What Australia's movement guidelines say for people with disability
· 2 min read
Australia's movement guidelines look at the whole day: how active we are, how long we sit still, and how well we sleep. Alongside the guidelines for adults, older adults and people with chronic conditions, the Department of Health, Disability and Ageing publishes recommendations written for people with disability. Here is what they say, and some ideas for putting them into practice.
Being active
For adults with disability, the recommendations suggest aiming for:
- Moderate to vigorous activity for 30 minutes or more on most days. That is activity that makes you breathe harder, such as brisk walking or wheeling, swimming, dancing or a game of sport.
- Muscle-strengthening activities on two or more days a week, such as working with resistance bands, light weights or your own body weight.
- Functional activities that target mobility, balance and coordination on three or more days a week. These help with everyday movements like getting up, reaching and turning.
- Several hours of light activity every day. Light activity counts: moving around the house, cooking, or a gentle stretch.
Sitting less
The recommendations also suggest limiting time spent sitting still, and breaking up long periods of sitting as often as possible. A short movement break during an afternoon of television, or a few minutes of moving between tasks, all helps.
Sleep
Sleep is part of the picture too. The recommendations encourage getting enough good-quality sleep, with consistent times for going to bed and getting up.
Making it work in a real week
The guidelines offer three practical tips: start slowly and build up if possible, know that professional help may be needed, and trade sitting time, such as screen time, for movement.
In practice, that might look like:
- Starting where you are. If 30 minutes feels like a lot, begin with five or ten and build up over weeks.
- Getting the right advice. A doctor, physiotherapist or exercise physiologist can help you find activities that suit your body and your goals.
- Mixing it up. A seated strength session one day, a walk or wheel to the shops another, and a dance or a game with friends on the weekend.
- Counting the everyday. Cooking a meal, gardening and getting out into the community all add light activity to your day.
- Planning with your supports. If you have support workers or family who help, share what you would like to do so it can become part of your routine.
These recommendations are a guide, not a test. Any movement is a step in the right direction, and every person's starting point is different.
How Able can help
The Able Wellness app brings these pieces together: seated, standing and supported movement videos, recipes for cooking at home, games, guides for heading out, and calm moments for winding down. You choose what you would like to do today.