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We understand that physical activity can be a challenge for older Australians with a disability. That’s why we’ve created this practical guide with exercises for seniors with a disability to help get you started safely.
Being active is important for everyone, but for seniors with disability exercise offers greater benefits. Regular movement can reduce secondary complications, improve mobility, balance and function, supports mental and physical health, and helps keep you independent.
Tip: Always consult with a GP or allied health professional before starting a new exercise program.
How Much Exercise Should Seniors do?
For people aged 65+, the Australian Government Department of Health, Disability and Ageing recommends around 30 minutes of moderate intensity physical activity most days of the week.
While there are no formal guidelines around exercises for seniors with a disability, the same principle applies: aim for regular movement where possible. Remember, any activity is better than none, and the type of exercise you choose will depend on your condition and ability.
Best Types of Exercises for Seniors with Disability:
- Functional Movement:
Functional exercises mimic everyday activities and help reduce sedentary time. These movements improve balance, coordination, and joint mobility over time. Examples include:
- Walking laps around the house
- Practicing sit-to-stand from a chair
- Performing calf raises at the kitchen bench while waiting for the kettle
- Flexibility & Mobility Exercises:
Flexibility and mobility exercises for seniors with disability reduces joint pain. These activities are especially helpful for hips, knees, shoulders, and the spine, and can ease arthritis-related discomfort. Options include:
- Gentle stretching at home
- Tai Chi
- Yoga
- Dancing
- Lawn Bowls
- Pilates-style movements
- Strength Training:
Aim for 2–3 strength sessions per week, focusing on major muscle groups. Use slow, controlled movements to reduce injury risk. Strength training can help maintain muscle strength and endurance, and bone mineral density. Examples of strength training include:
- Resistance bands or light dumbbells
- Lifting and carrying groceries
- Stair climbing (if safe and possible)
- Cardio & Aerobic Exercises:
Cardio & aerobic exercises for seniors with disability includes walking, swimming, cycling, or chair-based cardio (arm cycling, seated marching or resistance band punches). Aim for around 150 minutes per week (30 minutes a day), adjusting intensity to your ability. Cardio exercises are great for maintaining hearth health and endurance.
- Balance Exercises:
Balance training is essential for seniors with disability as they help reduce fall risk. Chair exercises are excellent for added support. Examples include:
- Seated reaching
- Dot taps or clock taps on the floor
- Tai Chi
Tips to Stay on Track:
- Monitor Intensity – you should be able to talk but not sing during exercise.
- Rest & Recover – allow recovery time, especially after strength training!
- Stay hydrated and sleep well – both are essential for overall health.
- Adapt to your condition – modify your exercises depending on your disability or neurological condition.
- Track progress and celebrate your wins!
Ready to put this into Practice?
Most of these exercises for seniors with disability can be done at home. However, working with an Exercise Physiologist or Physiotherapist can help refine your technique, reduce injury risk, and provide a more personalised approach.
Learn More: Why You Might Need an Exercise Physiologist: Safe Exercise Guidance After Injury or Disability
NeuroMoves offers tailored support for people with a disability with gyms across NSW, VIC, SA, ACT, WA and QLD.
Follow the links below for more information:
