Living with autism spectrum disorder (ASD) comes with its own set of everyday difficulties, such as social anxiety, weak muscles, poor posture, and coordination issues, which can be barriers to an active and healthy lifestyle. But there’s nothing to worry about! Regular physical activity can help improve social skills, body posture, and overall well-being. So here are 5 easy everyday exercises that can be a game changer for ASD warriors.

Daily Exercises for Autistic Warriors

Before we begin, understand that an individual with autism can lose focus, balance, and strength during such physical activities. So make sure you choose a safe space where there is no clutter, no slippery floor, and no disturbance. Please consider practicing on a carpet or a play mat and always keep a water bottle handy.

According to WHO, people with autism have different needs and abilities, and these might change over time. While some can live independently, others need care and support for the rest of their lives. So if you know anyone who has autism spectrum disorder, make sure they get the required help, emotional support, and friendly supervision to practice the following exercises:

1. Animal Walks

Exercise should feel fun, especially for those with autism spectrum disorder, who often feel shy and fear social interaction. Some fun animal-like movements can help these individuals build strong muscles and gain great confidence as well. For more fun, try participating in the activity with them.

You can help them start with simple animal walks such as crawling, spider walking, and animal jumps. Pretend you’re an animal walking on all fours for a comfortable period of time. You can be a crab walking sideways, or a frog hopping around happily.

Trust me, these silly movements are more than just fun! They help build strong muscles, especially in the core and leg area. Strong core muscles help with things like sitting up straight and walking easily, which can be tricky for some people with autism spectrum.

2. Balance Beam Challenge

As stated earlier, individuals with autism can find it difficult to maintain balance and focus. Balance-beam walking can make some miraculous changes here! 

• Take a piece of colored tape or chalk and mark the floor in a straight line. 
• Guide them to walk on the make-believe balance beam.

This exercise helps improve the body’s spatial awareness, which is important for maintaining stability. Individuals with autism spectrum may first find it difficult to walk straight but eventually, you will see a difference. 

3. Trampoline Jumps

Jumping is a fantastic way to work out! It strengthens heart muscles and most importantly, fixes the posture with minimal effort. But don’t you think that this exercise is much better with the trampoline? As it’s simply bouncing, the trampoline surface provides a secure space to let off steam, without the limitation of fun. People with autism occasionally become overwhelmed by sensory information. However, a simple jumping exercise can help the brain understand and digest this information.

If you don’t have access to a trampoline you can try rope jumping with them as long as they’re comfortable with this substitute.

4. Home Obstacle Course

An obstacle course is a specially created space with some difficult physical barriers designed to test and more importantly improve your speed, stamina, and agility. While these courses are difficult, here’s an easier version for autistic warriors to practice every day at home. 

The activities may include running, jumping, climbing, crawling, balancing, and other sporty activities. Gather some boxes, chairs, and cushions. Now let your creativity loose to design a fantastic obstacle course for your friend! They can navigate a maze, leap over obstacles, and crawl under tunnels. Such activities can spark imagination and make problem-solving enjoyable.  Problem-solving can be challenging for those with autism spectrum at times. To make this more fun and dedicated you can offer them a treat for completing the task so that they don’t lose interest in this everyday activity.

5. Yogasana for Soul And Body

It is said that yogasana is a perfect activity for a healthy body and a happy soul. While some asanas look difficult there is a set of simple yoga asanas that individuals with autism can easily adapt to and can greatly benefit from. 

It will be easier for them to learn the exercise easily with a proper demonstration. So make sure to first practice it yourself, and then ask them to follow the same steps.

1. Child’s Pose (Balasana)

How-to:

• Kneel on the floor with your toes together and knees hip-width apart.
• Sit back on your heels, resting your torso between your thighs.
• Extend your arms forward or place them beside you with palms down
• Rest your forehead on the floor or a pillow.
• Breathe deeply and slowly, focusing on the sensations in your body.

Benefits:

• Promotes relaxation and reduces stress and anxiety.
• Gently stretches the back, hips, thighs, and ankles.
• Offers a sense of containment and security.

