation centres around Calgary.
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The most common racquetball injuries include cuts and bruises. More serious ones include injuries to the eyes, sprains, and fractures. It is important to be aware of your surroundings and other players when playing racquetball, as well as making sure that you warm up thoroughly and rest to avoid any serious injury.
Rhythmic Gymnastics
Rhythmic gymnastics is a sport that involves performing on a gymnastics floor with multiple pieces of equipment such as: hoops, balls, and ribbons while performing intricate routines involving different types of acrobatics. The sport can be performed individually or in groups.
The origins of rhythmic gymnastics date back to 19th century Europe, where group calisthenics for women was performed with music. The addition of equipment such as sticks was introduced in the 1900’s to increase flexibility as well as stretch the muscles. Rhythmic gymnastics eventually went on to become an Olympic sport at the 1984 Games in Los Angeles.
There are no special skills required to start learning rhythmic gymnastics. This is a sport where you’ll be making use of your entire body to perform intricate acrobatic routines. You’ll learn all the basics such as flexibility, coordination and balance before moving onto more advanced techniques.
Rhythmic gymnastics routines can be adapted to fit the needs of individuals with physical and/or cognitive disabilities. Please contact your club of choice to ask if they are able to provide any accommodation for you.
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Improves balance and coordination.
Increases strength.
Increases flexibility.
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Depending on the club, you most likely will not need any special equipment. Come to classes in comfortable form fitting athletic clothes to avoid limbs from getting caught in clothes. Equipment such as balls, hoops and ribbons will be provided. If you wish to pursue rhythmic gymnastics competitively, you will most likely need to purchase a bodysuit.
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Common rhythmic gymnastics injuries include strains, sprains and bruises. More serious can include fractures and dislocations. Remember to stretch and warm up thoroughly before practicing. Be aware of your surroundings and of other gymnasts to avoid injury to yourself and to others.
Similar Sports: Artistic Swimming, Figure Skating, Gymnastics
Ringette
Dubbed as the “fastest sport on ice,” ringette is a no-contact ice sport played on a rink with hockey skates, straight sticks, and a rubber ring. The goal of the game is to score as many points as possible into the opposing team’s goal. Although it seems to be like ice hockey, it has its own set of rules and regulations.
Ringette was created in Ontario, Canada in 1963 and was developed as a sport to encourage women’s participation in sport. Nowadays it’s a sport that can be played by anyone no matter what sex, or gender.
Before starting ringette, you’ll have to know how to skate to keep up with the game. It is a fast-paced sport that requires lots of control over your movements on the ice.
Adaptive ringette allows for players with physical and/or cognitive disability to get involved in the game. Adjustments made to equipment and other types of assistance make the game more accessible for all.
Similar Sports: Field Hockey, Ice Hockey, Lacrosse
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Increased cardiovascular balance and hand-eye coordination.
Increased muscle strength.
Learn how to play with a team.
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To play ringette, you’ll need a pair of hockey skates, a ringette stick, ringette ring, a helmet with a ringette mask, shoulder pads, mouth and neck guards, protective gloves, and ringette pants.
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Although ringette is a no-contact sport, there still presents a risk for injuries that include muscle strains, head injuries and fractures. Be sure to have all your protective equipment on properly and to stretch and warm up before you play.
Roller Derby
Roller derby is a contact team sport played on a track between two teams of five players. Each game lasts 60 minutes, called a “bout”, and consists of several 2-minute rounds, called “jams”. Each team consists of “blockers” and “jammers,” with jammers trying to score points by lapping blockers, and with blockers trying to prevent opposing jammers from scoring points against their team.
Roller skating emerged as a popular endurance sport in the late 1800s before evolving into a competitive contact sport by the 1930s. It became highly popular during the mid-1900s, through televised competitions, then again in the early 2000’s through the reality TV show, Rollergirls.
Players must know how to roller skate, as well as be comfortable with maneuvering, stopping, and slowing down at a moment’s notice. It is a highly physical and fast-paced sport that involves strategizing and working together as a team. Although it has been popularized as a sport only played by women, there are several leagues that welcome all players, regardless of sex, ethnicity, and gender.
Although there is yet to be an adaptive version of roller derby, you may contact the league you’re interested in to ask if there any accommodations that can be made for you.
Similar Sports: In-Line Skating, Roller Skating, Speedskating
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Improves cardiovascular health and endurance.
Improves balance.
Improved teamwork skills.
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To participate in roller derby, you’ll need roller skates, protective gear such as a helmet, knee and elbow pads, and gloves. Wear fitted athletic clothing to avoid getting caught on things and causing injuries.
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The most common roller derby injuries include bruises, cuts, sprains, and strains. More serious injuries can include concussions, as well as broken bones. It is important to be aware of your surroundings and other teammates while playing. Always remember to warm up thoroughly before playing.
Rowing
Rowing is a racing sport in which players or teams propel themselves across a body of water in narrow boats with fixed oars. Rowers in professional events, such as the Olympics, will row a course that is about 2 km long.
Rowing as a sport began in the 17th to 18th century in England between boaters (who provided taxi services) on the River Thames in London. These kinds of races began to gain popularity in the 19th century and became widespread in the rest of Europe and in America.
No experience is required to start rowing! You do need good arm and shoulder mobility to be able to row with the oars, so make sure that you warm up and stretch your entire body before you get into the boat.
Para rowing, or adaptive rowing, is a category of rowing for those with physical disabilities. Modifications and adjustments are made to equipment depending on the disability of the rower to make it easier for them to participate.
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Full body workout.
Increases muscle strength.
Increases muscle and joint mobility.
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To participate in rowing, you’ll need a boat, oars, and a life vest; all of which can be rented. Make sure to wear comfortable clothes (and an extra change of clothes) and dress appropriately for the weather.
