Exercise tips: 5 ways to stay active with limited mobility

Published August 2025 | 5 min read
Expert contributors: Katie Morris, exercise physiologist and HCF Health Coach; Dr Brad Stenner, Senior Lecturer in the Occupational Therapy Program at University of South Australia
Words by Sabrina Rogers-Anderson

Staying active when your mobility is limited can help you maintain or even improve your physical functioning. Try these five exercise tips.

There are 5.5 million people in Australia with disability. More than half (54%) use mobility aids or equipment because of their condition.                       

“Staying active when you have limited mobility is incredibly important,” says Katie Morris, exercise physiologist and HCF Health Coach. “It can make everyday activities easier and help you stay independent.”

The health benefits of exercise when you have limited mobility

In addition to well-known benefits like improved heart and brain health and reduced risk of chronic disease, staying active can significantly enhance quality of life for people with limited mobility.

“Physical activity can help prevent the muscle wasting that can occur if muscles aren’t used,” says Katie. “This may help you maintain your current level of mobility and function, or improve on it. It may also mean you can continue living independently, get out into the community and be less reliant on others for daily activities.”

Moving your body can also do wonders for your mental wellbeing.

“Regular physical activity can help improve mood, lower anxiety, reduce stress, and improve sleep and energy,” says Katie. “In fact, regular exercise has been found to be as effective as antidepressant medication in the treatment of mild to moderate depression.”

5 exercise tips for people with limited mobility

“The physical activity guidelines for adults living with disability that were published in 2020 [by the World Health Organization] encourage people with mobility issues to be as physically active as possible within the limits of their impairment,” says Dr Brad Stenner, Senior Lecturer in the Occupational Therapy Program at University of South Australia.

“They should focus on maintaining their range of motion, strength and cardiovascular fitness at the highest level they possibly can, to avoid having their impairments negatively impact other areas of their life. That might mean focusing on upper-limb movements if you’re a wheelchair user or using accessible equipment at an indoor or outdoor gym.”

Before starting a new exercise program, consult your GP, an exercise physiologist, a physiotherapist or an occupational therapist. They’ll make sure it’s safe and you’re performing the activities and exercises correctly.

If your doctor or allied health professional has recommended an exercise or gym program to treat a medical condition like arthritis or osteoporosis, you may be able to claim towards the cost with HCF. Ask your doctor, physio or other allied health provider to fill in the exercise and gym benefits form.

Our HCF Knee Osteoarthritis Program can help eligible members^* improve their knee osteoarthritis symptoms and quality of life. The program is delivered online or over the phone from the comfort of your home by HCF health coaches. If you’re interested in participating in the program, complete this 5-minute survey about your knee pain symptoms to see if you’re eligible.

Eligible members^* can also access The GLA:D^® Program for Osteoarthritis through HCF’s GLA:D^® Member Feedback Program with no gap to pay. The GLA:D^® Program for Osteoarthritis has been designed to help knee osteoarthritis symptoms by reducing pain, improving strength and mobility, and helping to avoid or delay the need for knee replacement surgery^{^}. Participants receive exercise and education sessions, and consultations to help you get back to staying healthy and active.

Ready to get moving? Here are five ways to stay active when you have limited mobility.

1. Low-impact exercise

“Seated workouts – whether they’re yoga-based or use resistance bands or weights – can improve your range of motion and strengthen your upper and lower limbs, trunk, neck and shoulders,” says Dr Stenner.

“You can also increase your heart rate within the medical guidelines by using bigger arm movements such as arm cycling, boxing or dancing. If your upper limbs are impaired, you can do exercises with your legs, such as seated marching.”

Water-based workouts can also help people with limited mobility improve their cardio fitness, strength and coordination.

“Some pools have ramp access or a hoist if you’re unable to use the stairs to enter the pool,” says Katie. “You don’t need to be able to swim laps – just walking in the water or doing resistance exercises while holding the side of the pool can be beneficial. Exercising in warm water can also offer pain relief and enable those with joint problems such as arthritis to do more than they can on land, because water takes pressure off the joints.”

2. Resistance training and flexibility

“Resistance and body-weight exercises are very important, and most exercises can be adapted to suit the individual,” says Katie. “Try to do them at least three times a week to get the most benefit.

“You can do exercises such as bicep curls while sitting down, using light weights, resistance bands, food tins or bags of rice,” she explains. “You can also do leg raises sitting down or even lying on a bed. Walking is a good form of weight-bearing exercise, even if you use a walking stick or four-wheeled walker. The less sitting you do, the better it is for your health.”

Feeling unsteady on your feet can become common as we age. If you’re over 65 and would like to assess your fall risk, complete this 5-minute survey to see if you’re eligible for personalised support. We can help you work towards increasing and maintaining your strength, stability and independence, and support you in your healthy ageing. 

3. Incorporate movement into daily life

Dr Stenner encourages people to do day-to-day tasks they enjoy, like gardening, knitting or crafts, even if it’s in a seated position. “This will still work on important physical aspects like range of motion and strength, while also keeping the mind active and engaged, which contributes to overall strength,” he says.

4. Mobility aids and accessible equipment

Many types of adaptive exercise equipment are available. This includes recumbent (reclining) stationary bikes and straps that help you lift weights. You may want to buy your own accessories or find indoor or outdoor gyms that offer accessible equipment.

“There's been a strong community push around making exercise equipment more inclusive,” says Dr Stenner. “You can contact your local council to find out about outdoor gyms near you that have adaptive equipment or ask your health professional about fitness centres that carry it.”

5. Stay motivated

“Try to set small, achievable goals,” advises Katie. “For example, start with a 10-minute walk or resistance-training workout twice a week. Once you’ve mastered this, you can increase your goal.”

To help you stay accountable, schedule your workouts into your week. “Exercising with a friend or family member can help improve motivation,” says Katie. “You may also enjoy listening to some music or a podcast while you work out.”

Group exercise classes are a great way to combine social and physical activity. “Many gyms have fitness classes designed for people with low mobility, such as a chair-exercises workout or low-intensity yoga,” says Katie. “You can also access online exercise programs on the [NSW Government] Active and Healthy website that you can do in the comfort of your own home and be modified to suit your level of ability.”

Exercise safely

Don’t forget to get the green light from a medical professional before starting any new fitness program. Or get an exercise physiologist, physiotherapist or occupational therapist to design a program for you.

“You should always exercise within your limitations and keep in mind that some medications can affect your heart rate, blood pressure and blood-sugar levels,” says Katie. “If you’re very limited in your mobility, you may be safer to work out under the supervision of an exercise physiologist or physiotherapist in a clinic setting.”

Explore these resources to help you find a physio or occupational therapist, or to discover exercise ideas that suit your needs:

• Australian Physiotherapy Association
• Disability Sports Australia
• National Ageing Research Institute – exercises for older people
• Occupational Therapy Australia
• Safe Exercise at Home

Hit your health goals

Staying active plays a key role in your overall wellbeing. Need a little support to stay on track with your health goals? The HCF Healthful app gives you access to a personalised Health Score, evidence-based health programs, real-time health and wellbeing tracking, goal setting and a 24/7 digital coach⁺.