2. Downward-Facing Dog (Adho Mukha Svanasana)

How-to:

• Begin on all fours with your hands shoulder-width apart and knees hip-width apart.
• Push your hips back and up, straightening your legs as much as comfortable.
• Keep your heels flat on the floor (or press them down if not touching) and lengthen your spine.
• Look back towards your heels, but don’t force your neck.
• Breathe deeply and hold for several breaths.

Benefits:

• Improves strength, flexibility, and balance.
• Strengthens the body and calms the mind.
• Improves Blood circulation.
• Can be calming and pleasant for individuals with autism.

3. Cat-Cow Pose (Marjaryasana – Bitilasana)

How-to:

• Start on all fours with your hands shoulder-width apart and knees hip-width apart.
• For the cat pose, inhale while arching your back upwards, dropping your belly towards the mat, and looking up towards the ceiling.
• Next, do the cow pose, by rounding your back upwards, tucking your chin to your chest, and engaging your core muscles.
• Move slowly and rhythmically with your breath.

Benefits:

• Improves spine mobility and coordination.
• Promotes relaxation and stress relief.
• Encourages mindful breathing.

4. Tree Pose (Vriksasana)

How-to:

• Stand tall with your feet together.
• Slowly lift one foot and place it on your inner calf, ankle, or sole of the other foot (whichever feels most comfortable and stable).
• Keep your standing leg strong.
• Raise your arms overhead, or in front of you with palms together. You can even extend them out to the sides for better balance.
• Hold for a few breaths, then switch sides.

Benefits:

• Enhances balance and concentration.
• Strengthens the legs and core muscles.
• Improves body awareness and proprioception (sense of body position).

5. Corpse Pose (Savasana)

How-to:

• Lie flat on your back with your arms at your sides and palms facing up.
• Close your eyes and relax your entire body.
• Focus on your breath and let go of any tension.
• Stay in this position for 10-15 minutes.

Benefits:

• Promotes deep relaxation and reduces workout stress.
• Improves sleep quality.
• Allows the body and mind to rest and recharge.

These are just a few of the fun and engaging exercises that people with autism spectrum disorder can enjoy and benefit from. Some ASD warriors face bigger challenges and require a more tailored approach, for them, physiotherapy can be a game-changer. Physiotherapists can create personalized exercise programs that target specific needs. If you’re interested in learning more about physiotherapy for ASD, book a free consultation call with us. 

Remember, exercise is a journey, not a destination. Do only as much as you can. Make sure to share this information with those in need. With a little creativity, some fun exercise, and encouragement from our side, our brave friends can experience the joy of movement and the many other benefits it brings!

For hassle-free posture improvement, try these 5 useful techniques. 

5 Things to Do to Improve Your Posture

Maintaining correct posture helps prevent musculoskeletal issues, reducing the risk of back and neck pain. Improve your posture to support your optimal organ function, enhance breathing capacity, and contribute to better blood circulation. Additionally, a healthy posture promotes a positive self-image, boosting confidence and overall well-being. Try these practices:

1. Stand straight

Stand up straight, keep your feet shoulder-width apart, and imagine a string pulling gently from the top of your head. Check your posture throughout the day, making sure that the invisible string is keeping you aligned. This visualization helps distribute your body weight evenly, reducing strain on your back and neck. It also promotes a sense of confidence and openness in your posture.

2. Take stretching breaks

Take short breaks every hour to stretch. To reduce tension, roll your shoulders forward and backward. It just takes a few minutes, so set a phone reminder to remind you to stretch.

Regular stretching prevents muscles from becoming stiff, improves blood circulation, maintains flexibility, reduces the risk of chronic pain or discomfort, and helps to improve your posture.

3. Set up a comfortable workspace

Adjust your work chair so your feet touch the ground and your knees form a 90-degree angle. Put your computer screen at eye level to avoid straining your neck. Get a pillow for your lower back for extra comfort and lumbar support. A comfortable workspace reduces the likelihood of poor posture caused by discomfort. Proper chair and monitor positioning ensures a more ergonomic environment, promoting good posture.

