Incorporating exercise into your routine can seem challenging. When can you fit it in? How do you get started? What support can help you achieve your goals?
Staying active can improve stamina, muscle strength, and overall well-being, while also reducing symptoms of anxiety and depression. It can even lower the risk of chronic conditions that disproportionately affect people with disabilities in Australia. Yet, getting started is often the hardest part.
This article offers five practical tips for people with disabilities looking to boost their activity levels, including how to start, stay motivated, and align your exercise goals with your NDIS plan.
1. Consult Your Healthcare Team
Before beginning any exercise regimen—whether at home, playing sports, or hitting the gym—it’s essential to get clearance from your healthcare team, typically your GP or an exercise physiologist.
By keeping your healthcare professionals involved, you’ll avoid overexertion or engaging in activities that may not be safe or suitable for your needs.
Questions to ask your healthcare team:
What exercises should I avoid?
How much exercise is safe each day or week?
Which activities are best suited for me?
2. Adapt to Your Ability
Your exercise routine should fit your capabilities, not the other way around. This might mean modifying certain exercises, using adaptive technology, or choosing a different activity altogether.
Starting slow and gradually building up is more effective in enhancing skill and strength without risking injury or burnout. Focus on activities you enjoy and set a pace that works for you.
Examples of adaptations:
Resistance bands can be a good alternative to weights if gripping equipment is difficult. Bands come in different resistance levels to suit your needs.
If walking is challenging, swimming or aquatic exercises can be a gentler option for cardiovascular health, reducing strain on joints and muscles.
Note: Always consult your healthcare team before making modifications to your exercise plan.
3. Find a Training Partner
Staying motivated is easier when you’re not doing it alone! Whether it’s a friend, a yoga partner, a team, or a personal trainer, having someone to exercise with can help keep you accountable.
Working out with others not only boosts accountability but also makes exercise more social, which may align with NDIS goals related to community participation. Shared activities can foster new connections and strengthen existing relationships, making the process more enjoyable and sustainable.
4. Focus on Your Progress
Exercising with a disability, especially during rehabilitation, can be frustrating if you compare yourself to others. Everyone has different abilities and fitness levels, so instead of focusing on performance, prioritize effort and consistency.
Developing a growth mindset, where effort is seen as a path to success, helps you stay resilient and motivated. Even elite athletes like Paralympians focus on improving their own performance rather than comparing themselves to others.
As long as you’re doing your best, that’s what truly counts.
5. Utilize Supports in Your NDIS Plan
The NDIS covers what is deemed ‘reasonable and necessary’ to help you engage in physical activities like exercise and sports, provided these goals are part of your NDIS Plan.
While it won’t cover typical day-to-day costs, it may help fund adaptive equipment and support services through your Capital Supports and Capacity Building Supports Budgets.
Capital Supports:
Assistive Technology (AT) – equipment such as prosthetics, orthotics, or wheelchairs that help you meet your exercise goals.
AT maintenance, repair, and rental – for ongoing costs related to using your adaptive technology.
Capacity Building Supports:
Increased social and community participation – joining a sports team or club where you can engage in physical activities and community events, fostering independence and social confidence.
Improved health and well-being – support for managing your disability through exercise, nutrition, or working with personal trainers or exercise physiologists (though gym memberships aren’t covered as they’re considered general living expenses).
You may also qualify for funding in other categories depending on your plan’s goals, such as transportation to and from activities or support workers to help with equipment use.
Bonus Tip: Free Up Time with Plan Management can relieve the administrative burden of self-managing your NDIS plan, allowing you to focus on your goals instead of paperwork.
A plan manager handles the financial administration, saving you time and energy so you can dedicate more attention to reaching your fitness and movement targets.
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