Disability can come in many forms. It can be physical, intellectual, vision, various mental health conditions, and many more. Yet regardless, there is undoubtedly a significant impact on a person’s overall fitness.

Fortunately, there are many available programs that you can jump into to start your journey, regardless of your disability. Some, you can do alone at home, and others are much more enjoyable with the company of others.

Here are some of the few programs you can include in your fitness routine:


This calming exercise requires little to no equipment and can accommodate both beginner and professional levels. It works to harmonize your mind and body, leading to a better mood and sleep, more energy, pain relief, improvement of strength, balance, and flexibility, and so much more! 

If you use a wheelchair, don’t worry. There are available Yoga training programs, such as Wheelchair Gentle Yoga from Yoga with Adriene and Wheelchair Yoga Positions from Sunrise Medical, which can provide a variation that will work best for you. Although, it would be helpful to choose a wheelchair that can allow you space for movement, and most importantly, make sure the brakes are working.

Strength Training

Whatever physical activity you are capable of, good strength training will promote general well-being and help in day-to-day functional activities. Don’t let anything stop you from gaining those muscles. While sitting, you can do these exercises using dumbbells, resistance bands, sandbags, and any weighted equipment made from everyday household items, like soup cans. 

It can be pretty challenging, but with the help of a personal trainer or a physiotherapist, you can find many creative ways to work around your situation and still achieve your goals. Consult your NDIS plan management team for assistance with goal-setting for your physical training and connect you to reliable professionals in their network.

Cardio Workout

Our heart is muscle tissue, and just like the other muscles of the body, it needs exercise too. A healthy heart delivers the right amount of nutrients and oxygen to the rest of the body. Contrary to popular opinion, cardio exercises are not just limited to jogging. There are heaps of other ways to get your heart pumping. You can do cycling, dancing, and swimming. Some enjoy water exercises a lot because it helps them stay buoyant, takes some weight off the joints, and allows for more exercise time. Please choose what you enjoy most so you can stick to it for the long term.

Always observe proper preventive measures for any condition that can harm you while doing these exercises. Having high blood pressure or diabetes, for example, are essential factors to consider when creating the routine. Make sure to seek your physician’s advice regarding this to ensure safety. Remember, you can always have these exercises modified by a professional trainer to cater to your specific needs as a disabled person. It is natural to feel hesitant or scared, but what’s important is you take the first step and go slow but consistently from there. You don’t have to venture by yourself; stay connected with the right people and allow them to help you achieve your goals little by little.