Discover the Best Exercises for Autistic Adults for Better Health

Key Points:

• Physical exercise can have significant benefits for autistic adults, including reduced anxiety and improved social interaction.
• The best exercises for autistic adults focus on structure, routine, and sensory preferences.
• Mind-body exercises, strength training, and aerobic activities offer substantial improvements in mental and physical health.

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When it comes to health and wellness, regular exercise is crucial for everyone, including autistic adults. Incorporating physical activity into daily life can help improve mood, manage stress, and enhance physical health. However, research indicates that only 10% of autistic individuals meet the minimum recommended minutes for physical activity per day.

Autistic adults may face unique challenges, such as sensory sensitivities or difficulty with transitions, but with the right approach, exercise can offer immense benefits. In this article, we’ll explore a variety of exercises tailored to the needs of autistic adults, from low-impact activities to strength training, to help them feel their best every day.

Easy and Beneficial Exercises for Autistic Adults

Engaging in regular physical activity offers numerous benefits for autistic adults, supporting both physical health and emotional well-being. Simple, accessible exercises can help reduce stress, improve motor coordination, and boost mood—all while accommodating individual sensory needs and preferences.

Whether done at home or in a supportive community setting, these activities promote independence, confidence, and overall quality of life:

1. Aerobic Exercise to Boost Mood and Energy

Aerobic exercises, or cardiovascular activities, are great for improving overall fitness and boosting energy levels. For autistic adults, these exercises can also help alleviate anxiety, regulate emotions, and reduce repetitive behaviors. Additionally, aerobic exercise releases endorphins, which can elevate mood and promote a sense of well-being.

Popular aerobic exercises for autistic adults include:

Walking

A simple and low-impact exercise, walking is a great option for those who may be sensitive to high-intensity activities. Whether it’s a stroll in the park or a brisk walk around the neighborhood, walking provides excellent cardiovascular benefits.

Swimming

The soothing effect of water can be highly beneficial for those with sensory sensitivities. Swimming offers a full-body workout while also providing a calming, repetitive rhythm that can help reduce anxiety.

Cycling

Biking is another effective way to get the heart pumping. It can be done indoors or outdoors, and cycling allows for gradual intensity increases, which makes it accessible to beginners.

Aerobic exercises like these can also improve coordination and motor skills, which are areas that some autistic adults find challenging.

2. Mind-Body Exercises for Stress Relief and Focus

Mind-body exercises focus on connecting the physical body with mental relaxation. These types of exercises can help improve focus, reduce anxiety, and promote emotional regulation. They are particularly helpful for autistic adults who might experience heightened stress in social situations or overwhelming environments.

Some excellent mind-body exercises include:

Yoga

Yoga is widely beneficial for both physical and mental health. The breathing techniques and stretches used in yoga can reduce stress and increase flexibility. The slow, deliberate movements are calming and can help improve focus and body awareness.

Tai Chi

This gentle form of martial arts involves slow, controlled movements that focus on balance, relaxation, and mental clarity. Tai Chi can help increase mindfulness while also improving strength and coordination.

Meditation and Breathing Exercises

While not strictly physical exercise, meditation combined with mindful breathing can be incredibly beneficial for stress reduction. Guided breathing exercises help regulate the nervous system, reduce sensory overload, and improve emotional self-regulation.

For autistic adults, these exercises are great for managing anxiety, improving body awareness, and building a consistent routine that supports mental clarity.

3. Strength Training for Improved Confidence and Independence

Strength training is often overlooked in discussions of exercise for autistic adults, but it can have tremendous benefits. Not only does it improve muscle strength and overall physical health, but it also builds confidence and self-esteem. Strength training exercises can give a sense of accomplishment and help develop greater independence.

Recommended strength training exercises include:

Bodyweight exercises

Push-ups, squats, and lunges are all excellent for building strength without requiring any special equipment. These exercises can be easily modified based on the individual’s abilities.

Resistance bands

Resistance bands provide an effective way to build strength while also being gentle on the joints. They can be used for a variety of exercises, such as seated rows or bicep curls, and they can be adjusted to different resistance levels.

Weightlifting

For those who enjoy more structured workouts, weightlifting can help increase muscle mass and overall strength. It’s important to start with light weights and progress gradually to avoid injury.

Strength training exercises not only improve physical health but also provide a sense of empowerment, which can be especially beneficial for autistic adults who may struggle with feelings of inadequacy or social challenges.

4. Sensory-Friendly Activities for Relaxation and Self-Regulation

Many autistic adults are sensitive to sensory inputs, which means that exercise routines must take sensory preferences into account. For some individuals, certain exercises may feel overwhelming or uncomfortable. However, sensory-friendly activities can provide an enjoyable, low-stress way to stay active while promoting self-regulation and relaxation.

By incorporating sensory-friendly activities into an exercise routine, autistic adults can remain active while also addressing sensory needs.

While physical activity supports overall well-being, it’s also important to address emotional habits that may impact independence and quality of life. If you’ve noticed patterns of avoiding help or feeling the need to manage everything alone, you might find our article Hyper-Independence in Autism: What It Means and How to Cope helpful. It explores what drives this mindset and offers strategies for finding a healthier balance.

5. Outdoor Activities to Promote Connection with Nature

Being outdoors has many benefits for mental and physical health, and for autistic adults, spending time in nature can provide sensory benefits that promote calmness and emotional balance. Nature walks, gardening, or hiking are all excellent ways to stay active while enjoying the therapeutic effects of nature.

Outdoor activities provide:

For autistic adults who enjoy nature, these activities can provide a great balance of physical activity, sensory input, and emotional well-being.

To keep your loved one thriving, it’s not just about movement—it’s also about the right support strategies. If you’re looking for guidance beyond fitness, don’t miss our article “7 Essential Tips Every Autism Caregiver Needs to Know.” It’s a practical resource for anyone supporting an autistic adult.

Get Personalized Support with ABA Therapy in Utah

At Acclimate ABA, we understand the unique needs of autistic adults and how physical activity can play a significant role in overall well-being. Our ABA therapy services in Utah are designed to provide tailored interventions that help individuals build life skills, regulate emotions, and improve communication.

Whether you’re looking to support your loved one’s development through exercise or need additional strategies for coping with everyday challenges, Acclimate ABA is here to help. Reach out to us to learn how we can assist you in creating a positive and supportive environment for growth and development.