Engaging in outdoor activities, particularly in nature, offers a wealth of benefits for physical, mental, and social wellbeing. For people with disability, these activities can be especially rewarding, offering opportunities for exercise, relaxation, social connection and a deeper connection with the natural world. However, accessing and enjoying nature can present unique challenges.
The benefits of being active in nature
Regular participation in physical activity is essential for maintaining good health and wellbeing. For people with disability, engaging in physical activity can help reduce the risk of chronic diseases, improve mobility, and enhance mental well-being (1, 2). Being active in nature can have a particularly profound impact, improving overall quality of life, physical functioning, and independence (3, 4). Natural environments, such as parks, trails, and beaches, provide opportunities for both movement and relaxation, fostering motivation and enjoyment in physical activity (5). Research suggests that engaging with nature can also reduce stress, improve mood, and enhance overall mental health, making outdoor activity a powerful tool for wellbeing (5, 6).
Addressing barriers to nature-based activity
While the advantages of nature-based physical activity are clear, people with disability often encounter barriers to participation. Here are a few key barriers (7-9) and some ideas for addressing them:
- Health conditions: consult with a healthcare professional (e.g., physiotherapist, exercise physiologist) to ensure safe participation.
- Reduced energy levels: plan for shorter, more frequent activities, and incorporate rest breaks.
- Lack of physical assistance: engage family, friends, health professionals, or community volunteers to provide necessary support.
- Negative perceptions from others: raise awareness and educate others about the benefits of inclusive physical activity to foster a more supportive environment.
- Limited transportation: advocate for accessible transportation options and explore community programs that offer transport assistance.
- Inadequate accessibility features: advocate for accessible infrastructure, plan ahead, use adaptive equipment or hire temporary facilities if appropriate.
A case for improved access to nature – Beach accessibility
One significant area where improved access can make a difference is at the beach. Environmental initiatives that make physical activity easier and more inclusive can significantly increase physical activity participation (7, 10). For example, research suggests that people engage in more physical activity when they have access to natural environments such as the beach (11, 12). The beach provides a dynamic setting for both land- and water-based physical activities, motivating people to move and enjoy nature (13). However, many people with disability are currently denied access to these spaces (14). Unpublished data from Job et al’s more recent work found that 52% of people with disability would like to participate in beach-based walking, and 56% would like to enjoy a swim in the ocean. Increasing the accessibility of beach activities through adaptive equipment and inclusive infrastructure may therefore promote higher levels of physical activity and improve overall health and wellbeing.
While improving access to nature primarily needs to be addressed by government, individuals can still make a big difference in creating positive change through advocacy. If you're interested in learning more about beach accessibility, you could complete the U-BEACH micro-credential. Additionally, getting in touch with organisations like Accessible Beaches Australia can provide valuable resources and support for advocating for accessible beach initiatives.
Importantly, there are still many ways people with disability can enjoy nature-based physical activities right now. With some planning and support in connecting with existing accessible locations, facilities, and programs, nature-based physical activity is possible for everyone.
“Importantly, there are still many ways people with disability can enjoy nature-based physical activities right now.”
Practical tips for enjoying physical activity in nature
Here are some tips and real-world examples to help people with disability enjoy and be active in natural environments with confidence:
1. Start small
Begin with short, manageable outings to nearby places such as parks, trails, or beaches. For example, start with a 10-minute walk or wheel, or practice gentle stretching or breathing exercises whilst enjoying the fresh air and natural surroundings. Gradually increase the duration and complexity of your activities as you become more comfortable. Remember, the goal is to have fun, so focus on enjoying the experience rather than pushing too hard.
2. Plan ahead
Accessibility can vary by location, season, and time of day. Adopting a “know before you go” approach – by researching accessible locations, facilities, and current conditions – can help ensure a smooth experience. Websites and apps designed to provide accessibility info can be invaluable for discovering the best spots for activities in nature.
3. Connect with local councils
Many councils have community development teams focused on access and inclusion. Some provide dedicated websites or resources highlighting accessible natural outdoor spaces. Don’t hesitate to ask for recommendations on accessible activities.