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Rowing can cause injury to your upper and lower back, knees, and wrists, so make sure to stretch and warm up thoroughly before getting into the boat. Blisters on the hands are also common for rowers as well. Ensure that your life vest and other safety equipment is on properly.
Similar Sports: Canoeing, Kayaking
Rugby
Rugby is a close-contact team sport similar to American football where two teams, with 15 players each, play on a field 223 X 342 feet long while running with the rugby ball in hand. Teams must score against each other by having the ball touch the ground in the goal area of the opposing team.
Rugby had its start at a school in Rugby, England in the early 1800’s. The rules were codified in 1845 before the game spread all around Europe, before going worldwide.
No prior skills are needed to learn how to play rugby. The sport involves lots of running, tackling and ball-handling. Make sure you are well-prepared and thoroughly warmed up before playing.
Wheelchair rugby is an accessible version of the game that allows participants with a physical disability to get involved. The basic rules and objectives of the game remain the same, but instead of playing with a standard rugby ball, it is played with volleyballs instead.
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Increased endurance and cardiovascular health.
Improved agility.
Learn to work together in a team.
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You won’t need any fancy equipment when you’re just starting out. A T-shirt and shorts with a pair of athletic shoes is enough to start. If you want to take up rugby more seriously, you’ll need a rugby jersey, shorts, long rugby socks and cleats, as well as your rugby ball. Rugby balls are available to rent if you’re looking to play recreationally than competitively.
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Common rugby injuries usually occur in the legs and shoulders, with the most common being sprains and strains. Rugby is also a contact sport, so tackling related injuries is also common. Be sure to thoroughly warm up and stretch before playing.
Similar Sports: American Football, Soccer
Running
Running is a great way to get fit. Whether you participate in marathons, triathlons, trail running, or do it just for fun, it can be an exhilarating way to get exercise and make you feel good.
Running for sport and competition has always been a part of human history. The most popular origin myth for the marathon began in Ancient Greece where a messenger ran from a battlefield to Athens nonstop to declare Greek victory.
No prior skills are needed for marathons! You’ll be able to build up your stamina the more you train. A regular training regimen will greatly improve your running endurance.
Running can be adapted for participants with physical and/or cognitive disabilities. Runners can be accompanied by guides, or support runners while completing their running course.
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Increased endurance.
Improve cardiovascular fitness.
Relieves stress and anxiety.
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No specialized equipment is needed. Wear your most comfortable clothing for exercising and a comfortable and sturdy pair of running shoes.
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Common running injuries occur in the legs and feet, such as overtraining, aching in the knees, arches of the feet and in the shins. As usual, it is important to stretch and warm up before going on a run and know when to rest to avoid overexerting your body.
Sailing
Sailing is a competitive boat racing sport that is carried out individually, in pairs, or in teams that take place in relatively calm waters, like a lake, or harbor, along a coast, or even in the open ocean.
Sailing as a sport is believed to have originated in the Netherlands in the 17th century. As it became increasingly popular in Europe, the sport eventually spread to North America, where some of the oldest running yacht clubs still exist today.
You don’t need any special skills to start sailing. Depending on what kind of boat you sail, it can be a great workout for not only your body, but your brain as well! You’ll learn all about the theory of sailing, parts of the boat and other important procedures during your sailing lessons.
Specially designed boats, such as the Martin16 and the Access Dinghy, along with equipment such as The Hoist, which help individuals board boats, make sailing a breeze for participants with physical and/or cognitive disabilities.
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Improves strength and endurance.
Improves teamwork skills.
Improves communication skills.
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Other than your sailing boat (which you can rent, or are provided to you during your lesson), you’ll need safety equipment such as a life jacket, and a helmet. Come to your lessons in comfortable clothes that you don’t mind getting wet and/or waterproof clothing. Make sure to prepare and dress accordingly for weather conditions.
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Common sailing injuries include sprains, strains and bruises, as well as overuse injuries to the back and knees from training too much. Falling into the water and tipping over from your boat are also potential sailing risks. Ensure that you’ve stretched and warmed up thoroughly and that all your safety equipment is on and secured properly before hopping into your boat.
Skeleton
Skeleton is a winter sliding sport, like luge and bobsleigh, where a single athlete does a running start down the track before jumping onto the skeleton bobsled, sliding down the icy track while laying down face down and head-first. This is the slowest sport of the 3 sliding sports (luge, bobsleigh and skeleton).
Skeleton originated in Switzerland in 1882, where toboggan tracks were constructed in winter resort towns for tourists to slide down for fun. The sport made appearances at the 1928 and 1948 Olympic programs, before becoming a permanent addition in 2002.
No special skills are required before learning how to skeleton. You’ll be taught all the safety precautions and techniques of sliding during your lessons.
Although there is yet to be an adaptable version of skeleton, please contact your skeleton provider to ask if they can provide any accommodations for you.
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Increased muscle strength.
Increased cardiovascular fitness.
Improved focus and concentration.
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In the beginning, you may only need a helmet, knee and elbow pads. A sled will be provided for you at the sliding centre. If you want to start doing skeleton more seriously, you’ll need a skeleton helmet, a skeleton suit, spiked shoes, face shields, goggles and the skeleton sled.
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The most common injuries for skeleton athletes include neck and back pain, and hamstring strain. More serious injuries include concussions. Remember to stretch and warm up thoroughly and ensure that all safety equipment is on properly before you hit the track.
Skiing
Skiing is a winter sport that uses a pair of skis, thin strips made of laminated material such as plastic that attach to your feet, to glide down/across snowy terrain. There are several types of skiing such as alpine, Nordic and cross-country, which can be done competitively, or recreationally.
Modern skiing originated from Scandinavian countries, where the Old Norse word for ski, “skíð” means to “split a piece of wood or firewood.” Skiing was mostly used for transport up until the 19th century, where it became a sport for amusement.
