Exercise With A Disability

Exercising With A Disability, A Broad Overview.

Exercising is an important part of staying healthy and active, but it can present unique challenges if you have a disability.

Whether an individual has limited mobility, sensory impairments, or other conditions that affects their ability to exercise, there are many ways to stay fit and enjoy the benefits of physical activity.

Disclaimer: This guide will give you some background information on how to exercise with a disability; some precautions, goal-setting and exercise ideas for health. However, this is not intended to be advice: always check with your healthcare provider before trying anything!

Understanding Your Abilities and Setting Realistic Goals

The first step to safe exercise is understanding your body and any limitations you may have. It’s important to set realistic goals based on your abilities.

For example, if you have limited mobility, your exercise plan might focus on building upper body strength and flexibility.

Speak to your healthcare provider or a physiotherapist before starting any new exercise program. They can offer personalised advice and ensure your chosen activities are safe and suitable for your needs.

Does NDIS Cover Exercise?

Yes, the National Disability Insurance Scheme (NDIS) does cover certain exercise-related activities. Allied health services, such as exercise physiology, dietetics, and physiotherapy, are funded under the ‘Improved Health and Wellbeing’ and/or ‘Improved Daily Living’ categories of your NDIS Capacity Building Supports budget. These services are designed to help participants manage their health conditions and improve their overall well-being.

Accredited Exercise Physiologists (AEPs) are highly trained professionals who provide exercise interventions aimed at preventing and managing chronic diseases, improving mobility, and enhancing quality of life. AEPs often work with NDIS participants to develop tailored exercise plans that align with their health and wellness goals.

For more information about how Mulberry Supports can assist you with your exercise needs, visit our Services page.

What Activities Can the NDIS Fund?

The NDIS can fund a range of activities to support your exercise and fitness goals, including:

1. Exercise Physiology Sessions: Accredited Exercise Physiologists (AEPs) provide tailored exercise programs to help manage chronic conditions, improve mobility, and enhance physical well-being. These sessions can include anything from strength training to cardiovascular fitness and flexibility exercises.
2. Personal Training: The NDIS may fund personal training sessions when they are delivered by a qualified allied health professional and align with your NDIS plan goals. Personal training can help with overall fitness, strength, and functional ability.
3. Hydrotherapy: Hydrotherapy involves exercising in water and can be particularly beneficial for people with joint pain or limited mobility. It reduces the impact on joints and muscles while still allowing for effective strength and cardiovascular training.
4. Group Exercise Classes: Participating in group exercise classes tailored to your needs can provide both social interaction and physical benefits. Classes may include adapted sports, yoga, or Pilates.
5. Physical Activity Programs: These are structured programs designed to help you achieve specific physical and health goals, such as improving mobility, increasing fitness, or managing a health condition.
6. Community-Based Recreational Activities: Activities such as accessible sports, dance, or other recreational pursuits can also be funded if they help you meet your goals under your NDIS plan. 

Mulberry Supports offers various Cultural and Recreational Activities and Recreational Programs that can be integrated into your NDIS plan.

For more information about how Mulberry Supports can assist you with your exercise needs, visit our Services page.

What Are Some Ideas for Exercise?

Many types of exercises can be adapted to suit different abilities. Here are a few examples:

1. Aerobic Exercises

Aerobic exercises, such as walking, swimming, or using a stationary bike, help improve cardiovascular health. If you have difficulty with traditional aerobic activities, consider options like water aerobics, which reduces the impact on your joints.

Mulberry Supports offers Sports and Physical Activities that are tailored to different abilities.

2. Strength Training

Strength training involves using weights, resistance bands, or your body weight to build muscle. If you have limited mobility, focus on exercises that strengthen the areas you can move. For example, seated weightlifting can be effective for building arm and shoulder strength.

3. Flexibility Exercises

Flexibility exercises, such as stretching or yoga, help maintain range of motion and prevent stiffness. Adaptive yoga classes are available for individuals with various disabilities, making it easier to participate safely.

Some Safe Physical Activities Ideas?

Choosing safe and effective physical activities is essential for maintaining health and avoiding injury. Here are some ideas for physical activities that can be adapted to suit various abilities, based on guidelines from the CDC:

1. Walking or Rolling

Walking or rolling (using a wheelchair) is one of the simplest and most accessible forms of exercise. It can be done at your own pace and intensity, making it ideal for improving cardiovascular health and mental well-being. Start with short sessions and gradually increase the distance as you feel comfortable.

2. Chair Exercises

For individuals with limited mobility, chair exercises can be an excellent way to stay active. These exercises can include seated leg raises, arm circles, and shoulder presses. They help improve strength and flexibility while reducing the risk of injury.

3. Stretching and Flexibility Exercises

Stretching helps improve flexibility and range of motion, which is crucial for maintaining mobility. Gentle stretching exercises, such as reaching for your toes or neck stretches, can be done daily. Adaptive yoga classes, which modify traditional poses to suit different abilities, are also beneficial.

4. Water-Based Activities

Water-based exercises like swimming or water aerobics reduce the strain on joints and provide a full-body workout. The water’s buoyancy supports your body, making it easier to move and exercise safely. Hydrotherapy sessions, which are often covered by the NDIS, can be a great option for those with joint or mobility issues.

5. Resistance Training

Using resistance bands or light weights helps build muscle strength and endurance. You can perform resistance exercises like bicep curls or seated rows, which can be modified to suit your ability level. Resistance training is particularly beneficial for maintaining bone density and preventing muscle loss.