4. Use technology
Apps like the 10,000 Steps Program can help track activity, set goals, and provide a sense of accomplishment, supporting sustained engagement in nature-based physical activity. Even if you can’t take steps due to your disability, you can convert any physical activity to steps in the 10,000 steps app or website.
5. Join groups
Social media and community groups can offer valuable insights into accessible locations and activities. Many communities have dedicated groups where members share their experiences, tips, and recommendations on accessible locations, facilities, events, and activities. By joining these groups, you can connect with others who have firsthand knowledge of accessible amenities, discover hidden gems, and get updates on accessibility improvements. Connecting with others who share experiences and tips can also foster motivation and a sense of community.
6. Consider safety
Identify accessibility features such as paths, rest areas, and adaptive equipment availability before visiting. Inform someone of your plans and expected return time, and be aware of natural hazards like uneven terrain, hot surfaces, or changing tides. Always check the weather forecast before heading out. Be sun smart by following the Cancer Council’s SunSmart steps – slip on covering clothing, slop on SPF30 sunscreen that is water-resistant, slap on a wide-brim hat, seek shade, and slide on some sunglasses. Also check out the 10,000 steps article on sun safe practice. Choose supportive, well-fitting shoes to enhance comfort and stability.
7. Pace yourself
Identify resting points such as benches, shaded areas, or mobility aid seats to avoid overexertion. For example, break the exercise into manageable intervals (e.g., 3 x 10-minute walking/wheeling intervals), with a seated rest between each interval. This approach helps maintain stamina, prevent fatigue, and ensure a safe and effective exercise session. (e.g., 3 x 10-minute intervals with a seated rest between).
8. Make it social
Engaging in nature-based activities with others can make the experience even more enjoyable and motivating. Invite friends, family, or join local groups that organise accessible outdoor activities. Look for community events, group hikes, or accessible sports clubs where you can meet new people and share your love for nature. Remember, the goal is to have a good time so you want to do it more often.
Further ideas for getting active in nature
There are many enjoyable outdoor activities that allow people with disability to stay active and connect with nature. Adapted mountain biking offers a thrilling way to explore nature trails, with bikes designed for extra stability. Nature walks or hikes on accessible trails, some with all-terrain wheelchairs, offer a chance to immerse in natural surroundings. A trip to the beach can provide a fun and relaxing way to enjoy the great outdoors through activities like beach walking and wheeling, swimming, flying a kite, fishing, or even building sandcastles. Additionally, joining community outdoor groups for activities like walking or yoga in the park, can encourage socialising and staying active in nature.
The following programs are a great place to start looking for opportunities to stay active while connecting with nature:
Disability Sports Australia
Disability Sports Australia provides a list of adaptive sports programs for people with disability. Adapted nature-based sports include mountain biking, rowing, sailing, canoeing/kayaking, surfing, and paratriathlon.
Disabled Surfers Association of Australia
Disabled Surfers Association of Australia offers surfing programs designed for people with disability, providing the opportunity to experience the joy of surfing in a supportive, accessible environment.
Seahorse Nippers
Seahorse Nippers is a beach-based program providing children with disability the chance to participate in surf lifesaving activities.
Adapted Canoeing and Kayaking
Many organisations across Australia, such as Paddle QLD offer adapted canoeing/kayaking for people with mobility limitations, providing the chance to explore waterways in an accessible and enjoyable way.
Royal Life Saving Australia
Royal Life Saving Australia offers adaptive swimming programs to help people with disability enjoy swimming in natural water settings safely.
Nature Play Queensland
Nature Play promotes outdoor, nature-based play activities for all children of all abilities, encouraging interaction with the natural environment.
Nature Freedom
Nature Freedom provides inclusive outdoor experiences, adaptive equipment rentals, and guided nature tours designed for individuals of all abilities.
Moving forward: Making outdoor activity a habit
By addressing barriers, leveraging resources, and taking small steps toward regular outdoor activity, people with disability can experience the numerous benefits of being active in nature. Whether it’s a short walk in a park, an afternoon at the beach, or an adaptive adventure in the great outdoors, being active in nature is both achievable and rewarding.
Through improved motivation, accessible environments, and supportive communities, we can build sustainable habits that enhance health and wellbeing for years to come.