You don’t need to have any prior specialized skills to start skiing. It requires a good sense of balance and requires the use of your core and leg muscles the most. You’ll learn all the basic skills during your classes and lessons.
Adaptive skiing involves the use of modified skiing equipment, such as a bi-ski, which is a seat with two skis attached to it, or techniques to make the sport accessible to participants with physical and/or cognitive disabilities.
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Improves balance and flexibility.
Strengthens muscles and bones.
Boosts your mood.
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You’ll need skis, ski poles, ski boots, a helmet, a winter jacket, snowpants, and gloves. Many ski hills and resorts as well as outdoor equipment rental services will have skis, ski poles and boots available for rent.
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Common injuries that skiers have usually involve sprains, dislocations, and bruises to the lower part of the body. It is also important to check the skiing conditions before you go to make sure that the visibility of your ski course does not present any risks or hazards.
Similar Sports: Snowboarding
Skipping
Skipping, or jump rope, is an accessible and enjoyable recreational sport where participants jump over a long rope that passes over the head and under the feet. There are multiple ways to play, including with multiple ropes and participants. You can play recreationally or competitively.
Skipping is an activity that has a history of hundreds of years, but the first report of the sport can be traced back to Ancient China, where children would play it during New Year celebrations.
There are no special skills or equipment that you need to get started. It is a fast-paced sport. The only thing you’ll need to do is to hop, jump and skip over the rope. Don’t be discouraged if you can’t get it down perfectly on your first few tries. Practice makes perfect!
Adaptive jump ropes are available to suit the needs of participants with physical disabilities. For example, The Bar is an adaptive jump rope that consists of a bar (to hold) and a rope connected to each side to allow for one-handed skipping. Another adapted piece of equipment are Split Ropes, which are two separate shortened ropes that are held in each hand and are meant for seated skipping.
Similar Sports: Gymnastics, Parkour, Running
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Improves cardiovascular fitness.
Improves hand-eye coordination and balance.
It’s an enjoyable activity to add to your exercise routine!
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Skipping is an easily accessible sport that can be played anywhere at any time. All you need is a skipping rope and yourself (and maybe a friend or two!). Wear comfortable clothing and ensure that you aren’t wearing anything that could get caught in the skipping rope as you play.
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Sprains and strains in the legs, ankles and feet are the most common injuries in skipping. Jump ropes can also present a risk if participants are not aware of other participants and/or their surroundings. Be sure to stretch and warm up thoroughly before skipping and be aware of your surroundings as you play.
Slo-pitch
Slo-pitch is an alternative version of baseball that is slower and more laid-back. Like baseball, the game is played on a baseball diamond between two teams, with one team on the offence and the other on the defense. One major difference from baseball is that the ball is pitched underhand in a slow arc to the batter.
Slo-pitch originated in the late-19th century by a group of young men in Chicago. It grew to become more popular in the United States throughout the 20th century and soon became a standardized game with its own leagues.
You do not need any special skills to get started with slo-pitch. Although it is a slower version of baseball, it does require use of your entire body as you swing the bat, pitch the ball, and run between bases.
Adaptive slo-pitch allows for participants with physical and/or cognitive disabilities to get involved with the sport. Modifications made to the playing diamond and to equipment make playing more accessible.
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Improved cardiovascular strength.
Improved strength.
Improved teamwork skills.
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To play slo-pitch, you’ll need a softball (which is bigger and softer than a traditional baseball), a softball bat, and softball gloves. You may also want to consider wearing safety equipment such as a baseball helmet. You can play softball at your neighbourhood baseball diamond with a group of your friends.
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Common injuries that slo-pitch players sustain include sprains, scrapes, bruises, tears and sometimes concussions. Participants must ensure that they warm up, stretch thoroughly and have all safety equipment on properly before playing. Ensure that you are aware of your surroundings and other players on the field.
Snowboarding
Snowboarding is a popular winter sport that involves descending a snow-covered surface on a board strapped to a rider’s feet.
The first snowboards were developed in 1965 in the United States. It increased in popularity over the decades and became an official Olympic winter sport at the 1998 Winter Games in Nagano, Japan.
No prior skills are needed before getting started with snowboarding. You’ll learn the basics of balancing and distributing your weight while maneuvering your snowboard.
Para-snowboarding involves making modifications, such as attaching outriggers to snowboards and the use of orthopedic aids to make the sport accessible to riders with physical disabilities.
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Improves balance.
Strengthens core and leg muscles.
Improves flexibility.
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You’ll need winter gear such as a winter jacket, snowpants and gloves. Snowboards and snowboarding boots, as well as helmets can be rented at ski hills and resorts, or at an outdoor equipment rental service.
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Falls, bruises, sprains, and even broken bones can occur while snowboarding. Remember to be aware of your surroundings as you snowboard and ensure that you know how to stop and slow down to prevent any accidents. Don’t forget to stretch and warm up your muscles before hitting the slopes to avoid any injury.
Similar Sports: Skiing, Sledding
Soccer
Soccer is a popular team sport that is played on a large field between 2 teams of 11 players each. Players will kick and dribble the soccer ball with their feet down the field with the objective of moving the ball into the goal of the opposing team to score points. The team with the most points at the end of the game wins.
Soccer has a long history in several different ancient cultures around the world. The earliest known record originates from China during the Han Dynasty. Here in North America, the Algonquians played a game similar to soccer, which was played by upwards of 500 to 1000 participants.
No special skills are required to start playing soccer. You’ll be making use of your entire body as you run, sprint, kick and maybe even dive and jump for the soccer ball. You can play with a soccer club, or as a casual game with your friends and family.
Please contact the soccer provider of your choice to ask if they are able to provide any accommodations or information on programs for individuals with physical and/or cognitive disabilities.
