Why Exercise Matters for Everyone ?
Hello Step Up Community!
Welcome to our very first blog post. We’re thrilled to connect with you all in this new space. At Step Up Disability Services, our mission is to help every participant live life with confidence, independence, and joy. A big part of that is helping you understand what Exercise Physiology is and why it plays such a powerful role in the NDIS world.
The first thing most people have in mind while thinking about exercise is to get stronger and improve their physique to look better. However, there are more invisible benefits of the exercises that people aren’t aware of enough.
In 2021, World Health Organisation (WHO) recorded more than 43 million people died from Noncommunicable Diseases (NCDs), also known as chronic diseases. 18 million people die from NCDs before the age of 70. The precursor of the mortality rates comes from cardiovascular diseases (19 million death), cancers (10 million), chronic respiratory diseases (4 million), and diabetes (over 2 million). Physical inactivity increases the risk of dying from an NCD.
According to the Australian Institute of Health and Welfare and Australian Bureau of Statistics, more than half of the Australian population did not meet the recommended Physical Activity (Department of Health and Aged Care, 2021) This further increases the risk of the NCD, leading to the increase of the mortality. Physical inactivity and sedentary behaviour is one of the leading risk factors for NCD and mortality. Not participating in sufficient physical activity has a 20-30 % increased risk of death compared to people who do (World Health Organization , 2024).
Participating in enough physical activity gradually decreases the risk of developing NCD.
American College of Sports Medicine recommends the following exercise guidelines for most adults.
Moderate intensity cardiorespiratory exercise for at least ≥ 150 mins/wk
OR
Vigorous intensity cardiorespiratory exercise for ≥ 75 mins/wk
≥ 2 time of strength training for each major muscle group
Individuals can modify the exercise program according to their habitual physical activity, physical function, health status, exercise responses, and stated goals. You can still get benefits from engaging in exercises that are less than recommended even if you didn’t reach the exercises targets listed above. However, it is highly recommended to meet the stated exercise intensity if possible. (Garber et al., 2011)
Hidden Risks in the NDIS Population
People with disabilities are more likely to have low physical activity levels, which increases the risk of heart disease, obesity, diabetes, reduced mobility and mental health challenges (Rachele et al., 2024). Many also face barriers such as limited access to inclusive services, transport issues, and fewer opportunities to be active (Ginis et al., 2021). Over time, inactivity can lead to deconditioning, reduced independence and a higher falls risk.
Benefits of Exercise for NDIS Participants
Exercise is one of the most effective, low-cost supports for improving health, function and wellbeing. Research shows that regular, tailored exercise can:
Improve strength, mobility and balance (Obrusnikova et al., 2022)
Support cardiovascular and metabolic health (Bull et al., 2020)
Reduce fatigue and improve mood and emotional regulation (Hassett et al., 2024)
Increase independence and participation in daily activities (Greene, 2025)
When exercise is adapted to a person’s abilities and goals, it is safe and highly effective across many disability groups.
Recommended Guidelines
National and international guidelines recommend the following:
Adults with disability
150–300 minutes of moderate-intensity aerobic activity per week
Strength training at least 2 days/week
(Bull et al., 2020; Australian Department of Health, 2021)
Children and adolescents with disability
At least 60 minutes/day of moderate-to-vigorous physical activity
Bone and muscle strengthening activities at least 3 days/week
(WHO, 2020)
Important notes
Programs should always be personalised and adjusted based on medical conditions, fatigue levels, mobility and behaviour needs.
For complex conditions, sessions should be supervised by trained Exercise Physiologists to ensure safety and appropriate progression.
REFERENCE
Australian Government Department of Health. (2021). Physical activity and exercise guidelines for all Australians.
Bull, F. C., et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine.
Department of Health and Aged Care. (2021). About physical activity and exercise. Australian Government Department of Health and Aged Care. https://www.health.gov.au/topics/physical-activity-and-exercise/about-physical-activity-and-exercise
Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I-Min., Nieman, D. C., & Swain, D. P. (2011). Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Medicine & Science in
Ginis, K. A. M., et al. (2021). Participation in physical activity by people living with disabilities: A systematic review. The Lancet.
Greene, T. (2025). Community-based exercise interventions for adults with intellectual disabilities. Healthcare, 13(3), 299.
Hassett, L., et al. (2024). Physical activity and wellbeing outcomes in people with disability: A systematic review. Journal of Rehabilitation Medicine.
Obrusnikova, I., et al. (2022). Effects of aerobic and resistance training in adults with intellectual disability: Systematic review. Disability and Health Journal.
Rachele, J., et al. (2024). Physical activity levels in people with disability: A national review. Australian Journal of Public Health.
Sports & Exercise, 43(7), 1334–1359. https://doi.org/10.1249/mss.0b013e318213fefb
WHO. (2020). Guidelines on physical activity and sedentary behaviour.
World Health Organization. (2024, December 23). Noncommunicable diseases. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/noncommunicable-diseases
World Health Organization . (2024). Physical activity. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/physical-activity
