Managing autism at home, especially for children with Level 2 and 3 autism, can be challenging. Parents often navigate difficulties related to communication, sleep disturbances, emotional regulation, attention deficits, and sensory-seeking behaviors such as climbing, water play, or biting objects. One effective strategy that has shown promising results in helping autism is incorporating regular exercise into daily routines.

The Impact of Regular Exercise

Researches had shown that regular physical activity plays a crucial role in enhancing motor skills, attention span, emotional regulation, and sleep quality for children on the autism spectrum. A consistent daily routine of 20 to 30 minutes of exercise can be highly beneficial. Beyond physical benefits, exercise helps establish structure, promotes compliance, and encourages social interactions.

Overcoming Barriers to Exercise

We understand that taking a child with autism outdoors for exercise can be challenging, especially for working parents who struggle to fit outdoor activities into a busy schedule. However, physical activity can be effectively integrated into the home environment. Indoor exercises offer convenience while still providing the same developmental benefits.

Easy At-Home Exercise Ideas

Here are two simple and effective exercise routines designed specifically for children with autism:

1. Simple Tabata for Kids

Tabata is a high-intensity interval training (HIIT) exercise method that can be adapted for autism who have high energy levels. Here’s a sample routine:

• Warm-up (3 minutes): Light stretching and marching in place.
• Interval Rounds (1 minute each):
  • Jumping jacks
  • Sit-ups
  • Squats
  • Inchworms
  • Rest for 1 minute
• Repeat the cycle 3 times.
• Cool-down (5 minutes): Slow walking and deep breathing exercises.

2. Simple Yoga for Kids

Yoga helps improve balance, flexibility, and emotional regulation. Try this basic routine:

• Warm-up: A few rounds of deep breathing to promote focus and relaxation.
• Yoga Poses:
  • Tree Pose: Stand on one leg, placing the other foot on the calf. Hold for 15-20 seconds and switch legs.
  • Downward Dog: Stretch the body by forming an inverted V-shape with hands and feet on the ground.
  • Cat-Cow Pose: On hands and knees, alternate between arching and rounding the back. Repeat for 10 cycles.
  • Seated Side Stretch: Sit cross-legged and stretch each arm over the head, leaning to the side.
  • Child’s Pose: Sit back on heels and extend arms forward for a calming stretch. Hold for 30 seconds.
• Cool-down: End with a seated meditation, focusing on deep, rhythmic breathing.

These exercise not only support physical well-being but also create a structured and predictable environment—essential for children with autism. Parents can easily integrate these exercises into daily routines without needing special equipment or extensive resources.

Conclusion

Incorporating regular exercise into your child’s routine can lead to significant improvements in physical health, emotional regulation, attention, and behavior. At our center, physical activity is a fundamental part of our intervention programs. We incorporate exercise into therapy sessions to help children warm up for learning while managing their sensory and mood-related challenges.

If you’re looking for additional support for your child, please contact us. We offer a variety of therapies designed for children with ASD and ADHD, ensuring a tailored approach to each child’s unique needs.

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