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Increased cardiovascular health.
Increased strength.
Improve teamwork skills.
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There is no special equipment required for playing soccer. All you need is to wear comfortable clothing, a pair of running shoes, or cleats, a soccer ball and some friends. You can find soccer goalposts on several neighbourhood and/or school fields.
If you want to play with a club/league, you may be required to purchase a uniform and cleats.
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Common soccer injuries include bruises, sprains, and strains. More serious injuries include fractures, dislocations and concussions. Ensure that you’ve warmed up and stretched thoroughly before playing. Be aware of your surroundings to avoid injuries to yourself and other players.
Softball
Similarly, to baseball, softball is played on a diamond with four bases and has one team fielding while the other team bats. In softball the pitches must be thrown underhand, and the teams can be mixed. In north America most softball is played recreationally, but professional leagues exist in Asia, South America and Europe.
Softball was spontaneously invented in 1887 in Chicago, where a crowd of fans eagerly awaited the results of a football game inside a local football club between Yale and Harvard, which Yale won. A happy Yale fan threw a boxing glove at a Harvard fan, who swung at the glove with a broomstick. In response, an innovative reporter tied the boxing gloves together to create a makeshift ball and used chalk to draw the bases, and softball was born!
Once learning how to throw and catch all ages can participate. The distance between bases can be increased or decreased based on age and ability.
Wheelchair softball does exist and other adaptations like using velcro mitts and balls or using a lighter and wider bat can be made so more players can get involved.
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Improves self-esteem.
Teaches teamwork.
Builds leadership skills.
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The equipment required depends on the level of competitiveness. Recreational softball only requires a bat, ball, glove and helmet. If you play more competitively one might need cleats, batting gloves and some protective equipment.
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Most injuries occur due to contact with the ball. Pitchers are more susceptible to injury because of their placement on the field and the repeated body movements they perform.
Spikeball
Spikeball (or roundnet), is a ball game played between 2 teams with 2 players each (or with 6 players split into teams of 3). Players start by surrounding a round net that’s low to the ground and serving the ball to the net, where the ball bounces off for the other team to return the ball back to the net.
The game was invented in the 1980s by a man named Jeff Knurek, inspired by the game of volleyball. It was popular for only a brief period before coming back into popularity in 2015.
No prior skills are needed to get started with spikeball. It requires being light on your feet, quick reflexes, and hand-eye coordination. The more you play, the more your skills will improve.
Although there is no official adaptable version of the game, you can modify the rules, and/or play on a different terrain to make it more accessible for all players.
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Increased strength and endurance.
Improved hand-eye coordination.
Improve teamwork skills.
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You'll need a spikeball net, and a spikeball. Wear comfortable clothes and shoes.
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The most common spikeball injuries occur to the shoulders, knees, elbows and ankles due to overuse. Collisions with other players and falls are other risks that participants need to be aware. Don’t forget to stretch and warm up before playing to avoid any injuries!
Similar Sports: Volleyball
Squash
Squash is a racket sport played by 2 to 4 players in a walled court where players take turns alternating hitting the small, hollow rubber ball against the walls. The goal of the game is to hit the ball against a wall in a way that the player on the opposing team is unable to return the ball.
An early version of squash first appeared and spread around schools in the mid-19th century in London and gained popularity among other schools and clubs and soon spread to North America. The official rules for squash were set in 1912 in Queens, New York by the Tennis, Rackets & Fives Association.
You do not need to have prior knowledge or experience before getting started with squash. It is a fast-paced and physically demanding sport that requires quick maneuvering around the court and swinging a racquet to hit the ball.
Para squash is currently being developed and tested for players with physical and/or cognitive disabilities. Wheelchair squash is emerging as an accessible way to play the sport, with modifications made to the balls and racquets to make playing accessible.
Similar Sports: Badminton, Raquetball, Tennis
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Improved agility and hand-eye coordination.
Improved cardiovascular health.
Increased flexibility and back strength.
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You can rent or purchase a squash racquet and ball. Many sports facilities, and/or recreation centres have squash courts that you can reserve.
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Squash is fast-paced and can be intense. Be aware that you will be at risk for muscle strains and sprains, falls and head and eye injuries. Remember to warm up and stretch thoroughly before playing. Be aware of your surroundings and of other players to avoid any injuries to yourself or someone else.
Synchronized Skating
Synchronized skating is an ice-skating sport where teams of between 8 to 20 skaters perform a high-speed and intricate routine with specific formations and elements from other disciplines of skating.
The first synchronized skating team was formed in 1956 in the United States, where it was originally called precision skating. The sport became popular in the 1970s with teams soon developing more complicated and intricate routines, with the first international competition occurring in 1976.
Before starting your synchronized skating journey, you must be comfortable on the ice. Knowing how to stop and slow down when skating is essential for maneuvering around the rink and performing.
Skating from all disciplines, such as figure skating, have accommodations to make ice sports more accessible to participants with physical and/or cognitive disabilities. Please contact your synchronized skating provider and ask if they have specific accommodations for synchronized skating.
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Improved balance and coordination.
Improved agility and flexibility.
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You’ll need a pair of fitted figure skates and fitted athletic clothing. When competing/performing, you may need to order a custom costume.
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Common injuries include bruises, cuts, scrapes, and sprains, especially in the knees, ankles, feet, hips, and lower back. Concussions can occur if skaters slip and fall onto the ice or collide with other teammates. Remember to stretch and warm up before hitting the ice. Be aware of your teammates and surroundings to avoid any serious injury.
Similar Sports: Figure Skating
Taekwondo
Taekwondo is a Korean martial art that is most notably characterized by high kicks, jumping and spinning kicks. It is a fast-paced sport that uses the entire body to kick, jump and strike opponents.
