Staying Active in a Way That Works for You
For many of the people we support through the NDIS, staying active isn’t about six-pack abs or running marathons. It’s about feeling better, building confidence, creating routine, and improving everyday life.
Whether you live with a physical disability, complex mental health challenges, or both — movement can be one of the most powerful tools you have. The key is finding what works for you.
Why Staying Active Matters
Movement supports more than just your body. It can help with:
Improving mood and reducing stress
Building strength and independence
Supporting better sleep
Increasing energy levels
Creating structure and routine
Boosting confidence and self-belief
For people managing anxiety, depression, PTSD, psychosocial disability, chronic pain, or mobility limitations, small amounts of regular movement can create meaningful change over time.
1. Start Where You Are
You do not need to “get fit” before you begin. You simply begin.
If you experience:
Low motivation
Fatigue
Pain
Social anxiety
Mobility challenges
Start small. Five minutes counts. Sitting exercises count. Stretching counts. A short walk to the letterbox counts.
Progress is built through consistency, not intensity.
2. Choose Movement That Feels Safe
Safety looks different for everyone.
For some, that might mean:
Chair-based exercises
Gentle stretching
Hydrotherapy
Guided physiotherapy sessions
Walking with a support worker
For others, it might mean:
A quiet gym at off-peak times
Exercising at home
Following a simple routine
Listening to music while moving
The best activity is one that feels manageable, not overwhelming.
3. Create Routine, Not Pressure
Routine builds momentum.
Try:
Same time each day (even 10 minutes)
Pairing movement with something enjoyable (music, podcast, fresh air)
Scheduling it like an appointment
But remember — flexibility is okay. If today feels heavy, adjust the plan rather than giving up entirely.
Some days “active” might mean stretching. Other days it might mean a longer session. Both are valid.
4. Focus on Function, Not Perfection
For many NDIS participants, staying active supports independence:
Getting up and down from chairs
Carrying groceries
Improving balance
Managing daily tasks
Reducing stiffness and pain
Movement supports everyday life. It’s not about looking a certain way — it’s about living more comfortably and confidently.
5. Support Mental Health Through Movement
When living with complex mental health challenges, motivation can fluctuate.
On difficult days:
Lower the expectation
Do 2–5 minutes
Focus on breathing
Step outside for fresh air
Movement can interrupt negative thought cycles and regulate the nervous system. Even gentle activity sends signals to the brain that you are safe and capable.
Over time, these small actions build resilience.
6. Use Your Support Network
You don’t have to do this alone.
Consider:
Working with a support worker
Attending small group programs
Seeing an exercise physiologist
Asking your GP for guidance
Including movement goals in your NDIS plan
Having accountability and encouragement can make a big difference.
7. Celebrate Small Wins
Progress might look like:
One extra repetition
Walking a little further
Feeling less anxious afterward
Showing up even when it was hard
These are real achievements.
Confidence grows when you recognise effort, not just outcomes.
Final Thoughts
Staying active isn’t about being perfect. It’s about showing up in a way that honours your body, your mind, and your current capacity.
Some weeks will feel strong. Others will feel heavy. What matters is continuing — gently and consistently.
Movement is not punishment.
It is support.
It is empowerment.
It is a step toward greater independence and wellbeing.
And every small step counts.