When it comes to autism exercise, reaping the physical benefits is just the tip of the iceberg. Read on and find out how exercise develops the mind of those in the autistic spectrum disorder.
Disability or not, exercise has a lot of health benefits. It helps strengthen the body. It’s the key for strong bones. It promotes a healthy weight. It improves cardiovascular function.
But these things are just the tip of the iceberg.
Unknown to many, exercise also has some benefits which are less familiar to us.
Exercise positively impacts the mind and improves one’s behavior.
Autism Exercise: Is there a difference?
When you look it up into the Internet, you’d find 2,160,000,000 results on the “benefits of exercise” in a span of 0.66 seconds.
That’s more than enough proof that there are plenty of established facts that exercise is good for both the mind and the body.
After all, the brain is the control center of our body. Every process that happens in and outside the body happens in the brain. It’s only fitting that exercise has a direct impact not only on the physical aspect of one’s body but even one’s mental health.
Since you’re here, you might be asking if there is a difference between the benefit of exercise for autism than those who don’t suffer from it.
This is the truth. The only difference with people who suffer from autism spectrum disorder is that they usually have a limited – or a very hyperactive – mobility.
Most of the time, people with ASD have problems with balance, coordination, and other motor skills. Because of these limitations, children with autism tend to be less active. It’s the reason why even the simplest activity like catching a ball can be a real struggle for them.
The importance of exercise for autism spectrum disorder
Studies show that obesity is prevalent among children with autism and continues even into adulthood.
The three most common causes of obesity for people with ASD are:
- medications that cause weight gain,
- picky eating habits that are high in calories, and
- lack of physical activity.
- Aerobic exercises (daily)
- Bone strengthening exercises (at least 3 times a week)
- Muscle building exercises (at least 3 times a week)
So how do you define moderate from vigorous activities?
Imagine how your body feels when you do some sort of physical activity.
When you walk with your friends, your heartbeat picks up – but only just a little.
You don’t have to pant or catch your breath.
It’s different when you have to run while being chased as you play tag.
Your heart beats faster than normal.
You literally feel the blood pumping through your body.
Your mind feels clearer because your body is able to circulate more oxygen into your brain.
More than that, you feel excited and giddy that you won’t get caught in the game.
Moderate physical activity is when you do something to keep active like walking. It makes your heart beat faster, but not as fast when you’re jogging or running.
Vigorous physical activities however will make your heart beat faster. Exercises of this type will cause you to catch your breath as you go about doing the activity.
In an article, vigorous physical activities for more than 20 minutes helped decreased hyperactivity, aggression, and stereotypical behaviors among kids with autism.
But as you have read earlier, the benefits of exercise for autism affect both the mind and the body.
How?
All thanks to the brain’s neurotransmitters.
Neurotransmitters and their impact on autism exercise
When you exercise, your brain releases neurotransmitters which then impact your mood and behavior.
These neurotransmitters are the body’s chemical messenger. They’re special molecules in the body that can transmit messages between neurons (mind action) or between muscles (body action).
These neurotransmitters are dopamine, endorphin, and norepinephrine.
Dopamine: the feel-good hormone.
As the feel-good neurotransmitter, dopamine contributes to our feelings of pleasure and satisfaction. When we do something that makes us feel accomplished, the brain’s reward center releases dopamine in response.
A release of dopamine is like the brain saying, “Let’s do that again because it was a whole lot of fun!”
In turn, dopamine helps improve our mood. It motivates us to do better. It also sharpens our attention to learn well and adapt to our surroundings.
Endorphin: the body’s natural painkiller.
Norepinephrine: the body’s stress responder.
Also known as noradrenaline, norepinephrine belongs to the family of adrenaline and dopamine. This neurotransmitter helps the body respond well to stress. How? By mobilizing the body for action as the brain readies itself to a fight or flight response.