The sport of taekwondo is a relatively new martial art, with its rules and forms being standardized soon after World War II by practitioners with previous experience in Chinese and Japanese martial arts.
No special skills are required before starting taekwondo. You’ll learn all basic forms and techniques during your classes and advance in rank as you gain more experience.
Taekwondo can be adapted to fit the needs and abilities of participants of all ages and mobility. There are several adaptive taekwondo programs that are available in Calgary. Please contact the school of your choice to see if they can provide any accommodations for you.
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Increased flexibility.
Boosts confidence.
Improves agility.
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No special equipment is required for taekwondo. Depending on your school, you may be required to purchase a taekwondo uniform before attending your first class; otherwise, you may attend classes in a comfortable t-shirt and shorts or athletic pants.
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Common injuries in taekwondo include bruises, strains and sprains with more serious injuries being fractures and concussions. It is always important to warm up and stretch thoroughly before practicing or competing. Follow all safety rules and be aware of your surroundings to avoid injury to yourself or other participants.
Tai Chi
Tai chi is a low-impact style of Chinese martial arts that involves a series of motions and forms that are performed slowly and meditatively. Unlike yoga, tai chi does not require you to hold any poses but will have you in constant movement without putting too much strain on your body.
Tai Chi originates from martial arts practices in Taoist and Buddhist monasteries in China. The sport was brought over to North America in the early 1930’s by immigrants from Hong Kong who taught tai chi in San Francisco’s Chinatown.
No prior skill is needed to start practicing tai chi. You don’t need to be very flexible to start. As you practice your forms during your classes, you’ll develop more strength and flexibility.
Tai chi is a very adaptable sport. Forms and movements can be adapted to fit the individual and their physical/cognitive needs. Contact your local tai chi/martial arts school to see if they offer any accommodations that will fit your needs.
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Increased muscle strength and flexibility.
Improves balance.
Accessible and adaptable.
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No special equipment is needed. Come to classes in comfortable clothes and shoes.
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Although a relatively safe sport, improper practice can lead to joint injuries and strained muscles. Warming up and stretching before starting will decrease the risk of injury while practicing. Be aware of your surroundings and other participants to avoid injuring yourself or others.
Tennis
Whether you are in it to win it or just to have some fun; tennis is a sport everyone can enjoy. Tennis is an Olympic sport that is played all around the world. It can be played as either singles or doubles. A match consists of an odd number of sets, usually three or five, with the winner being the first to majority.
Tennis originates from 12th or 13th century France, where bare hands were used instead of rackets. By the 16th century, the use of rackets became standard, and it had established rules. Soon, tennis became a popular game for aristocrats across Europe and was especially popular in Victorian Britain.
No matter your age tennis is a great sport to get into, as it requires no prior skills. Communities will usually have a set of public tennis courts available making it a low budget activity.
Tennis is accessible to anyone who can pick up a racket. Wheelchair tennis is quite a popular version of the sport and is played very similarly with just a few rule changes.
Similar Sports: Badminton, Padel, Pickleball, Squash
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Improves bone health
Enhances coordination
Boosts brain power and mood
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The most important equipment for playing tennis would be a ball, your racket and your shoes. Tennis involves a lot of quick movements so make sure you have good shoes to support you.
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Generally, the risk for injury is low. Overuse injuries can occur such as tennis elbow. When playing out in the sun be sure to watch for signs of heat exhaustion.
Track & Field
Track, or track and field, is a sport that involves various athletic competitions that involve running, jumping, and throwing events. These sports are played in a stadium, or arena with both a running track and a field for athletes to compete in. Common track sports include relay racing, shot put, and long jump.
The first recorded track competitions have its roots in Ancient Greece and is one of the world’s oldest sporting competitions.
No prior special skills are needed before starting track. Track is a series of sports that utilizes the entire body and takes lots of practice to master. You’ll learn the rules and basic skills of the sport of your choice during your lessons and practice.
Track has been made accessible for participants with physical and/or cognitive disabilities. Adjustments and modifications to facilities, rules and equipment are made to make participation accessible to all.
Similar Sports: Gymnastics, Speed Skating, Track Cycling
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Increased cardiovascular health and endurance.
Increased flexibility and balance.
Builds teamwork skills.
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Certain sports will require certain kinds of equipment such as javelins, hurdles, or poles, which can be provided at track facilities. Wear comfortable athletic clothing. Depending on the sport, you may want to wear fitted clothing to avoid getting equipment caught in clothes.
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The most common injuries for track and field athletes are strains and overuse injuries to various parts of the body. Athletes must make sure that they warm up and stretch properly, while also ensuring that they do not overexert their bodies while training.
Trampoline
Trampoline is a sport that involves participants bouncing on a trampoline 10 x 17 ft in size up to 8 metres into the air while performing highly acrobatic routines.
The trampoline used for the modern sport was developed in the early 1930s by an American gymnast after observing acrobats perform tricks while bouncing off safety nets.
You do not need any prior skills to start trampolining. It is a highly technical sport that utilizes the strength of the entire body and requires lots of time and practice before you can master it. You’ll learn the basics and develop these skills in your lessons.
Although there has yet to be an adapted version of trampoline, you may contact your trampoline provider and ask if they offer any accommodation for participants with a physical and/or cognitive disability.
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Increase in flexibility and cardio strength.
Improves balance and coordination.
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Come to classes in fitted and comfortable athletic clothing to avoid anything getting caught in equipment.
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Common injuries from doing trampoline include sprained ankles and knees, back pain, and muscle strain to various parts of the body. Remember to stretch and warm up thoroughly before getting on the trampoline. Be aware of your surroundings to avoid injury to yourself and others.
