Physical activity holds significant benefits for individuals with autism spectrum disorder, contributing positively to their overall well-being and development. Engaging in regular physical activities, tailored to their needs and preferences, plays a crucial role in developing motor skills, coordination, and sensory integrations.
By incorporating physical activity into their routine, individuals with autism can experience benefits that support their physical health, emotional well-being, and social integration. Moreover, in this blog we will review the importance of physical activity, the current recommendations, and ideas on how to include movement for those individuals with autism.
Why is physical activity important for those on the autism spectrum?
Disease Prevention
Individuals with autism have a higher incidence of chronic diseases such as diabetes and heart disease. Additionally, some individuals with autism may have co-occurring conditions such as epilepsy, gastrointestinal disorders, or mental health issues, which can also contribute to chronic disease risk. While there are many factors that go into developing these conditions, contributing factors such as medications, sedentary lifestyle, and dietary patterns can increase the risk.
Mental Well-being
Individuals on the spectrum also often have co-existing mental health conditions, sleep disorders, and sensory disorders as well. We know that being fit helps improve health in numerous ways including reduced cholesterol, improved blood sugars, strengthened heart, and lungs (to name a few). But did you know that physical activity may also mitigate symptoms of some of these mental health conditions and improve the quality of life too?
What are some benefits of physical activity for those on the spectrum?
There are numerous benefits to physical activity for people with autism.
- Regulation of sleep patterns. Incorporating daily physical activity can promote relaxation and reduce insomnia.
- Boost in motor skills.
- Enhanced social and communication skills.
- Improvement in mood and behaviors. Physical activity provides a positive outlet for energy for people with autism.
- Reduction of stress.
- Improved focus and attention. Exercise can help reduce hyperactivity and increase the ability to concentrate on tasks.
- Provide chronic disease prevention by improving blood sugars, improving cholesterol levels, and maintaining a healthy weight.
What are the current recommendations for physical activity?
Current Recommendations
Health professionals recommend 60 minutes per day for children and 30 minutes per day of physical activity for adult individuals with autism. Setting aside this amount of time may seem challenging, but the beauty of it is that it doesn’t have to be all at once. Activity can be done in 5-10 minute increments. In fact, frequent bouts of activity throughout the day (adding up to an hour or 30 minutes) may provide benefits for focus, behavior management, and even appetite.
Things to Keep in Mind
When teaching your individual a new skill or activity, it’s important to include visual supports. These supports could be something such as a video beforehand demonstrating the activity, modeling the skill yourself, or even PEC (picture exchange cards).
Physical activity is such an important factor in health and wellness! It really does help improve so much from keeping our bones and muscles strong to keep our mind healthy. Don’t be discouraged if at first, it is difficult to motivate your loved one. The key is consistency and finding something they enjoy. In time they will look forward to it, and may even be the one dragging you to the door!
Where to get started with physical activity for those on the spectrum?
The physical activity doesn’t need to be super intense. It just needs to get the individual moving at a moderate pace. Of course, you have to start somewhere, so think in baby steps. Keep the level of skill in mind for the individual and adapt to where they are at.
Gradually increase the intensity, time, or level of skill to help them advance. For example, you may want to start with gentle walking for 10-15 minutes, then gradually add time or increase the pace to more brisk walking.
Fun Physical Activity Ideas
- Rolling skating or rollerblading around the neighborhood, at the park, or at the local rink. Remember your helmets!
- Hiking or walking at local preserves, parks, trails, the mall, or a fun environment such as the zoo.
- Swimming or water aerobics classes.
- Playground games like hopscotch, jumping rope, tetherball, or catch.
- Engaging in their favorite sport like basketball, tennis, or soccer.
- Gardening while including watering, raking, and planting fresh fruits and vegetables. A bonus of this is that it can help with food acceptance for picky eaters.
- Bike around the neighborhood. If coordination is a concern, then consider a tandem bike!
For more organized sporting, check out your local recreation centers to see if they have adaptive programs. While inclusion is important, these programs are a great option. They are more likely to take the time to help your athlete play at their level and provide a more accepting environment. This may help them feel more comfortable, and foster opportunities for socialization, communication, and friendship.
Seek Support
Another option to improve basic skills is to work with an occupational and/or physical therapist. The typical goal when working with these professionals is to improve everyday skills to allow individuals with autism to be more independent and participate in more activities. While the main goal is skill improvement, individuals will be engaging in consistent movement while participating.
Physical activity for all individuals, especially those on the autism spectrum, is one important factor of wellness that goes into a balanced lifestyle. The other factors are sleep, stress, and nutrition. Consider meeting with a registered dietitian to improve all aspects of wellness and reduce the risk of chronic disease through nutrition.
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