You likely found this article because you’re the parent, caregiver, or teacher of a child with autism. (If you’re interested in becoming a fitness professional who focuses primarily on working with clients with autism, go here instead.) Before reading further, remember that you should always stay calm and keep your tone of voice relaxed, peppering in encouragement to keep your child motivated. You can also demonstrate the exercises, which we’ll go over in detail, to help your child understand the instructions you’re providing. We’ve listed the best exercises for autism — but first, learn the benefits of autism exercises and tips for safe exercises for autism. As a result, you’ll also learn how to be an even better parent to your child with autism.
Benefits of Autism Exercises
At Strong Education and our sister company Special Strong, we suggest working out for 30-minute intervals at least twice a week. Exercise is good for everyone, but it can be especially beneficial for children with autism. Here are the benefits of autism exercises:
- Reduces hyperactivity: A characteristic of autism is repetitive, hyperactive behaviors like rocking, hand-flapping, and fidgeting. Exercise can release some of the pent-up energy in children with autism, reducing hyperactivity in the process.
- Dulls sensory sensitivity: Exercise is a physical activity, which can help children with autism get better acquainted with their senses, dulling sensory sensitivity.
- Decreases aggressive behavior: Those with autism will sometimes have aggressive outbursts due to frustration at not being understood or being unable to interpret their surroundings. Exercise releases tension, so frustration won’t lead to an emotional meltdown in the hours to come.
- Improves self-awareness: Exercise places people firmly in their bodies. It’s very grounding. This bodily presence also promotes self-awareness. The more self-aware your child with autism is, the less likely they’ll be to act out in ways that are socially unacceptable.
- Promotes weight loss: It’s a sad fact that those with autism oftentimes end up living sedentary lifestyles: videogames, board games, and animated shows. Exercise can keep weight gain at bay or help lose weight that’s already been acquired.
Tips for Safe Exercises for Autism
Before you start a workout regimen with your child, it’s always best to consult with your doctor.
Be gentle and understanding of your kiddo: If they seem out of breath or in real pain, stop the exercise right away. The exercises below, if performed correctly, should not bring about injury. However, individuals with special needs often have trouble understanding proper form (initially), and poor form can certainly lead to injury.
What’s more: If your child is overexerting themselves, they may also get muscle cramps or feel dizzy. Ensure that they’re taking frequent breaks between exercises and that they’re drinking enough water to avoid dehydration.
Set realistic goals and expectations with your child. Watch and see how many reps they can do before assigning a certain number. This can give you an idea of their starting point, and keep you both from getting discouraged.
Best Exercises for Autism
1. Bird Dogs
Because bird dogs are an exercise that involves crossing the body, the right side to the left, they help orient your child inside their body. Not only does this help with spatial and bodily awareness, but it also helps brain neurons fire and rewire, helping improve the health of your child’s brain as well as their body.
To perform this exercise, simply get on all fours on the floor, like a dog (as opposed to “like a bear,” detailed in the exercise below). Palms and knees will be flat on the floor. From this starting position, have your child raise one arm and then raise the opposite leg.
Balancing in this position alone can serve as a sufficient workout. If you notice your child struggling to maintain their balance, consider pausing at this stage until they feel more at ease. Once they are comfortable, encourage them to progress. They can begin by bringing their raised elbow towards their raised knee. The meeting point for the two joints should be a few inches above the ground. Ideally, this would occur directly beneath their navel.
2. Bear crawls
Similar to bird dogs, bear crawls can improve bodily orientation and awareness. With this exercise, spatial coordination and fine motor skills will also see improvement.
The starting point of this exercise is essentially “downward-facing dog,” a standard yoga pose: In this position, both hands and feet are on the floor, with knees slightly bent and the torso bent at the waist. From here, you just start walking like a bear. It’s exactly what it sounds like — walking on your hands and feet, without touching your knees to the ground.
Again, you’ll want to first see how far your child can walk in this awkward position. Once you’ve assessed their ability, you can give them a short distance to “bear crawl.”
3. Medicine ball slams
Like the above exercises, core-strength exercises help you to stay grounded and present in your body. However, core exercises are also great for reducing aggressive and hyperactive behaviors. Our founder, Daniel Stein, was diagnosed with ADD and put into special education classes. He often felt frustrated, anxious, and fidgety. Working out, especially core exercises, helped him so much that he was able to stop taking his medication.
What does all this have to do with the medicine ball slam? Well, believe it or not, raising a weighted medicine ball above your head and then slamming it down to the ground is a great core workout. What’s more: It provides in-the-moment relief from pent-up energy and frustrations.
Start your child with a light-weight medicine ball and test their range of motion before asking them to throw it down. Once they’re comfortable with moving the ball over their head, then you can introduce the slam.
Benefits of Exercises for Individuals with Autism
Physical exercise is instrumental in supporting the overall wellbeing of individuals with autism, offering a myriad of benefits that extend beyond physical health. These benefits encapsulate various aspects of life, improving both mental and emotional wellness. Here are some key benefits of regular exercise for individuals with autism:
1. Enhanced Motor Skills
Exercise helps in developing coordination and motor skills. Activities like running, swimming, or even ball games enhance gross motor skills, whereas tasks such as writing or cutting with scissors improve fine motor skills. For children and adults on the autism spectrum, these exercises can significantly help in mastering basic movements and improving balance and posture.
2. Improved Focus and Attention
Regular physical activity has been shown to increase concentration and attention span in individuals with autism. Exercise can lead to the release of chemicals in the brain, such as dopamine and serotonin, which play a crucial part in attention and cognitive processing. This can lead to better performance in academic and everyday tasks by helping to reduce symptoms of ADHD, which is often comorbid with autism.
