AUSactive's Million Moves

As part of ASAPD’s support of AUSactive‘s Million Moves campaign, this page celebrates a simple idea: every move counts. Million Moves encourages people to build more movement into their day, and for people with disability, that can look different for everyone – whether it’s stretching at home, moving with a support person or guide dog, trying a new activity, or taking the first step into sport and recreation.

Movement does not have to be big to matter. Small, regular actions can help build confidence, routine, enjoyment, and connection, and there are many ways to move that can be adapted to suit different bodies, abilities, environments, and energy levels.

1. Stretch while seated – Try neck rolls, shoulder rolls, arm reaches, or upper-body stretches while sitting in a chair or wheelchair.
2. Try mat Pilates – Mat Pilates exercises can be adapted for various abilities and done seated, lying down, or standing, focusing on controlled movements and core strength.
3. Wheel or walk outdoors – Head to the letterbox, around the block, or anywhere outside that suits you.
4. Dance to one song – Put on a favourite song and move in whatever way feels comfortable, seated or standing.
5. Try ball skills – Roll, catch, toss, tap, or bounce a ball on your own or with someone else.
6. Turn daily tasks into movement – Folding washing, watering plants, tidying up, or sweeping can all be ways to keep your body moving.
7. Work on flexibility or strength – Try yoga, resistance exercises, stretching routines, or bodyweight movements that suit you.
8. Move in water – Pool walking, swimming, stretching, or water-based activity can be an enjoyable option for many people.
9. Take a movement break with a friend – Move indoors or outside with someone else, whether that means a walk, a wheel, a stretch, or a game.
10. Try a sport or active recreation activity – Explore sports such as boccia, goalball, athletics, skiing, riding, or another activity through an ASAPD member organisation.

Moving at home, in the community, or with friends and family is a great place to start. If you are interested in trying sport or active recreation, ASAPD member organisations offer a range of inclusive opportunities for people with disability.

Check out our member organisations HERE.