4. Strengthen your core muscles

Do exercises that strengthen your core like planks, leg raises, bicycle crunches, and seated Russian twists. These simple routines engage key abdominal muscles, helping to improve overall posture and support your spine. Aim for consistency, gradually increasing intensity, to build a stable and strong core. Make it a habit to do them while watching TV; it’s a good way to relax and get fit.

A strong core stabilizes your spine, enhancing overall posture. Practice these exercises daily to improve your posture. If you have doubts about which exercises to try or avoid, schedule a free consultation call with us, and let’s start your journey to a healthier life.

5. Take deep breaths

Take a moment each day to practice deep breathing, which helps to calm and loosen your muscles. Remember to be aware of your breath regularly, creating moments of peace in your busy day. This mindful breathing not only eases tension in your muscles but also helps you become more aware of your body, making it easier to maintain and improve your posture throughout the day. By making deep breaths a daily habit, you’re building a calm and balanced foundation for both your body and mind in your everyday life.

5 Things to Avoid to Improve Your Posture

Poor posture can give you headaches as well as back and neck pain. It can affect your muscles and spine over time, causing long-term problems. Include these 5 exercises in your program to maintain a straight back: 

1. Avoid slouching

Make it a habit to regularly check and adjust your posture, ensuring you stand or sit straight. If your routine involves extended sitting, opt for a chair with good support to maintain a healthy spine. Set reminders, perhaps on your phone or computer, to prompt you to check your posture each time you stand up. 

Consistency in these posture checks plays a vital role in breaking bad habits and fostering a naturally upright stance. Moreover, investing in supportive chairs not only promotes proper alignment but also minimizes the risk of slouching, contributing to a more comfortable and sustainable posture over time. Remember, small adjustments today can lead to significant improvements in your posture tomorrow.

2. Avoid sitting for too long

Long-term sitting can significantly affect the health of your back. Long periods of time spent sitting still put undue strain on the spine, which can cause discomfort, stiffness, or even persistent back pain. Additionally, because the muscles that support the spine grow fatigued and lose their ability to maintain normal alignment, it can lead to bad posture. 

It’s important to take breaks, stand up, and stretch the muscles every now and then to improve your posture. This gives your back a break and helps it stay healthy. So, remember to move around and give your back some love!

3. Say no device neck

Since we spend so much time on our devices, it’s better to maintain a healthy neck posture while doing it. Avoid holding devices below eye level for too long, and improve your posture. Stretch your neck if you spend a lot of time on gadgets. Bring your phone up to eye level. Holding devices at eye level minimizes strain on the neck, reducing the likelihood of developing text neck or other posture-related issues.

4. Skip wearing high heels every day

While high heels make you look taller and bring out a stylish look, they can do worse to your posture, which can affect your health poorly in the future. When we wear heels, our body leans forward, and our lower back tends to arch more than usual. This shift in alignment can cause stress on the spine and lower back muscles, leading to discomfort and pain.

High heels also change how our body weight is distributed, which increases strain on the toes and feet. This may eventually lead to muscle soreness and balance problems. 

To improve your posture and reduce the risk of discomfort, it’s better to reserve high heels for special occasions and opt for comfortable, flat shoes for everyday activities.

5. Don’t stand still for too long

Whenever you’re standing, may it be while talking, working, or even at an event, make sure to move every now and then. No movement while standing can cause muscle fatigue and discomfort. This fatigue may result in a slouched or awkward posture as your body tries to find a more comfortable position. 

You should rotate your weight from one foot to the other and move slightly to keep your muscles working in order to reduce the effect on your posture. To give yourself more support and lessen the pressure on your back and legs, use an anti-fatigue mat.

Keeping our posture in check is a tiny but significant investment in our general wellbeing. These mindful exercises help create a body that feels good and radiates confidence, from standing tall with purpose to avoiding the dangers of extended sitting. Keep in mind that tiny, regular efforts are what result in long-lasting benefits to your posture and general health. Consider adding a five-minute stretch break to your daily routine as you set out on your quest to improve your posture. Set a timer, get up, stretch, and walk about. This little habit can have a positive impact on your mood and demeanor. Stretch one at a time; your body will appreciate the thoughtful attention! 

Download this 10 minute office workout guide and take the first step to improve your posture.