20 Ways to Stay Active When Living With a Disability

We all know that staying physically active is good for us. Exercise and daily movement will look different for everyone, but however you choose to stay active – the research supports the idea that it is hugely beneficial to your physical health, mental well-being, and longevity. Some of the benefits of physical activity include:

• Promotes healthy bones, joints, and muscles
• Reduces the risk of diabetes, osteoporosis, and colon cancer
• Maintains lower blood pressure
• Improves mood and reduces the risk of depression and anxiety
• Manages stress
• Lowers your risk of heart diseases
• Improves your balance and reduces the risk of falls and fractures
• Manages chronic conditions like arthritis and diabetes
• Improves stamina, joint swelling, pain, and muscular strength and endurance.

But what about those who live with a disability? If you or a loved one has been diagnosed with the condition that impedes their mobility, senses, or communication, finding new ways to stay active and adapt to a new lifestyle can be challenging. 

However, staying active and fit is incredibly important for people with disabilities to remain healthy, happy, and independent. Below, we’ll explore some ways to keep you or someone close to you as active as possible in a way that feels accessible, inclusive, and empowering.

Disability in Australia

There are several different definitions of disability worldwide. In Victoria and many other parts of Australia, disability is defined in line with the United Nations Convention on the Rights of Persons with Disabilities. 

This definition recognises disability as including those who have long-term physical, mental, intellectual, or sensory impairments that, in interaction with various attitudinal and environmental barriers, may hinder their full and effective participation in society on an equal basis with others.

Importantly, the above definition includes the interaction between the environment and a person’s individual impairments, which combine to create barriers or disabling factors. This explanation relates to the social model of disability. 

The social model of disability highlights the importance of changing society and physical, information, and social environments to empower people with disability to participate fully in their communities. People with Disability Australia, the national peak body for disability information and advocacy, explains the social model using this example.

“It is not the inability to walk that keeps a person from entering a building by themselves but the stairs that are inaccessible that keeps a wheelchair-user from entering that building.”

How many Australians live with a disability?

Disability is common in Australia. Around one in six Australians live with a disability or around 18% of the population. This figure equates to approximately 4.4 million individuals with one or more sensory, physical, cognitive, or psychiatric impairments that impact their ability to lead a normal and independent life. A further 22% (5.5 million) of Australians have a long-term health condition that affects their daily lives. 

With health conditions and disabilities affecting a combined 40% of the population, it is clear that supporting this important and valuable sector of our community is of the utmost importance. Doing so must include inclusive, accessible, and enjoyable ways of staying active. 

Carers are people who provide unpaid care and support to family members and friends who have a disability, mental illness, chronic condition, terminal illness, an alcohol or other drug issue, or who are frail aged. Informal carers are vitally important to society and comprise about 11% (2.65 million) of the Australian population. 

Caring is a rewarding but challenging role, with many experiencing carer stress and burnout from the demands of caregiving. Research suggests that carers are more likely to experience serious signs of stress and poor mental health. They are also less likely to participate in health-promoting activities, including physical exercise.

Finding fun ways to stay active if you are a carer for a person with a disability will benefit your own health and the well-being of the person you love. It’s a win-win scenario that will help you both manage your stress and physical and mental health. 

Active and engaged: the importance of living well with a disability

Engaging in physical exercise might not be as easy or straightforward for a person with a disability. However, it is possible, and what’s more, it is incredibly beneficial and important to find a way of staying active.

Despite the benefits of staying active, people with disabilities are less likely to participate in regular exercise than people without disabilities or long-term health conditions. The following statistic highlights the gap between physical activity outcomes for people with and without disabilities.

• 46% of Australians with disability undertake no physical activity versus 31% for those without disabilities
• People with disability are 1.7 times more likely to be classed as medically obese than people without a disability
• Rates of long-term health conditions are higher among people with disability
• Physical inactivity has been linked with reduced quality of life and life expectancy
• Low physical activity may predict higher demand for health care and support services and increase dependency on caregivers

Lower rates of participation in physical activity for people with disability is often a result of physical barriers such as inaccessible fitness facilities or living in a neighbourhood with poor walkability.

Thinking outside the box and finding creative ways to stay active that is appropriate, safe, accessible, and enjoyable has various health benefits for people with disabilities. These include the following:

• Improving muscle strength and stamina – which is a challenge for some people with physical or mobility disabilities
• Exercise releases endorphins (feel-good chemicals) in the brain that can ease feelings of anxiety, depression, and low mood
• Physical activity can increase the potential for physical and emotional independence, creating a more empowering and enjoyable lifestyle
• Group fitness activities are a great way to meet new people, build confidence, and expand your social support network
• Exercise can reduce inflammation and alleviate symptoms of joint swelling or pain.

20 creative ways to stay active when living with a disability

If you or someone you care for lives with a disability, check out some of these fun and innovative ways to stay healthy and active with your loved one. 

Not all of these may be suitable for your individual situation, but finding one or two that are appropriate and fun for you and your loved one will go a long way in reaping the benefits of staying active.