Similar Sports: Gymnastics, Parkour
Triathalon
Triathlon is an endurance-based competition where competitors swim, cycle and run various distances, aiming to complete the race in the fastest time possible. Competing in a triathlon requires months of preparation and training to build up the necessary endurance and strength.
Early variations of the triathlon are believed to have origins in France starting in the early-twentieth century. The modern-day version originated in Southern California where sports clubs developed the rules of the competition.
Training for a triathlon requires discipline and adherence to a consistent training schedule in all three sports. You must be comfortable with riding a bike, running for long distances. and being in the water. Be prepared to start training months in advance to be able to compete in a triathlon.
Making triathlons more accessible to all participants regardless of physical and/or cognitive disability involves making modifications to equipment, the course, and the rules. Check to see if the triathlon you’re interested in competing in has any accommodations that will fit your needs.
Similar Sports: Biathlon, Marathon, Track & Field
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Increases endurance and stamina.
Full body workout.
Increase in energy.
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You’ll need proper running shoes, running shirt/tank top and shorts or trisuit, water bottle(s), a road bike, helmet, and/or cycling shoes, a wet suit or swimsuit, swim cap and goggles.
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Common injuries for triathletes occur mostly from overuse in the arms and legs, as well as tension and soreness in the neck and back. Stretch and warm up thoroughly and to remember to not overexert yourself while training and get adequate rest when needed.
Ultimate
Ultimate, or ultimate frisbee, is a team sport that uses a flying disc (frisbee). Each team has 7 players, and the goal of the sport is to score points against the opposing team by catching the frisbee in their end zone. This sport is no-contact, meaning that physical contact, such as tackling other players to the ground, is not allowed.
The sport originated at a New Jersey high school in 1968. It was designed to combine elements from various sports such as American football, basketball and soccer. The students who developed the rules soon took the game to college campuses and eventually became a popular sport across North America.
No special skills are required to learn how to play ultimate. It is a sport that uses the entire body, as you will be running, jumping and even diving for the frisbee on the playing field.
Wheelchair ultimate is a variation of the game that allows participants with physical disabilities to participate in the sport. The University of Calgary offers ultimate as a part of their “Adaptive Physical Activity for Kids” program. Please contact them, or an ultimate frisbee league of your choice for more information.
Similar Sports: American Football, Basketball, Soccer
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Improved motor skills.
Increased endurance.
Improved teamwork skills.
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No specialized equipment is required. All you need is a frisbee, which may be provided by your club or league. You’ll need to wear comfortable clothing and athletic shoes for running. You can wear cleats if you’d like but ensure that they’re not metal to avoid injuring yourself and other players.
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Sprains, strains and bruises are all common injuries that occur while playing ultimate. Dislocations and concussions are also more serious risks that can occur. As with any sport, remember to warm up and stretch thoroughly before playing. Be aware of your surroundings and of other players as you play to avoid any serious injuries.
Underwater Hockey
Underwater Hockey is exactly what it sounds like! It’s a limited-contact sport that is played on the floor of a swimming pool between two teams of 6 that compete to maneuver the puck into the goal of the opposing team to score points.
The sport was started in the United Kingdom in 1954, meant to keep members of the Southsea Sub-Aqua Club active during the cold winter months. The sport was introduced to Canada in the 1960s, where an Australian dive shop owner introduced it to a Vancouver dive club.
Make sure that you are comfortable in a pool wearing a diving mask and snorkel and have the capacity to hold your breath while playing. This is a sport that requires players to be strong swimmers, but don’t let it stop you from training and honing your skills!
There has yet to be an official iteration of an adaptable version of underwater hockey, however, please ask your local underwater hockey club to see if they are able to make accommodations for players with physical and/or cognitive disabilities.
Similar Sports: Ball Hockey, Ice Hockey, Lacrosse
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Increased stamina/strength
Increased flexibility
Improved cardiovascular health.
Build teamwork skills.
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To play, you’ll need proper swimwear (nothing baggy, as they can reduce speed when playing), a diving mask and snorkel, fins, stick/pusher, a puck (made of lead, or lead-based material), a cap and gloves for protection.
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Although it is a limited-contact sport, participants can still sustain injuries such as sprains, torn muscles, and scratches. More serious injuries, such as concussions are possible, but the safety of players is carefully monitored by referees during the game.
Volleyball
Volleyball is a team sport in which 2 teams of 6 players rally a volleyball back and forth over a net on a court 60 x 30 ft wide to score points against the opposing team by grounding the ball on their side of the divided court.
The sport was developed in the United States in the late-1800’s and quickly became popular worldwide in the 1900’s. Volleyball became a part of the Summer Olympics in 1964.
No special skill is needed to play volleyball. It’s a sport that requires lots of running, jumping and even diving on the court, so be sure to warm up and stretch well before playing.
There are several versions of volleyball that have been adapted to meet the needs of players with physical disabilities. One such version is called sitting volleyball, where players remain seated for the duration of the game and play on a smaller court with a lowered net.
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Increase muscle strength.
Improved hand-eye coordination skills.
Builds teamwork.
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No special equipment is needed to play. You'll need a volleyball and comfortable clothing and athletic shoes. There are several facilities where you can rent volleyball courts to play on.
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Volleyball injuries often occur in the arms and legs. Wrist and knee pain, sore forearms, and sprained ankles are common. Remember to stretch and warm up thoroughly before you begin playing.
Similar Sports: Beach Volleyball, Wallyball
Wakeboarding
Wakeboarding is a water sport where a rider is strapped by the feet to a wakeboard, then towed behind a motorboat, using the waves created by the boat to perform acrobatic maneuvers in midair.
The first iteration of wakeboarding, which began in the United States in the 1950s, involved using a single ski to glide across the water. In the following decade, a surfboard replaced the ski before boards with straps, the wakeboard, began to be sold in Australia.
