Exercise for People Living with a Disability
What Exercise Can Look Like for Someone with a Disability
There's a persistent myth that people living with a disability need to get approval, or that physical activity somehow isn't for them.
As an Exercise Physiologist working with clients across all ages, from kids to older adults, in the Panania and Greater Bankstown area, I want to change the way you think about movement when you're living with a physical disability. Not with a new set of restrictions to follow, but with a clearer understanding of what your body actually needs and what you're genuinely capable of.
What an EP Thinks About Physical Activity and Disability
The one-size-fits-all approach doesn't work for people living with disability, people with physical disabilities don't fit into generic fitness guidelines. If I have met someone with Autism, I have only met one person with Autism - they do not represent the entire Autism Community nor do they present the same characteristics as everyone else with Autism.
For too long, the conversation has centred around what you can't do. At Enriching Health we have shifted that entirely. It's about asking the right questions: What movements feel good? What's your pain-free capacity today? What does your support system look like? How do your medications affect your energy and recovery? For some of our participants, we might use coloured cones, picture cards or a short game to help answer the questions above. Everyone has their own way of communicating. It's the exercise physiologist's job to find the way that works best.
The evidence is clear, appropriately prescribed physical activity is both safe and incredibly beneficial for people living with disability. It improves cardiovascular health, builds strength, enhances mobility, reduces pain, boosts confidence and supports mental wellbeing. But it only works when it's individualised to you.
The WHO recognises this. In 2020, they released specific physical activity guidelines for people living with disability. Guidelines that acknowledge variation, support adjustments, and focus on what you can do within your capacity rather than rigid rules. Yet Australia hasn't formally adopted these into national guidelines.
That's a gap we are passionate about closing, one client, one rep, one step at a time.Discussing Your Exercise Goals
Your Exercise Physiologist will also take the time to understand what you would like to achieve.
An EP Who Can Understand Your Disability
Before we talk about targets, we need to understand where you're starting from. This isn't about judgment, it's about building a realistic, sustainable pathway forward.
Capacity and function look different for everyone. Someone managing additional mobility considerations, chronic fatigue, or neurological conditions each has unique needs. An EP’s role is to assess:
What movements feel safe and pain-free?
How does fatigue or pain affect your ability to be active?
What's your current activity baseline? (Remember: any movement counts - sitting less is progress)
What support do you need to stay consistent?
This assessment matters far more than fitting into a standard guideline.Movement and Physical Assessments
What the Evidence Actually Says
The WHO recommends that adults living with disability aged 18+ aim for:
150–300 minutes of moderate activity OR 75–150 minutes of vigorous activity per week (broken into manageable sessions if needed)
At least 2 days per week of strength work across all major muscle groups
At least 3 days per week of balance and functional training
Reducing sedentary time, and yes, for people with reduced mobility, any movement counts
For children and young people with disability: around 60 minutes daily of moderate to vigorous activity, with strength work built in 3+ days per week.
But here's the critical bit: If you can't meet these targets, you do what you can within your capacity. Movement that would seem "small" to others? It's significant for you, and it counts. The goal is progression within your ability, not hitting arbitrary numbers.Planning Your Exercise Program
Towards the end of the session, your Exercise Physiologist will outline the next steps and discuss a plan moving forward.
Building Your Own Capacity
In my experience, people living with disability thrive when movement is:
Individualised
what works for your neighbour won't work for you, and that's okay
Progressive
small, consistent improvements over time
Supported
whether that's a healthcare provider, trainer, or community group
Joyful
movement should feel good, not punishing
This might look like:
Water-based exercise (reduces joint load, builds strength)
Gentle yoga or tai chi (improves balance, mindfulness, mobility)
Walking at your own pace (accessible, low-barrier)
Strength work adapted to your activities of daily living
Group classes designed for mixed abilities
Home-based movement on days when getting out isn't feasible
gamified motor-cognitive tasks to increase enjoyment and fulfilment
The format matters less than consistency and how it makes you feel.
My Key Takeaways as an AEP Working with People with a Disability
There is no universal guideline that works for everyone
Your capacity today is your starting point—not your ceiling
Small, regular movement is infinitely better than waiting for the "perfect" program
Physical activity is safe for you, even with your disability
You deserve individualised, expert guidance tailored to your needs
Movement should feel sustainable and bring you joy
Physical Activity With Disability Isn't About Permission
It's about understanding your body, building your confidence, and discovering what you're genuinely capable of.
With the right support and guidance, people living with physical limitations don't just move; they thrive.
If you're in the Panania area and the Greater Bankstown region and you'd like to discuss how to safely and confidently build physical activity into your life, We'd love to help. Whether you're managing a specific condition, unsure about how you can utilise your NDIS funding, or looking to progress beyond where you currently are, our 1:1 services and semi-private group classes are designed for exactly this.
Before you book a free discovery call to chat about what movement could look like for you. Download our Free NDIS E-Booklet and see what you could be capable of.