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Staying active isn’t just about physical fitness—it’s a key ingredient for a happy, fulfilling life. Movement and mental well-being are deeply connected, and for NDIS participants, prioritising both can lead to greater independence, confidence, and joy. However, every individual’s journey is unique, and finding accessible and inclusive ways to stay active is essential. This blog provides motivational tips and practical strategies to help NDIS participants embrace an active lifestyle while nurturing their mental health. With the right support, resources, and mindset, staying active and happy becomes an achievable and enjoyable journey for everyone, regardless of ability level.
The Mind-Body Connection
Physical activity does more than strengthen muscles—it strengthens the mind. Engaging in movement can significantly reduce stress, anxiety, and depression while boosting mood and cognitive function. Endorphins, often called “feel-good” hormones, are released during exercise, leading to increased positivity and self-esteem. Additionally, maintaining mental well-being through mindfulness, social connection, and self-care directly impacts physical health. It is essential to recognise that physical activity can look different for everyone—whether it’s structured exercise, adaptive sports, or gentle stretching. By integrating movement and mental wellness strategies, NDIS participants can experience improved energy levels, resilience, and overall life satisfaction while honoring their unique needs and abilities.
Practical Tips for Staying Active
Start Small & Set Realistic Goals
Taking the first step is often the hardest, but small, consistent actions lead to big changes. Setting realistic goals helps maintain motivation and avoid frustration. Here are some key strategies for setting achievable goals:
- Break Goals into Small Steps: Instead of aiming for a big milestone, start with manageable actions. For instance, if improving mobility is the goal, begin with five minutes of stretching per day and gradually increase the duration.
- Make Goals Measurable: Tracking progress is easier with specific targets. Instead of saying, “I want to be more active,” try “I will do 10 minutes of chair exercises three times a week.”
- Adapt Goals to Your Abilities: Every individual has different needs, so goals should be personalised. Wheelchair users might focus on upper-body exercises, while others may work on balance or flexibility.
- Celebrate Progress: Recognising small victories keeps motivation high. Whether it’s standing for a few seconds longer, walking a little further, or feeling more energised, every achievement matters.
- Be Flexible: Life happens, and adjustments are okay. If a particular goal feels too difficult, modify it to fit your current circumstances without feeling discouraged.
By setting realistic, personalised goals, individuals can build confidence, maintain consistency, and enjoy the journey toward improved well-being.
Find Activities You Enjoy
Exercise should be enjoyable, not a chore. Whether it’s dancing, gardening, swimming, or adaptive sports, finding a preferred activity increases motivation and consistency. Adaptive options such as wheelchair sports, hydrotherapy, and seated yoga provide inclusive opportunities for all ability levels. Experiment with different options and focus on activities that bring joy and a sense of accomplishment.
Incorporate Activity into Daily Routine
Movement doesn’t have to be structured—simple changes can make a big difference. Consider taking movement breaks, engaging in stretching while watching TV, or finding creative ways to incorporate movement into everyday tasks. Individuals with mobility limitations can explore chair-based exercises or use resistance bands to stay active in a way that suits their abilities.
Utilise Assistive Technology & Support
The NDIS provides access to assistive technology and adaptive equipment that makes physical activity more accessible. From modified exercise machines to mobility aids, participants can find the right support to stay active. Consulting an NDIS provider or allied health professional can help identify suitable resources and programs tailored to personal needs.
Connect with Others
Exercising with a friend, carer, or support worker can add fun and accountability. Disability-friendly sports clubs, social groups, and community-based programs offer a sense of belonging while making physical activity more enjoyable. Virtual exercise groups and online communities can also provide accessible options for connection and encouragement.
Track Your Progress
Celebrating small victories is a powerful motivator. Whether using a fitness app, journal, or simple checklist, tracking progress helps maintain momentum and provides a sense of accomplishment. To support this, consider using checklists such as:
- Daily Movement Log: Track any physical activity, from stretching to adaptive exercises.
- Mental Well-being Checklist: Include mindfulness practices, positive affirmations, and relaxation techniques.
- Achievement Tracker: Note small wins, such as trying a new activity or reaching a personal goal.
- Social Connection List: Keep track of meaningful interactions and support networks.
Acknowledging each milestone, no matter how small, fosters confidence and a positive outlook on the journey to well-being.
Nurturing Mental Well-being
Mindfulness & Relaxation Techniques
Practicing mindfulness, deep breathing, or meditation can significantly reduce stress and improve emotional well-being. Apps like Smiling Mind and Headspace offer guided sessions tailored to different needs. Sensory-friendly relaxation techniques and grounding exercises can also be beneficial for individuals with sensory processing differences.
Positive Self-Talk & Affirmations
Replacing self-doubt with positive affirmations can enhance confidence and resilience. Simple statements like “I am strong and capable” or “I am making progress in my own way” can make a significant impact over time. Encouraging self-compassion and recognising individual strengths is essential for fostering a healthy mindset.
Engage in Hobbies & Interests
Hobbies bring joy and purpose. Whether it’s painting, music, reading, or crafting, engaging in enjoyable activities provides relaxation and mental stimulation. Exploring creative outlets can be an excellent way to promote self-expression and emotional well-being.
Connect with Loved Ones
Social connections are vital for mental health. Spending time with family, friends, or support groups fosters emotional well-being and reduces feelings of isolation. Virtual meetups, accessible community gatherings, and disability-friendly events provide inclusive options for building relationships.
Seek Professional Support
There’s no shame in seeking help when needed. NDIS participants can access mental health professionals, therapists, and counselors through their plans. Services like Beyond Blue, Lifeline, and disability-inclusive mental health programs offer valuable support. Recognising when extra support is needed and reaching out for assistance is a sign of strength and self-care.
Celebrate Small Victories
Acknowledging personal progress, no matter how small, builds confidence and motivation. Every step forward is worth celebrating, and success looks different for everyone. Creating a reward system, sharing achievements with loved ones, or setting personal milestones can help maintain motivation.
Kuremara and Your Well-being
Kuremara supports participants in achieving their physical and mental health goals. Funding can be used for therapeutic services, assistive technology, and well-being programs. For example, participants can allocate funds for physiotherapy, adaptive exercise programs, or counseling sessions. Support workers, allied health professionals, and disability-friendly exercise programs can also be included in NDIS plans to promote holistic well-being. Discussing well-being goals with our NDIS planner ensures that support is tailored to individual needs.
Conclusion
Prioritising physical activity and mental well-being leads to a healthier, happier life. By taking small, manageable steps and utilising available resources, NDIS participants can achieve greater independence and fulfillment. Staying active doesn’t mean pushing beyond limits—it means finding joy in movement and self-care while respecting personal needs and abilities. Every individual’s journey is unique, and embracing well-being in an inclusive, supportive manner makes the process enjoyable and empowering. Take charge of your well-being today and embrace the journey to a happier, healthier you.