1. Put on your favourite tunes and have an impromptu dance party
2. Pack a picnic, grab your tackle box and go fishing
3. Go for a stroll to the park and take in the plant and animal life
4. Go to the zoo and roam the grounds while meeting the animals
5. Sign up for a yoga class to work on breathing and mobility
6. Take a karate class to meet new people, improve your fitness, and learn self-defence skills
7. Take your dog for a walk, or offer to walk a neighbour’s or friend’s dog
8. Go for a bike ride around your neighbourhood, to a park, or to a cafe for lunch
9. Take a walk or gentle run around a local track
10. Go for a swim or an aqua aerobics class at your local leisure centre
11. Plant some flowers, pull weeds, and build your fitness while gardening
12. Join your local gym to use the fitness equipment or group classes
13. Get a personal trainer with experience in accessible and inclusive fitness instruction
14. Find a local disability-specific sports team or club
15. Sweep or dust your home to clean your environment while getting a workout
16. Carry groceries from the supermarket to your car, public transport, or bus
17. Spend an afternoon at a museum and walk around the exhibitions
18. Try a seated yoga or exercise class from the comfort and safety of your own home
19. Get off the bus, tram, or train one stop early and walk the rest of the way home
20. Play WiiFit or another active video or board game.

Mental health tips for carers and people living with a disability 

Physical activity can go a long way in promoting mental well-being, but if a serious mental health issue is present, you may need extra support. Here are some tips if you or a loved one living with a disability is also experiencing mental health challenges.

1. Speak to loved ones

It can be hard to talk to people when we are having a hard time, but it can make a big difference. Confiding in the people close to you can help them know how to better support you and understand what you are going through. Sometimes, just opening up about our thoughts and worries can make them feel a little less daunting. Mental health can affect anyone, so never feel embarrassed to open up about your emotions.

2. Access mental health resources online

If you aren’t ready to talk to someone face-to-face, there are now plenty of online options to get information, referrals, and support for mental health challenges. You can post in supportive mental health forums, access educational content from peak bodies like Beyond Blue, or book an online chat with a Peer Worker with training in supporting people with mental health challenges. Reaching out for help is a courageous act of self-care that will benefit you and the ones you love.

3. Speak to a mental health professional

Sometimes, we all need the support of a professional to help us manage our mental health. Just like we need to see a GP when we feel sick, it is perfectly natural to need to help of a psychologist or counsellor when our mental health starts to feel overwhelming. Many mental health professionals now offer telehealth appointments if physical access is a barrier, and your GP can help you to obtain a referral for rebated mental health appointments. You can also speak to your NDIS support coordinator to explore getting funded mental health support as part of your NDIS funding.

4. Try to stick to a routine

Sometimes, the most routine tasks like showering or preparing meals can feel overwhelming when our mental health is poor. But sticking to your usual activities as much as possible can help to pull you out of your low mood by giving you little achievements to celebrate throughout the day. If you are struggling and need support, you could also engage a support worker to help keep you on top of your tasks and personal care.

5. Take a break when you need one

As helpful as sticking to your routine can be, don’t be afraid to give yourself a break and take some rest. Rest and recovery don’t need to be earned – it is something we all need from time to time. Living with a disability or a caregiving role can be challenging, and sometimes life is more exhausting for you than it is for others. Don’t judge yourself for needing time to recharge. Embrace a few days off and return to your usual responsibilities when ready. If you need support in your carer responsibilities, book a compassionate and professional respite carer so you can rest easy knowing your loved one is in good hands.

6. Fuel your body with good food

Life is all about balance – there is nothing wrong with enjoying your favourite comfort foods and treats. Ensure you also include a range of nutritious foods that make your body feel its best. Eating well can even improve your mood, boost brain function, and give you more energy to do the things you love. 

7. Spend some time outdoors

It can be tempting to stay inside under our bedcovers or on the couch when we don’t feel our best. But if you can get outside, even for a few minutes, you may be surprised at how much better you feel for the fresh air, sunshine, and gentle movement. Being in nature can improve your mood, boost your energy, and the natural vitamin D from the sun may even offer some temporary relief from sadness, stress, or anxiety. It doesn’t need to take a lot of time or energy, even walking outside for five minutes to water your garden or say hello to a neighbour can go a long way in boosting your mental and physical well-being.

How Homage can help

Building new habits that support our well-being isn’t always easy. Don’t be afraid to seek support in staying active, getting outdoors, or protecting your mental health. Here are some of the services Homage’s friendly, dedicated, and compassionate Care Pros can support you with.

• Social and community participation – our highly trained support workers can take you or a loved one out into the community to attend a group fitness class, stroll around the park, or attend an event that offers social interaction and gentle exercise.
• Disability Services – We can support you or a loved one with a disability to lead an independent life. This can include assistance with personal care, pursuing their interests, attending medical appointments, and regular check-in visits.
• Patient Transport & Medical Escort Services – Our companionship and transport service can assist with picking up and dropping your off to counselling appointments, going to the gym or a group exercise class, or taking you out and about to get involved in your community.

At Homage, we pride ourselves on tailoring our services to your unique needs, interests, preferences, and abilities. No matter what your health status or disability, we will find the perfect support worker to assist you and your loved ones in leading a life that is meaningful and enjoyable for you. Reach out for an obligation-free chat about how we can best support you.

Provide the best care to your loved one today!