3. Reduction in Stereotypic Behaviors
Regular physical activity can help reduce repetitive and stereotypical behaviors, which are significant symptoms of autism. Activities requiring a variety of movements and concentration can be particularly beneficial. They assist in directing the individual’s energy towards productive tasks. This redirection can diminish the compulsion to engage in repetitive behaviors. Overall, exercise serves as a constructive outlet for those on the autism spectrum.
4. Improved Social Skills
Exercise often involves a social component, whether it’s participating in team sports, attending a group fitness class, or simply walking with a friend or family member. These interactions provide individuals with autism the opportunity to develop and practice social skills in a structured environment. Following rules, taking turns, and communicating with teammates or exercise partners can enhance their ability to navigate social situations more effectively.
5. Stress Reduction and Improved Emotional Well-being
Physical activity is a well-known stress reliever for people of all ages and abilities, including those on the autism spectrum. Engaging in exercise can help reduce anxiety, depression, and stress, promoting a sense of calm and well-being. The endorphins released during physical activity act as natural mood lifters, potentially reducing the need for medications to manage mood disorders.
6. Better Sleep Patterns
Regular exercise can help regulate sleep patterns, which is particularly beneficial for individuals with autism, many of whom struggle with sleep disorders. Physical activity increases the body’s temperature, and the post-exercise drop in temperature can promote feeling sleepy. Furthermore, by expending energy through exercise, individuals may find it easier to fall asleep and enjoy more restful sleep.
7. Health and Physical Fitness
Autism itself does not predispose individuals to physical health issues, but the sedentary lifestyle commonly associated with it can. Regular physical activity helps in maintaining a healthy weight, improving cardiovascular health, and reducing the risk of diabetes, obesity, and other related conditions. Exercise can also contribute to stronger muscles and bones, ensuring a healthier body composition.
How to Be a Better Parent to Your Child with Autism
When you learn how to help your child with autism become a healthier version of themselves, you’re being a better parent to them. Health isn’t just about learning the best exercises for autism or tips for safe autism exercises. It’s also about nutrition and mental health too. During this process, it’s important to stay patient — which is easy to do if you understand what’s going on inside your child. You can get the inside scoop on autism and fitness by taking our Special Needs Fitness Instructor Certification. It’s not just for personal trainers; it’s also for parents who want to do better for their children with autism.
Strong Education teaches personal trainers and service providers on how to adapt fitness and nutrition for children, adolescents, and adults with autism, Down Syndrome, and other disabilities through our online adaptive special needs certification course.
Frequently Asked Questions
What Are the Best Exercises for Autism?
Finding the best exercises for autism can be challenging. Each individual on the autism spectrum is unique. Not all exercises will work for everyone. However, certain activities have shown great benefits in assisting individuals with autism. These autism workout routines often focus on enhancing motor skills, social interaction, and overall well-being. Options like yoga, swimming, and dance can be highly beneficial. They can accommodate various sensory and physical needs. Integrating these activities into a daily routine results in an effective workout for autism.
Why Are Autism Workouts Important for Mental Well-being?
Autism workouts play a crucial role in enhancing mental well-being. Regular physical activity can improve mood and reduce anxiety. These exercises help individuals with autism in processing external stimuli better. Engaging in physical activities enhances concentration and focus. Workouts designed specifically for autism offer controlled, stress-free environments. Participants often find such surroundings comforting. These spaces provide low sensory overload. Consistent exercise helps in self-regulation and emotional balance. In turn, this leads to a higher quality of life. Thus, using a tailored workout for autism contributes significantly to mental health improvement.
How Can Parents Create a Safe Workout Environment for Autism?
Creating a safe workout environment for autism involves careful planning. Prioritizing sensory-friendly surroundings is key. Ensure that the workout area is quiet and clutter-free. Dull colors and minimal visual distractions are preferable. Workouts should start with low-impact activities to avoid overwhelming stimuli. Introducing exercise gradually can increase comfort levels. Equipment must be safe and accessible. Incorporating familiar objects or routines increases the sense of security. Consistent structure during exercise sessions aids predictability. Such environments foster confidence and motivation in individuals, making the autism workout a positive experience.
What Role Does Structure Play in Autism Exercise Programs?
Structure is crucial in developing effective autism exercise programs. Having a clear, predictable routine aids in reducing anxiety. Schedules should incorporate designated times for each activity. Visual schedules or timers can be particularly useful. Individuals with autism often respond well to such cues. The consistency encourages trust and engagement. Understanding specific needs helps customize routines accordingly. Incorporating a reward system can increase motivation. Recognizing achievements fosters a positive association with exercise. Tailoring structure to individual preferences enhances the overall workout for autism.
How Can Social Interaction Be Integrated Into Autism Workouts?
Integrating social interaction into autism workouts can be both beneficial and enjoyable. Group activities promote social skills development. Exercise options like team sports or cooperative games can be particularly effective. Participants learn to communicate and cooperate in friendly environments. Structured group sessions provide opportunities to meet peers with similar interests. Social interaction enhances empathy and understanding within group settings. Careful planning of activities ensures inclusivity and participation. Balancing individual and group goals results in a rewarding autism workout experience.
In conclusion, selecting the right exercises for individuals with autism needs careful consideration. Safe and structured environments enhance the effectiveness of autism workouts. Emphasizing mental well-being, social interactions, and building routines offer numerous benefits. Each of these components plays a vital role in enhancing quality of life. Incorporating these aspects into a workout for autism creates a supportive and beneficial experience.