- Increases blood flow from the heart
- Helps break down fat
- Give the body more energy by increasing sugar levels
- autism,
- ADHD,
- stress or anxiety,
- depression,
- and even post-traumatic stress disorder.
ASD and other learning disabilities are often characterized by an overactive cerebellum. The cerebellum, found in the back part of the brain, is necessary for motor learning. It’s also the part of the brain that coordinates the different muscle groups to help the body move. An overactive cerebellum is usually the culprit for incessant fidgeting and even hyperactivity. Regular exercise eases the effects of an overactive cerebellum and improves motor skills.
A new study also confirms that exercise positively impacts the brain. How? It helps develop the cerebral cortex which is the part of the brain that processes information. It also makes your brain “bigger” by increasing the volume of the hippocampus which is responsible for storing long-term memory.
Combined, exercise helps promote better learning, retention and attention among children and people on the spectrum.
It’s almost a wrap!
…but there’s more.
Autism exercise has more benefits that go beyond the physical aspect of the body. It also helps the mind especially in these areas:
- better processing of information
- enhanced learning, memory and retention
- reduced anxiety and panic attacks
- improved mood
…which all leads to better behavior.
Do you or your loved one need autism exercise? Try our 7-day gym pass for FREE at Special Strong and start your fitness goals with trainers who are certified for people with special needs.
Exercise for autism spectrum disorder
If you’re thinking of exercising with your loved one, here are a few exercise routines you can try as a start:
1. Bear crawls
The Bear Crawl is a versatile exercise that provides various health benefits. It mainly aids in building the strength of your body while also refining your body’s awareness and coordination. This total-body exercise targets various muscle groups including the chest, shoulders, triceps, quads, and core, resulting in improved strength and stability.
To perform this exercise, firstly position yourself on all fours – commonly known as a quadruped position. This involves kneeling on your hands and knees. Then, gradually extend your legs until they are slightly bent, with just your hands and feet touching the ground. In the initial stage, walk slowly using your hands and feet, while maintaining a stable and well-coordinated movement pattern.
As you get more comfortable with this, you can increase the intensity and complexity by moving backwards. Reverse Bear Crawls not only challenge your coordination, but also enhance your spatial awareness.
For added progression, consider playing around with your crawling speed and direction if your strength and balance permit. This will not only further challenge your body, but it will make the workout more engaging and fun, cultivating agility and flexibility.
By integrating Bear Crawls in your regular workout regimen, you can foster a stronger and more well-coordinated physique while simultaneously enhancing your body’s awareness. Take note
2. Ball slams
This exercise will help improve your body’s coordination, balance and core strength. It also stimulates brain responses as you do this exercise.
Do this: Stand upright and hold a medicine ball with your both hands. Raise the ball over your head by straightening up your arms as high as you can go. Slam the ball down and bend at your knees to pick it up. Repeat this exercises for at least 20 times without stopping. If you find this tiring, lessen the frequency.
3. Jumping exercises
Compared to other types of exercise, jumping activities are a good start for children and people with autism. Jumping makes use of your whole body. It strengthens your core and your legs. It increases body coordination and awareness and improves cardiovascular endurance.
Do this: Start by taking a squat position with your knees bent. Make sure your feet are flat on the floor. Jump as high as you can then land back on your feet.
Do a varition of this exercise by either extending your arms and legs into a wide X. You can also do jumping jacks if you want. Do this for as much as 20 repetitions or more if you still can. However, lessen the frequency if you feel much tired from the exercise.
Exercise plays a crucial role in positively impacting individuals with Autism Spectrum Disorder (ASD). Regular physical activity has been shown to contribute to improved behavioral outcomes and overall well-being for individuals on the spectrum. Exercise helps in reducing stress and anxiety, common challenges for those with ASD, by promoting the release of endorphins, the body’s natural mood enhancers. Additionally, structured and adapted exercise routines can enhance sensory processing, aiding individuals in managing sensory sensitivities often associated with autism. The routine and predictability of exercise can provide a sense of structure, which can be particularly beneficial for individuals with ASD, fostering a more stable and balanced environment. Overall, the impact of exercise on those with Autism Spectrum Disorder extends beyond physical health, positively influencing emotional and cognitive aspects of their well-being.