6. Dancing

Dancing is a fun way to stay active and improve coordination. It can be done at home or in a community setting, and you can choose the intensity that suits you. 

Mulberry Supports offers various social and recreational activities, including dance sessions: in fact, did you know we can take you to a super fun dance night in Wollongong? 

No Lights No Lycra is a dance movement that offers a fun and unique way to exercise in a completely dark room, where participants can dance freely without the pressure of being watched or judged. Held weekly in Wollongong (Thursday nights!), this welcoming and inclusive environment allows people of all ages, fitness levels, and abilities to express themselves through movement. It’s a fantastic form of physical exercise as it helps improve cardiovascular health, coordination, and flexibility, while also providing a great stress release and promoting mental wellbeing. The freedom to move however you like, coupled with the upbeat music and supportive atmosphere, makes it an enjoyable and liberating experience that feels more like a party than a workout.

If you are interested, get in touch!

Watch Out: Modifying Exercises for Precaution Is Important!

It’s crucial to modify exercises to suit your needs. Here are some tips:

• Use Supportive Equipment: Equipment like resistance bands, modified weights, or stability balls can help you perform exercises safely and effectively.
• Adapt Your Environment: Make sure your exercise space is safe and accessible. Clear any obstacles and ensure that you have support if you need it.
• Take Breaks and Listen to Your Body: It’s okay to rest if you feel tired or experience discomfort. Overexertion can lead to injury, so it’s better to take things slowly and build up your strength over time.

How To Stay Motivated and Supported?

Staying motivated to exercise can be challenging, especially for those living with a disability. We are on your side!

There are several factors that influence participation in physical activities, including social support, accessibility, and personal interests. Here are some strategies to help you stay motivated and engaged:

1. Set Achievable Goals: Setting small, realistic goals can provide a sense of achievement and keep you focused. Whether it’s increasing the duration of your walk or trying a new exercise, achieving these milestones can boost your confidence.
2. Find Activities You Enjoy: Choosing activities that you find enjoyable is key to maintaining a regular exercise routine. Whether it’s dancing, swimming, or playing a sport, engaging in something you love can make exercise feel less like a chore.
3. Social Support: Having a supportive network can significantly impact your motivation to stay active. This can include family, and friends, or joining a local Club or Group. Participating in group activities not only provides social interaction but also encourages you to stay committed.
4. Accessible Environments: Accessibility is a crucial factor for people with disabilities. Ensuring that your exercise environment is safe and accommodating can make a big difference. Mulberry Supports offers accessible Community Access and recreational programs tailored to your needs.
5. Professional Guidance: Working with a healthcare professional or an exercise physiologist can help you create a personalised exercise plan. They can provide advice on safe practices and help you stay on track with your fitness goals.
6. Participate in Inclusive Programs: Engaging in inclusive programs like No Lights No Lycra can be a great way to enjoy physical activity without feeling self-conscious. These sessions are held in a dark room, allowing you to dance freely without judgement, making exercise a fun and liberating experience.

According to the Clearinghouse for Sport, factors such as the availability of inclusive programs, support from family and friends, and positive community attitudes can greatly influence participation in sports and physical activities. Finding the right support and opportunities can enhance motivation and help you maintain a healthy, active lifestyle.

Some Tips To Incorporate Exercise into Daily Life:

Physical activity doesn’t always have to be part of a structured workout. You can incorporate movement into your daily life in simple ways, such as:

• Walking or Wheeling: If you use a wheelchair, try wheeling yourself around your home or local park for a few minutes each day.
• Household Chores: Activities like gardening, vacuuming, or light cleaning can also be forms of exercise.
• Community Activities: Participating in community events or outings can be a great way to stay active. Check out our Community Access and Cultural and Recreational Activities for more ideas.

Getting Started: Tips for Beginners

Starting a new exercise routine can be daunting, but it doesn’t have to be. Here are some tips to get you started:

1. Start Small: Begin with short sessions, such as 10 minutes a day, and gradually increase the duration and intensity as you become more comfortable.
2. Keep It Fun: Choose activities you enjoy to keep yourself motivated. This could be anything from dancing to your favourite music to joining a local sports group.
3. Set Achievable Goals: Setting small, achievable goals can help you stay on track and celebrate your progress.

Physical Activities in Wollongong for People with Disabilities

Mulberry Supports organises a variety of group activities and one-on-one sessions in Wollongong, designed to inspire and motivate participants to stay active while having fun.

Our programs include engaging sports activities such as swimming, hikes in the Illawarra (such as Cascades Walk!), and table tennis, all adapted to suit various abilities and fitness levels.

We believe in creating a safe and supportive environment where everyone can enjoy the benefits of physical exercise, regardless of their disability.

Our team excels at providing personalised guidance and encouragement, ensuring that every session is enjoyable and tailored to each participant’s needs and goals. Whether you’re looking to improve your fitness, learn new skills, or just have fun, our activities are a great way to stay active and social in the beautiful Illawarra region.

How Mulberry Supports Can Help

At Mulberry Supports, we believe everyone should have the opportunity to enjoy the benefits of physical activity, regardless of their abilities. Our team of dedicated support workers are here to help you achieve your fitness goals safely and enjoyably. We offer a range of services, including Social and Community Participation, Training and Skill Development, and more.

If you’re interested in learning more or joining one of our programs, please visit our Contact Page or call us directly. 

We’re here to support you every step of the way.