Exercises for Autism

First and foremost, I am not a Doctor or Behavioral Specialist. I just happen to raise two boys who are both on the Autism spectrum, and I work in fitness. I've taken what I know from my experience raising children with Autism and what I know about fitness and combined them to come up with these few exercises that should be beneficial to not just children who are on the spectrum, but people of all ages.

According to Autism Speaks, research has demonstrated that increased exercise can significantly decrease the frequency of negative, self-stimulating behaviors that are common among individuals with autism, while not decreasing other positive behaviors. Behaviors such as body rocking, spinning, head-nodding, hand flapping, object-tapping, and light gazing, that have been shown to interfere with positive social behavior and learning can thus be controlled by the use of exercise.

You may be saying, 'There's no way I will be able to motivate my child who is on the Autism spectrum to do these exercises.' I'm not saying this will be easy, but what is there about dealing with Autism that is?
Set aside a few minutes a day and try in short increments. I think in many cases, these movements will help stimulate something in them that will motivate them to keep going. Do the movements with them, show them, and in some cases if needed, set up some sort of reward system for completing the exercise. Employ the sticker system. Make them a little exercise chart, and when they complete a couple of sets, give them a sticker.

This is not an exact science, but I recommend you give these a try. If you have any questions, please don't hesitate to contact me.

These exercises I have laid out can be tried by children as young as 3 and up to adults of all ages. Be practical of course in regards to a child's age when performing these movements or drills.


*Try some simple runs or jogs.
We all know that kids and with ASD (Autism Spectrum Disorder) love to run and move around. If you look at it as exercise that will eventually calm their minds, it will help you as a parent or guardian go a little less crazy ;-). Take them in the backyard, a park, or even make some room in your home, set up some intervals and run back and forth with them. Try to make them realize that the intervals are the markers are where they stop and turn around. This will help with structure.

Eventually, maybe try to set up the intervals in different markers, have them zig zag, run triangle drills, etc. This is great for agility, and creates a positive outlet for all that energy.

*Planks
Teach your child to have a strong core. The core is the foundation of a strong body, and holding a plank is one of the best exercises for it.
This one can be tricky to stay on top of because it's not movement, it's stillness. However, the still movement and concentration it takes is good for individuals with ASD.
Find some room on the floor, and put your forearms down, then support your body on just your forearms and feet. Keep your body straight, and try not to bend upwards into a "tepee" shape.
This may sound like a tough exercise for them, but once grasped, it can be quite relaxing to their mind. You can teach them to try to hold it for a specified amount of time. Depending on what part of the spectrum your child is on, this may become a way to use that part of their brain that needs the structure.
Try this just for a few seconds. Then try to beat your time on a second try.
I don't recommend very long planks for very young children in general.

*Marine Crawls
Crawl on your stomach with your chest close to the ground. Move your arm forward, then move your opposite leg with that arm, bringing your knee almost to your chest. Try for a smooth and coordinated crawl.

Try a few laps on the floor, up and back a few times.

*Sit and Stands
This is very simple. Find a stable chair, sit down, then stand up. Repeat this as many times as they will do it. Try to make sure your feet are out in front of you and you're using your thighs and glutes to stand up, not your knees. Make sure the knees do not cross the toes at any time. Also, if the chair has armrests, try not to use them to get yourself up. Focus on the lower body doing the work.

Shoot for maybe doing a set of up to ten reps, then if they get into a groove, do a couple of more sets.

Try these few exercises, and if you find they work well for them, I will gladly offer you some more options. It can be hard to explain to an individual with ASD why this is good for them, so don't bother if you don't think it will help. Just make a game out of it, make it fun, and do it with them. Monitor them at all times and if at anytime you find the exercise is getting too strenuous for them, mentally, and physically, stop, and/or move on to another exercise.

The bottom line is that exercise creates endorphins. Endorphins make us happy, no matter who we are or what we have. I find this to be beneficial, especially to individuals with Autism. The happiness may be experienced a different way than you or I experience it, but it's there, somewhere. This should help them channel sometimes negative or repetitive behaviors in a positive direction.

ALSO: Stay tuned to my blog in coming months. When it gets warmer, I am going to hold an outdoor Autism Boot Camp. More info later!

Workout of the Day

Grab a spin bike and a step. Put a good number of risers under that step, depending on your height. Try to make it as tall as at least 2 lengths of your feet, if not taller.

*First, run a mile

*Then grab that spin bike and ride for 5 minutes. After 5 minutes, do 10x box jumps on your step. Propel yourself up onto the step, land with two feet, and step back down.

*Get back on your bike, go another 5 minutes, then get off and do 9x box jumps.

And keep going from there.

This is what the sets look like:

-5 min. bike/10x box jumps
-5 min. bike/9x box jumps
-5 min. bike/8x box jumps
-5 min. bike/7x box jumps
...and go all the way down to one box jump.

During the spin intervals, play with the intensity on your bike, making it high resistance, low, medium, etc. Challenge yourself. The workout will be too easy if you keep the bike on zero intensity the whole time.

I finished off the workout with 20x box jumps before I called it a day, but this is not integral to the workout's effectiveness. It just adds a nice ending to it.

This workout burns a lot of calories and the plyometric jumps are great for cutting your muscles up! The combination makes this a perfect workout for losing weight/cutting.

*Note: If you don't have access to a spin bike and/or a step, you can do this on a recumbent or upright bike, and find something else to jump on. If you can't find something to jump up on, run steps instead. You could also be super hard core and go outside and find a bench to do your jumps and use a real bike to ride around.


Let me know if you have any questions!

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