No special skills are required before starting to learn how to wakeboard. A good sense of balance is essential, but you’ll be able to practice and work on it as you learn how to wakeboard. Don’t get discouraged if you can’t get the hang of it on your first try! It’s a sport that requires lots of practice.
Water Ski & Wakeboard Alberta offers a special adaptive program called the “Splash Adaptive Program” for individuals with physical and/or cognitive disabilities to try wakeboarding and other water sports in a safe and comfortable environment. Contact them to see how you can join the program.
Similar Sports: Waterskiing, Sailing, Rowing
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Improved balance.
Increased muscle strength.
Increased flexibility.
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Wakeboards come in different styles such as the continuous rocker, the 3-stage rocker, and the hybrid rocker. Ensure that the wakeboard matches your height and skill level. As a beginner, you may want a wider board for greater stability.
A rope is needed to attach to the boat and for the rider to hold onto while the boat is moving. The rope can vary in length and material, and all depends on the preferences of the rider.
Most importantly, safety equipment such as life jackets, special water-resistant helmets and other buoyancy devices help lower the risk of serious injury.
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Strains, sprains, scrapes and bruises are common wakeboarding injuries. More serious injuries include muscle tears, dislocations and fractures, most commonly to the legs. Remember to stretch and warm up thoroughly before hitting the water.
Be sure that your safety equipment, such as your life jacket and helmet, is on properly before wakeboarding. Remember that your safety is of utmost importance when you’re out on the water.
Wallball
Wallball, a popular schoolyard game, is a game where players hit a small ball against a wall using their hands before letting it bounce once on the ground, before the opposing player must hit it again to return it to the wall. Players win points if opposing players fail to return the ball to the wall. The player with the most points at the end of the game wins.
Wallball is one of the oldest ball games in the world, with origins tracing back to Rome, Spain, France and the British Isles. The game arrived in North America from Irish immigrants in the 1880s, with the first court being built in New York in 1886.
No special skills are required to play wallball. The rules are simple enough that you’ll be able to learn as you play. It is a highly physical sport, and will get your heart pumping and test your hand-eye coordination skills as you play.
Although there has yet to be any formal programs that offer an adaptive version of wallball, you are free to modify the rules to fit the needs for anyone with a physical and/or cognitive disability.
Similar Sports: Handball, Racquetball, Squash
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Improves cardiovascular fitness.
Increase stamina.
Improve hand-eye coordination.
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No special equipment is required. All you need is a sturdy wall and a small rubber ball, or tennis ball.
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Common wallball injuries can include bruises and scrapes. More serious injuries may even include concussions. Remember to warm up thoroughly before playing and be aware of your surroundings and other players to avoid injuries to yourself and other players.
Wallyball
Wallyball is a sport like volleyball but is played on a racquetball court, where the walls are a part of the play. A net divides the court in half, with two teams each having 2 to 6 players each. The rules are similar to volleyball, but with a few exceptions.
The sport was invented in California in 1979 for the purpose of making use of empty racquetball courts, and to keep active during the winter months.
No special skills are needed to play wallyball. Like volleyball, it requires lots of running, jumping and even diving on the court. With the inclusion of walls being a part of play, the game becomes much more fast paced and exciting.
Although there is yet to be an adaptable version of wallyball, you can ask your wallyball provider to see if they are able to provide any accommodation for you.
Similar Sports: Volleyball, Racquetball
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Increase muscle strength.
Improve hand-eye coordination
Builds teamwork skills.
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You’ll need a volleyball, and a net. You can play in comfortable athletic clothes and non-marking shoes. Before you rent out a racquetball court, ensure that the facility allows for wallyball play.
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Wallyball injuries often occur in the arms and legs. Wrist and knee pain, sore forearms, and sprained ankles are common. More serious injuries, such as concussions, may occur as well. Please remember to stretch and warm up thoroughly before playing. Be aware of your surroundings and of other players to avoid serious injury to yourself and others.
Water Polo
In earlier days, water polo was known as water rugby. It is a game of endurance and teamwork. The sport is played between two teams and each game is divided into four periods in which the two teams attempt to score goals by throwing the ball into the opposing team's goal. It is a popular sport in high schools, colleges, and even in the Olympic Games. It is vigorous, entertaining, and extremely fun to participate in.
While the origins of water polo are not clear, it is believed to have been invented in Great Britain during the 19th century, with its first iterations being similar to rugby. Water polo eventually became an Olympic sport in 1900.
The sport is played in the water - Expert swimming is not required, but participants should feel comfortable in the water! Floatation devices may be used, and every level of swimmer can participate and contribute!
Please feel free to contact your local water polo club to ask if they have any accommodations for you!
Similar Sports: Canoe/Kayak Polo, Water Basketball, Water Volleyball
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Cardio & full body workout
Builds endurance
Teaches strategy
Stress relief
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Not much equipment is needed to play Water Polo. A net and a ball are required, and players wear simple swimsuits or trunks as well as swimming caps and goggles if required.
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Water polo can be rough and much of the “contact” takes place underwater.
Proper warm-up and cool-down are important.
Waterskiing
Water skiing is a water sport where a rider glides across the surface of a body of water on a pair of skis while holding onto a rope that is attached to a moving boat. There are multiple different classifications of water skiing such as slalom style, ski jumping, show skiing and ski racing.
Water skiing first started in the 1920s in Minnesota, with the very first water skis made of lumber and leather strips. The sport didn’t start gaining popularity until the 1940s and 1950s when photographs of the Cyprus Gardens theme park, where water skiing was heavily promoted, began circulating internationally.
No special skills are needed to start water skiing. It does require a good sense of balance, core and arm strength, but you’ll be able to put in the practice as you learn how to water ski. Don’t get discouraged if you can’t get the hang of it on the first try! This is a sport that requires lots of practice.
