Wellness looks different for everyone. What works for one person may not work for someone else. For people with disabilities, factors such as transportation, cost, accessibility, fatigue, sensory needs, communication, and the availability of inclusive programs can affect participation in wellness activities.
Many wellness activities can be adapted to meet individual needs. This might include gardening in a raised bed, using assistive technology to read, exercising from a wheelchair, or participating in adapted sports.
Everyone should have the opportunity to choose activities they enjoy and that fit their interests, needs, and goals. Disability does not prevent wellness. Instead, barriers such as inaccessible environments, limited transportation, or a lack of inclusive programs can make participation more challenging. When barriers are reduced, people with disabilities can participate in meaningful wellness activities that support their health and well-being.
Spending Time Outdoors
Spending time outdoors is one of the simplest and most affordable ways to support your wellness. Whether it is simply enjoying fresh air, visiting a local park, gardening, exploring an accessible trail, or participating in adapted sports, spending time in nature can benefit both physical and mental health. Going for a walk in my neighborhood is something I enjoy doing. I don’t have to drive anywhere, and I notice a change in my mood. [1]
Wellness Benefits:
- Reduces stress
- Improves mood
- Encourages movement
- Promotes overall health
NCHPAD Resources
Bringing Nature to You and the Benefits of Being Outdoors
Health Benefits of Being Outdoors for People with Disabilities
Gardening
Gardening is one of my favorite hobbies. I enjoy feeling connected to nature and the sense of accomplishment that comes from sharing what I have grown with friends and family. You do not need a large yard to get started. Many herbs, flowers, and vegetables can be grown in containers, raised beds, pots on balconies, or even on windowsills. [2] [3]
Wellness Benefits
- Encourages light physical activity
- Reduces stress
- Connects you with nature
NCHPAD Resources:
Patty Ericson Taylor Adaptive Gardening
Accessible Gardening from Home
Adaptive Gardening Q&A with Patty Ericson-Taylor
Year-Round Gardening for Full-Body Wellness
Journaling and Creative Writing
Journaling and creative writing are simple, low-cost hobbies that provide an opportunity to capture memories, explore ideas, and express yourself. Some people enjoy keeping a gratitude journal, while others prefer writing poems, short stories, letters, daily reflections, or even creating a family history. There is no right or wrong way to journal. The goal is to find a format that feels enjoyable and meaningful to you.[4]
Wellness Benefits
- Supports emotional wellness
- Reduces stress and anxiety
- Encourages self-reflection
Reading
Reading or listening to audiobooks is an enjoyable way to explore new ideas, discover different perspectives, and enjoy a favorite story. Whether you prefer fiction, history, self-improvement, or biographies, books can provide hours of affordable entertainment. If reading print is difficult, audiobooks and accessible reading formats offer another enjoyable way to experience books. [5]
Wellness Benefits
- Improve mental health
- Enhances cognitive function
- Supports emotional health
Stretching, Chair Yoga, or Gentle Movement
Physical activity looks different for everyone. Stretching, chair yoga, and other gentle movement activities can be adapted to many ability levels and can be done at home with little or no equipment. These activities offer a simple way to add movement to your day and can easily fit into a busy schedule. Whether you have five minutes or thirty, gentle movement can be a comfortable and accessible way to support your overall wellness. [6]
Wellness Benefits
- Improve flexibility
- Improve muscle strength
- Improve motor coordination
NCHPAD Resources:
Yoga for Adults and Children With Disabilities
Arts and Crafts
Creative hobbies can be fun, relaxing, and a great way to express yourself. Activities such as coloring, painting, knitting, photography, and crafting allow people to explore their creativity while learning new skills. Creative hobbies can also provide a sense of accomplishment and offer a healthy way to unwind after a busy day. Other ideas include scrapbooking, card making, crocheting, pottery, jewelry making, adult coloring books, or creating digital art. [7]
Wellness Benefits
- Encourages creativity
- Reduces negative thought patterns
- Stimulates neural pathways in the brain
NCHPAD Resources:
Arts & Leisure Activities and Why They Are Important for Your Health
Birdwatching and Nature Observation
