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Navigating exercise after a disability can be overwhelming. Your body is not as you know it. Your brain remembers how the body used to move before your disability, but everything is different. Acquiring a disability or chronic condition is life changing, and there is no downplay on the frustration, challenges, grief and impact this has on life.
Movement can offer a unique opportunity to provide a sense of freedom, control and support to your new journey ahead. What this looks like for everyone is different, and what movement works for you and your lifestyle, goals and supporting your health needs is different.
In this blog, Isobel Ahern, Team Leader at Penrith and David Prast Award winner 2025, shares guidance and practical strategies to help people navigate the often‑overwhelming feeling of beginning exercise after a disability in a way that is safe and comfortable, and at your own pace.
Getting started with exercise after a disability
Research says that returning to physical activity as soon as possible is most likely the best way to maintain and address physical wellbeing after acquiring a disability. But we recognise that this isn’t so straightforward, and there are many, many bumps along the way that take a lot of courage to overcome. Once you do get there though, the journey is a triumph.
Firstly, it’s important to note that boxes need to be ticked before you start exercising with a disability. These are necessary, to ensure you are aware of any risks but also options for your movement journey ahead, including:
- Medical clearance from your specialist and rehabilitation team including any precautions, risks or contraindications that exercise professionals may need to be aware of.
- Access to appropriate exercise equipment that meets your needs both in terms of your physical function, goals and general interest (exercise that makes you feel good!)
- Access to education or professionals to ensure exercise is safe, effective for yourself, your schedule, mobility and goals.
When should I start exercising again after acquiring a disability or chronic condition?
There are a few things to look out for, which will help you identify when you are ready to start moving again:
- Listen to your body and consult your healthcare team before exercising with a disability
- Ensure any wounds, surgeries, or acute conditions have healed
- Start when pain is manageable and energy levels are stable
- Look for signs of readiness. Some indicators include improved mood, curiosity about movement and opportunities to engage in a different activity
How do I find an accessible exercise provider that suits me and my needs?
Seek professionals experienced in adaptive fitness or rehabilitation. Your rehabilitation team can help connect you with services outside the inpatient ward. Local Exercise Physiologists and Physiotherapists are a great starting point for supportive, effective and safe movement. Remember to ask about certifications in disability-inclusive training.
Learn more about the role of an Exercise Physiologist and how you can benefit from one here.
Look for providers in your local area who have experience with adaptive fitness and clinics or accessible gyms with the supportive environment needed to give you the best opportunity to move. This includes:
- If you are a wheelchair user, wide ramps and doorways, level floors and wheelchair friendly gym organisation.
- Adaptive equipment, including assistive grips, swivel out seats, adjustable height handles, bars, and cardio equipment. You should be able to also meet with gym staff and ask them to show you how the equipment can be adapted safely.
- Accessible restrooms with lots of space, and hoists or bars depending on level of assistance required
- Look for reviews or referrals from your support team. Support coordinators, case managers, or health support staff should have recommendations for accessible exercise providers in your area that they trust, which can be helpful.
- Call or meet the team before joining; it is important to feel comfortable and see for yourself if the environment is a right fit for your needs. Accessible exercise providers should be able to show opportunities for a variety of movements to benefit your physical goals and overall wellbeing.
How do I know where to start?
Talk to an exercise professional about assessing your needs first. An initial assessment is highly important to target the functional areas of mobility, strength, functional capacity, and general physical wellbeing, which can be identified so that you can be provided with safe, effective exercises. Assessment results can often help set the base level for foundational goals.
Goals can be set with your exercise team. They should be broken down into achievable steps to give you a plan to make progress and regularly check in to ensure your exercise supports progress towards the end goal.
Movement should be meaningful to you; whether that’s improving your strength to increase your independent skills, increasing confidence in moving your body for certain day to day tasks, working towards fitness to join a sport or complete a trip, or even to ensure regular exercise is in your routine to keep you feeling good and support your mental wellbeing!
How can I manage my expectations as someone with a disability?
Understand that progress may be slower than before your disability. This is easier said than done but finding support from exercise professionals can help maintain perspective of your progress and what it will realistically look like. There is always something that can be improved upon, and if it means something to you, it will make a positive change.
- Celebrate small wins; they add up!
- Accept that setbacks are normal and part of the journey.
- Focus on consistency, not perfection. The more regularly and consistently you can get exercise into your routine, the better! Balanced with rest days and a solid schedule that suits your rhythm of life, improvement will become apparent when you least expect it!
Tips for Staying motivated and consistent as someone looking to get into exercise after a disability:
- Schedule workouts like appointments, pick times that suit your daily routine, and at a frequency that supports progress.
- Find activities you enjoy (adaptive sports, styles of exercise including pilates, high intensity training, strength-based training or hydrotherapy)
- Track progress and reward milestones. Video or photo feedback is always an excellent tool to compare progress across your timeline.
- Find environmental add ons that motivate you. This could be anything from music, silence, 1:1 support, group sessions, outdoor vs indoor environments, podcasts, books, etc.
- Utilise support from your exercise team via telehealth or home visits if it is challenging to get into a clinic space
And of course, finding your community…
Finding peer support groups with other individuals with lived experiences can be incredibly helpful for reconnecting with your new journey. Some examples include:
- Join local adaptive fitness classes or disability sports groups.
- Connect through social media or online forums.
- Attend workshops or events for networking and support.
- Surround yourself with people who understand and encourage your journey.
Throughout the year, Spinal Cord Injuries Australia (SCIA) host a range of in-person events designed to connect people living with a disability with others in the community. Find your nearest meet-up here.
Ready to get started?
NeuroMoves offers tailored Physiotherapy and Exercise Physiology for people with disability or neurological conditions across NSW, VIC, SA, ACT, WA and QLD.
Follow the links below for more information:
