So what movement activities make sense when developing fitness programs for the autism and special needs populations? The same that make sense for most human bodies! Fitness programs should focus primarily on big gross motor movements that are most likely to develop strength, stability, motor planning, and carryover or generalize to other areas of life.
The most important aspect when programming is to have exercises that can be progressed (made more challenging) or regressed (simplified) based on the current ability level of the individual. As with any other life, academic, or vocational skill, the foundations need to be developed before more specific and challenging activities take place. Exercise should always be progressive in nature. We want to address deficits and set goals that are appropriate for the individual, even in group situations.
The cool thing about the five movements below and the rest of the exercises we regularly use in Autism Fitness programming is that they can be progressed in some very creative ways. Once a few of the activities are mastered, meaning they can be performed independently without assistance, we can chain them together as multi-step exercise courses that can greatly enhance both motor planning and strength endurance. Here are five of my go-to exercises:
Squatting Movements
Squats are a cornerstone in my program. Healthy low body strength and performance is key to both preventing low back pain and postural issues, along with enhancing many other movement patterns including gait, jumping, and running. I have my athletes squat to a standard (12” diameter) Dynamax ball which provides an excellent built-in cue for depth. Once they are able to perform 10-12 bodyweight squats with strong, stable form, we can add weight or movement (I like medicine ball push throws between repetitions).
If the athlete cannot yet perform the squat with proper form (often the knees turn in, heels come off the floor, and the upper body leans forward), we can regress the exercise by either elevating the ball to a point where the athlete can squat correctly (less depth) or hold his/her hands while they squat. They can also hold on to a stable object to keep their upper body upright.
Performance Tips:
- Use an object (large ball or other object) as a physical cue for the individual
- Use spot markers for foot placement (so heels remain on the ground)
Push Throws with a Weighted Ball
Push throws are the first of three different throws that my athletes perform. The push throw incorporates the underrated ability of rooting (keeping the feet firmly on the floor), trunk stability (who doesn’t need more of that?), and upper body power. The push throw is easily regressed and progressed by closing or opening the distance between the two (or more) participants. I go with Dynamax medicine balls as they are soft, safe, and durable.
Performance Tips:
- Start at the furthest point from where the individual can complete the throw
- Gradually step back to progress the throw (add distance between partners)
Low Hurdle Steps
Hurdle steps can enhance hip flexibility, balance, and motor planning. They are a great warm-up and an activity that my athletes will often do during “break” time from other exercises. Hurdle steps can be regressed by using lower hurdles or objects (I like multi-colored cones turned on their sides) and spacing them farther apart. Progressions can include the addition of jumps, medicine ball throws, elevated hurdles, and wider steps.
Performance Tips:
- Start with hurdles low enough that the individual can step over without hips or knees twisting
- Space hurdles far enough apart so the individual has time to plan the next step
Overhead Walks
Carrying weighted objects overhead for short distances builds shoulder and trunk stability, strength endurance, and can do some nice things for the thoracic spine (upper back). You know how adults tend to command “Sit up straight?” Well it isn’t a “won’t” thing, it’s a “can’t” thing, ironically due to too much sitting. Overhead walks (and less sitting) can help. Regress with less weight and shorter walks, progress with more weight and slightly longer walks or steps over low hurdles with the object overhead. My preferred weights for these are Hyperwear Sandbells.
Performance Tips:
- Start with a weighted object that the individual can carry with arms fully extended overhead
- Gradually increase the walking distance (up to 20 feet is usually a good goal)
Bear Walks
Hip mobility? Check. Shoulder stability? Yep. Development of trunk stability and strength? That too. Motor planning? Totes. One of the questions on my athlete intake form reads “Did the individual crawl and, if so, at what age?” Crawling is where we begin developing strength, stability, and motor control.
The bear walk is not only a great assessment activity but a fine addition to warm-ups or transitioning between two other focus exercises. I tend to keep them at a distance of 10-20 feet. Regress with a basic quadruped crawl (knees and hands on floor rather than knees and hips up) and progress by using the bear walk between other activities.
Performance Tips:
- If hips/backside are too high during the bear walk, regress to a regular crawl
- Doing the bear walk alongside the individual can make it more fun and provide a great visual cue
It is entirely important to remember that in addition to choosing appropriate exercises, the adaptive (motivation and reinforcement) and cognitive (learning style) aspects of fitness programming for the ASD population be addressed. Accounting for those areas of ability are as important as activity selection. So try these out, remembering to start at a regression or progression level that the athlete can currently perform safely and effectively. Fitness is a life skill and should be accessible for every individual regardless of their current ability levels.
Eric Chessen, M.S., is the founder of Autism Fitness. Eric is dedicated to not only providing fitness programs to individuals on the spectrum, but to educating other fitness trainers, PE and APE coaches, parents, therapists and other professionals on how to optimize development through exercise. With fitness as a cornerstone, optimal development is enabled.