Birdwatching can be enjoyed almost anywhere, including on a porch, in a backyard, at a local park, or even from a window. Watching birds and other wildlife can be an inexpensive way to connect with nature and learn more about the plants and animals in your community. [8] [9]
Wellness Benefits
- Encourages mindfulness
- Reduces stress
- Promotes relaxation
- Enhances focus and memory
Meditation and Mindfulness
Meditation and mindfulness are simple practices that can easily fit into most daily routines. Mindfulness involves focusing on the present moment through deep breathing, guided meditation, prayer, or quiet reflection. These activities can be practiced at home, outdoors, or wherever you feel most comfortable, and they can be adapted to meet a variety of abilities and preferences. [10]
Wellness Benefits
- Lowers stress
- Improves concentration
- Supports emotional wellness
- Encourages self-awareness
NCHPAD Resources:
Volunteering
Volunteering is a rewarding way to support your community and share your skills with others. Opportunities are available both in person and online, making it possible for people of all abilities and interests to get involved. Whether you volunteer at a local food bank, an animal shelter, or a community organization, there are many ways to make a difference.[11]
Wellness Benefits
- Builds social connections
- Creates a sense of purpose
- Reduces stress
- Strengthens communities
Learning A New Skill
Learning a new skill or exploring a new interest can add variety and excitement to your daily routine. Whether it is learning a language, trying photography, taking a cooking class, or exploring new technology, there are many affordable ways to continue learning. Free online courses, podcasts, library programs, and community workshops make it easy to get started.[12]
Wellness Benefits
- Improves cognitive function
- Improves self-esteem and confidence
- Improves emotional regulation
Your Wellness Challenge
Choose one wellness hobby from this article and try it for just 15 minutes this week. Whether you spend time outdoors, listen to an audiobook, practice chair yoga, or volunteer in your community, small, consistent actions can lead to lasting wellness benefits.
References
- Derakhshan, Pegah, William C. Miller, Andrea Bundon, Delphine Labbé, Tanelle Bolt, and W. Ben Mortenson. “Adaptive Outdoor Physical Activities for Adults With Mobility Disability: A Scoping Review.” Frontiers in Rehabilitation Sciences 4 (January 8, 2024). https://doi.org/10.3389/fresc.2023.1331971.
- Soga, M., Gaston, K. J., & Yamaura, Y. (2016). Gardening is beneficial for health: A meta-analysis. Preventive medicine reports, 5, 92–99. https://doi.org/10.1016/j.pmedr.2016.11.007
- Wimmer, L. (2022, July 12). Dig into the benefits of gardening. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/dig-into-the-benefits-of-gardening
- Creative writing as therapy: Unlocking emotional health through storytelling. Creative writing as therapy: unlocking emotional health through storytelling | Penn LPS Online. (2025, July 21). https://lpsonline.sas.upenn.edu/features/creative-writing-therapy-unlocking-emotional-health-through-storytelling
- Lintzeris, Z. (2022, September 6). International Arts + Mind Lab. International Arts + Mind Lab: The Center for Applied Neuroaesthetics. https://www.artsandmindlab.org/mental-health-benefits-reading/
- Yoga for adults and children with disabilities. National Center on Health, Physical Activity and Disability (NCHPAD). (2024, March 26). https://www.nchpad.org/resources/yoga-for-individuals-with-disabilities/
- Arts & Leisure Activities and why they are important for your health. National Center on Health, Physical Activity and Disability (NCHPAD). (2024a, December 10). https://www.nchpad.org/resources/my-scorecard-arts-leisure/
- The Mental Health Benefits of Birding. Birdability. (2022). https://www.birdability.org/mentalhealthbenefits
- Zhang, G., Poulsen, D. V., Lygum, V. L., Corazon, S. S., Gramkow, M. C., & Stigsdotter, U. K. (2017). Health-Promoting Nature Access for People with Mobility Impairments: A Systematic Review. International journal of environmental research and public health, 14(7), 703. https://doi.org/10.3390/ijerph14070703
- The power of mindfulness and meditation in Mental Health. Pennsylvania Psychiatric Institute. (n.d.). https://ppimhs.org/newspost/the-power-of-mindfulness-and-meditation-in-mental-health/
- Thoreson, A. (2025, August 4). 3 health benefits of volunteering. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/3-health-benefits-of-volunteering
- Fullam, L. (2024, July 10). Health benefits of Learning New Skills. Alex Rowan Foundation. https://www.alexrowanfoundation.org/news/skills/