Exercise offers numerous benefits for individuals with autism, positively impacting both mind and body. Physically, it helps improve motor skills, coordination, and overall health. Mentally, exercise can reduce anxiety, enhance mood, and improve focus and attention. Activities such as swimming, running, and yoga provide structured routines and sensory input that support emotional regulation and social skills. Regular physical activity also promotes better sleep and self-esteem. Tailored exercise programs, designed with the individual’s interests and abilities in mind, can maximize these benefits and enhance quality of life.
Autism and Exercise: The Connection
Autism and exercise are increasingly being recognized for their interconnected benefits, as physical activity plays a crucial role in the overall development and well-being of individuals on the autism spectrum. People with Autism Spectrum Disorder (ASD) often face unique challenges related to social communication, sensory processing, and behavioral flexibility, which can make engaging in traditional exercise routines more difficult. However, tailored exercise programs can offer profound benefits, addressing both physical health and behavioral issues.
One key advantage of incorporating autism exercise into daily routines is the improvement in motor skills. Many children with ASD exhibit delays in motor development, leading to difficulties in coordination and balance. Through structured physical activities such as swimming, horseback riding, or martial arts, these individuals can enhance their gross and fine motor skills, improving physical proficiency and confidence.
Exercise also has significant mental health benefits. Regular physical activity has been shown to reduce anxiety, a common issue among those with ASD. Engaging in exercise can help regulate mood and provide a constructive outlet for excess energy and frustration, contributing to better emotional regulation. Furthermore, exercise can improve sleep patterns, which is particularly beneficial as sleep disturbances are prevalent in the autism community.
Social skills development is another positive outcome of autism exercise programs. Participating in group activities such as team sports or dance classes offers opportunities to practice communication and cooperation in a structured yet enjoyable setting. These experiences can help individuals with autism build relationships and improve their social interaction skills, both of which are vital for their overall quality of life.
Finally, the sensory benefits of exercise cannot be overlooked. Many individuals with autism have heightened or diminished sensory sensitivities. Activities like swinging, jumping on a trampoline, or yoga can provide sensory input in a controlled manner, aiding in sensory integration and reducing sensory-related anxiety.
Want more exercises like this? Check out our post on these workout routines to diminish behavior problems with your child.
Frequently Asked Questions
1. What are the primary benefits of exercise for individuals with autism?
Exercise offers numerous benefits for individuals with autism, including improved motor skills, enhanced social interaction, and reduced anxiety. Physical activity can help regulate sensory inputs and promote a sense of well-being, making it an essential component of overall therapy plans for those with autism.
2. How does exercise impact the mental health of someone with autism?
Autism and exercise are closely linked when it comes to mental health. Regular physical activity is known to reduce symptoms of anxiety and depression in individuals with autism. It also helps improve focus and behavioral outcomes, leading to better interaction in social settings.
3. Are there specific types of exercises that are particularly beneficial for autism?
Yes, certain exercises such as swimming, yoga, and martial arts can be particularly beneficial for autism. These exercises promote coordination, balance, and concentration while also providing sensory inputs that help individuals with autism process information more smoothly.
4. Can exercise improve communication skills in individuals with autism?
Absolutely, one of the autism and exercise benefits is the enhancement of communication skills. Group exercises and team sports provide opportunities for individuals with autism to communicate and interact with peers, thereby improving their social and verbal communication skills over time.
5. Is there scientific evidence supporting the benefits of exercise for autism?
Yes, numerous studies support the autism and exercise benefits, showing significant improvements in behavior, social skills, and emotional regulation. Exercise is increasingly being recognized as an effective therapeutic tool to complement traditional autism therapies.