About the Author
Sasha Job is a lecturer in neurological physiotherapy and PhD candidate at CQUniversity. She holds bachelor’s degrees in Physiotherapy and Exercise Science, and a Graduate Certificate in Health Professional Education. She has extensive clinical experience in disability, neurological, paediatric, cardiorespiratory, and community physiotherapy. Sasha also has tertiary-level teaching experience and received an Australian Awards for University Teaching citation for outstanding contributions to student learning.
Her PhD thesis, “Universal Beach Accessibility Hub (U‐BEACH),” focuses on increasing physical activity and wellbeing for people with disability. Sasha’s innovative healthcare contributions have earned her several awards, including the Best Community Program Disability Service Award 2023 and the Community Champion Shaping Australia Award 2024. She serves on the Board of Directors for Accessible Beaches Australia and advisory group for the Queensland Disability Research Network.
Passionate about health, wellbeing, sustainability, and natural environments, Sasha is a strong advocate for accessibility and inclusion: “Be the change.”
References:
- Warburton DE, Bredin SS. Health benefits of physical activity: a systematic review of current systematic reviews. Current Opinion in Cardiology 2017;32(5):541-56.
- 2. World Health Organisation. WHO guidelines on physical activity and sedentary behaviour. Geneva World Health Organisation 2020.
- 3. Durstine JL, Painter P, Franklin BA, Morgan D, Pitetti KH, Roberts SO. Physical Activity for the Chronically Ill and Disabled. Sports Medicine. 2000;30(3):207-19.
- 4. Stuart M, Benvenuti F, Macko R, Taviani A, Segenni L, Mayer F, et al. Community-Based Adaptive Physical Activity Program for Chronic Stroke: Feasibility, Safety, and Efficacy of the Empoli Model. Neurorehabilitation and Neural Repair. 2009;23(7):726-34.
- 5. Aliyas Z. Physical, mental, and physiological health benefits of green and blue outdoor spaces among elderly people. International Journal of Environmental Health Research. 2019:1-12.
- 6. Volker S, Kistemann T. Reprint of: "I'm always entirely happy when I'm here!" Urban blue enhancing human health and well-being in Cologne and Dusseldorf, Germany. Social Science and Medicine 2013;91:141-52.
- 7. Booth ML, Owen N, Bauman A, Clavisi O, Leslie E. Social–cognitive and perceived environment influences associated with physical activity in older Australians. Preventive medicine. 2000;31(1):15-22.
- 8. Job S, Dixon, T., Tomkins, C., Collins, L., Lineburg, J., O'Reilly, M., Obst, S. Beach access patterns, barriers and facilitators for individuals with mobility limitations Benefits in the Bundaberg Region. U-BEACH2020.
- 9. Darcy S, Maxwell H, Edwards M, Almond B. Disability inclusion in beach precincts: beach for all abilities–a community development approach through a social relational model of disability lens. Sport Management Review. 2022:1-23.
- 10. Sallis JF, Hovell MF, Hofstetter CR, Elder JP, Hackley M, Caspersen CJ, et al. Distance between homes and exercise facilities related to frequency of exercise among San Diego residents. Public health reports. 1990;105(2):179.
- 11. Coombes E, Jones AP, Hillsdon M. The relationship of physical activity and overweight to objectively measured green space accessibility and use. Social science & medicine. 2010;70(6):816-22.
- 12. Thompson Coon J, Boddy K, Stein K, Whear R, Barton J, Depledge MH. Does participating in physical activity in outdoor natural environments have a greater effect on physical and mental wellbeing than physical activity indoors? A systematic review. Environmental science & technology. 2011;45(5):1761-72.
- 13. Finlay J, Franke T, McKay H, Sims-Gould J. Therapeutic landscapes and wellbeing in later life: Impacts of blue and green spaces for older adults. Health and Place. 2015;34:97-106.
- 14. Job S, Heales L, Obst S. Tides of Change—Barriers and Facilitators to Beach Accessibility for Older People and People with Disability: An Australian Community Survey. International Journal of Environmental Research and Public Health. 2023;20(9):5651.
This article is part of the Step into Nature campaign which is proudly supported by the Queensland Government through the ActiveKIT Super Round