Water Ski & Wakeboard Alberta offers a special adaptive program called the “Splash Adaptive Program” for individuals with physical and/or cognitive disabilities the opportunity to try water skiing.
Similar Sports: Wakeboarding, Sailing, Rowing
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Improved balance.
Increased muscle strength.
Increased flexibility.
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Just like snow skis, the perfect pair of water skis will depend on your height. The rope that will attach you to the boat will also depend on your preferences in length and material.
Most importantly, life jackets, special water-resistant helmets and other buoyancy devices help lower the risk of serious injury.
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Strains, sprains, bruises and cuts to the shoulders, back and ankles are all common waterskiing injuries. More serious injuries include concussions or fractures and dislocations. Remember to stretch and warm up thoroughly before hitting the water to avoid any serious injury.
Be sure that your safety equipment, such as your life jacket and helmet, is on properly before waterskiing. Remember that your safety is of utmost importance when you’re out on the water.
Wheelchair Racing
Wheelchair racing is a sport of racing in wheelchairs around a track or in road races. Anyone with a qualifying physical disability (amputee, spinal cord injury, cerebral palsy) can participate. Athletes race in specialized wheelchairs that allow them to reach speeds of up to 30 km/h or more.
In 1960, the International Stoke Mandeville Wheelchair Sports Federation was formed to allow international competition for individuals with spinal cord injuries. This was expanded in 1976 to include competition for anyone with other physical and visual impairments and would eventually evolve to become known as the Paralympics.
Races take place on a track that include race distances that range from 100 to 10, 000 metres. Wheelchair racing utilizes arm and core muscles the most, which will help you build stamina and endurance.
You will need specialized wheelchairs for racing along with protective gear to participate.
Similar Sports: Paracycling, Wheelchair Basketball
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Increased muscle strength in the arms, chest, and shoulders.
Increased flexibility and mobility in the shoulders.
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A good wheelchair that fits you well is important. You’ll also need a helmet, gloves and spare racing and training wheels.
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Shoulder, wrist, and elbow injuries are the most common. You may develop blisters and abrasions on your hands and arms, as well as weakness or numbness in the hands. Make sure to stretch and warm up thoroughly.
Winter Guard
Winter guard is a competitive performance art and sport which includes choreographed staging, dance, and use of equipment such as flags and prop rifles. Unlike colour guards, winter guard performances are held in indoor venues and to recorded music.
The sport developed from the colour guards/flag corps, which were originally performed in military ceremonies alongside a marching band during peacetimes.
You do not need to know any special skills before starting the sport. You’ll be able to learn all the necessary skills during lessons.
Winter guard can be adapted to make it more accessible for participants with physical and/or cognitive disabilities. Indoor venues make it easier to maneuver around the competition space. Contact your local winter guard troupe to see if they can make accommodations for you.
Similar Sports: Artistic/Rhythmic Gymnastics, Dance
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Increased cardiovascular fitness.
Increased strength and flexibility.
Learn teamwork and leadership skills.
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Winter guard involves the use of different props and equipment, such as prop rifles, flags, and sabers, that will be provided to you in class. Make sure to come to your classes in comfortable, fitted clothes that you’ll be able to move around comfortably in.
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Winter guard involves dancing and being able to spin, toss, and catch objects into the air, so concussions are possible if routines are not executed properly. Sprains, strains, bruises, fractures, and dislocations are all possible injuries. Remember to stretch and warm up properly before carrying out routines.
Yoga
Yoga is a series of physical, spiritual, and mental wellness techniques with the aim of physical and mental wellbeing. Although there are several different kinds of yoga, the most popular and well-known type, called Hatha yoga, involves posture-based techniques and forms.
Yoga is thought to have originated in ancient India during the first millennium BCE becoming so widespread that it influenced Buddhist practices as the religion was being developed.
No prior skills are needed for yoga. It’s a low-impact sport that is slow paced and relaxing, however keep in mind that it may require you to balance, and hold poses for a short amount of time.
Yoga is an excellent sport that can easily be made adaptive for people with physical and/or cognitive disabilities. Techniques and stretches can be easily modified to fit the needs of the individual, and changes to the yoga space can accommodate for a more quiet and calming experience.
Similar Sports: Gymnastics, Pilates, Tai Chi
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Improved physical and mental well-being.
Increased muscle strength, balance, and flexibility.
Boost in energy.
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Comfortable clothes and a yoga mat.
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Although relatively low impact, it’s important to know your limits and to not push yourself to do any techniques or poses that you are unable to hold. Gradually working your way to higher levels of complexity will benefit you more in the long run.
Zumba
Zumba is a fun and exciting cardio group exercise inspired by various Latin dances such as salsa, flamenco, and merengue. It is both a low and high-intensity workout with various dance moves that are designed to improve your endurance levels.
Zumba was created by a Colombian aerobics instructor in the 1990s, first calling it “Rumbacize”. Since then, Zumba has exploded in popularity worldwide and is practiced in recreation centres and homes worldwide.
No special skills are needed to start doing Zumba. It’s a full body workout that involves both high and low intensity sections to get your body moving. It’s a fun way to get your exercise in and feels more like a party than a fitness class!
Zumba can be adapted to fit all fitness and mobility levels. Wheelchair Zumba uses more arm movements and utilizes the rolling of the wheelchair as steps. Zumba studios can also be made more accessible by making changes to lighting, music, and number of class participants to make it a less intimidating and comfortable space.
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A fun way to get exercise!
Increases endurance.
Improves hand-eye coordination.
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No equipment is needed for Zumba. Come to class in comfortable clothing and a pair of athletic shoes.
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The most common injuries for Zumba participants are knee, hip and ankle injuries. Remember to stretch and warm up thoroughly before class. Be aware of your surroundings and of other participants as you dance.
Similar Sports: Capoeira, Dance