 People living with Down syndrome aren’t much different from everyone else. Everyone has different likes, dislikes, hobbies, interests, and talents. Just like you and me, those with Down syndrome can lead fulfilling lives that include getting an education, working, and becoming an integral part of their community.
However, where it seems we often draw the line for people with Down syndrome is getting them the exercise they need. Because of certain physical limitations, well-intentioned parents and teachers encourage children or teens with Down syndrome to abstain from physical activity. Although the intention to keep the child safe is commendable, regular physical activity helps people with Down syndrome mitigate the effects of lower muscle tone and hyper flexibility. Today, we’ll go over a few exercises that can keep these individuals safe while helping them stay in shape – while having fun doing it! What is Down Syndrome? Down syndrome is a genetic condition that causes a baby to be born with an extra chromosome called Chromosome 21 or Trisomy 21. This extra chromosome causes delayed mental and physical development, along with a greater risk of health problems. Although individuals with Down syndrome can share common physical characteristics, each person has different medical challenges and abilities. Some people with Down syndrome require quite a bit of medical attention, while others can live a more independent lifestyle. Down syndrome occurs by chance and is not dependent on a parent’s lifestyle. However, the medical challenges that come alongside living with Down syndrome can be managed with the right resources and effective planning. The Symptoms of Down Syndrome Everyone with Down syndrome has different symptoms that affect their intellectual and physical development. While some people with Down syndrome live quite healthy lives, but some have significant health issues. People with Down syndrome can still live healthy, happy lifestyles, regardless of their symptoms. In most cases, people with Down syndrome exhibit these characteristics:
Sometimes, people with Down syndrome also exhibit behavioral problems, which may arise when they cannot communicate their needs effectively. For example, they may exhibit stubbornness, tantrums, obsessive behaviors, and difficulty paying attention. Furthermore, people with Down syndrome sometimes have cognitive challenges that cause delays in developing speech and motor skills. The Importance of Exercise for Individuals with Down Syndrome Research shows that people with Down syndrome have much lower levels of physical activity than people without Down syndrome. However, a regular exercise routine can help people with Down syndrome manage their symptoms and have a healthier lifestyle. While Down syndrome can have varying symptoms, one of the most common symptoms is a lack of muscle tone, also known as hypotonia. Consequently, they may struggle with fine-tuned hand movements and daily activities. Stretching and strengthening the body ensures that people with Down syndrome avoid injury while finding it much easier to engage in regular daily activities. 5 Exercises for Individuals with Down Syndrome Whether a person is differently-abled or not, it’s important to work with a qualified healthcare professional before starting a new exercise program. Once they give you the green light, you can get started with these five easy exercises for people with Down syndrome. 1. Balance Exercises Having a sense of balance is crucial to the development of motor skills and allows a person to move through the world with ease. Whether climbing stairs or walking across campus, balance exercises will help people with Down syndrome manage their symptoms. If you’re not sure where to start, begin with the following balance exercises:
Adding these Down syndrome exercises to an exercise routine is essential because people with Down syndrome often compensate for their hypermobility and hypotonia by shifting their weight to their joints. Although this allows them to gain stability, it can cause long-term problems. 2. Core Exercises Core strength sets the stage for a well-rounded fitness regime and greatly reduces the risk of injury. Since Down syndrome causes low muscle tone and hypermobility, adding core exercises to a Down syndrome exercise routine will help people have the strength to participate in other fitness activities. Additionally, it’s important for people with Down syndrome to strengthen rotation muscles because it improves their motor skills. Add these movements to the exercise routine for a stronger core:
Since people with Down syndrome have less core stability, they often avoid rotation by moving two-dimensionally. However, the right core exercises will correct this imbalance, while reducing any physical discomfort. 3. Aerobic Exercises Down syndrome puts a person at high risk for heart-related problems, so it’s important for an individual with down syndrome to partake in exercises that improve their cardiovascular health. Aerobics exercises can help them build the strength and stamina necessary to become more independent. These fun exercises will improve cardiovascular health and overall physical fitness:
While any of these exercises can be performed with others, adaptive fitness exercise classes will allow your loved one to get in shape with people who are just like them! Sometimes, a sense of community provides the motivation to get in shape. If you’re not sure where to start, we provide online fitness classes at Let’s Go Fitness, where people with diverse abilities like Down syndrome can get moving with adaptive fitness specialists. 4. Pushing and Pulling Exercises Upper body strength is an essential part of any strength training routine, but this is especially important for people who are differently-abled. Pushing and pulling exercises will strengthen the muscles that are responsible for mobility, flexibility and a healthy posture. These exercises will help you strengthen your upper body:
Incorporating a balanced mix of pushing and pulling Down syndrome exercises into a workout routine ensures the balanced development of strength throughout the entire body. 5. Knee-Dominant Exercises Of course, you’ll need to strengthen your lower body as well for a balanced fitness regime. A strong lower body makes it much easier to move around on your own and help you participate in the fun activities you enjoy. Try out these knee-dominant exercises to strengthen your lower body and mitigate hypermobility:
These exercises can get a little challenging because they require a strong core and lower body to maintain balance. Make sure that people with Down syndrome are under the guidance and supervision of an adaptive fitness specialist to avoid injuries. Start a Down Syndrome Exercise Regime with Let’s Go Fitness At Let's Go Fitness, we strive to create a welcoming environment where you can make friends, get in shape, and have fun doing it! Our adaptive fitness specialists will guide you every step of the way. Whether you need accommodations, modifications, or simply an understanding listener, we'll help you reach your goals. Are you ready to start your fitness journey? Contact Let's Go Fitness today to learn more about our membership packages!
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 Staying active is an integral part of a healthy lifestyle, even if you have cerebral palsy. Cerebral palsy can make it challenging to get moving, but a regular exercise routine can help you manage your symptoms while reducing the risk of cardiovascular disease, hypertension, diabetes, and stroke. Staying active also positively impacts your mental health and reduces any physical pain from your condition.
Working out can be fun, especially when you’re with friends! These cerebral palsy exercises will help you get in shape and have a great time doing it. What is Cerebral Palsy? The term “cerebral palsy” refers to a group of disorders that impact an individual’s ability to move or maintain balance and posture. Cerebral palsy (CP) is the most prevalent motor disability, and about 18 million people worldwide have cerebral palsy. There are four primary types of cerebral palsy including:
5 Exercises for People with Cerebral Palsy You’ll need to work with a qualified healthcare professional before beginning a new exercise program to ensure that your fitness regime is safe and effective. These fun exercises will help you get started on your fitness journey! 1. Joint Rotations If you have cerebral palsy, you probably struggle with tight muscles and a limited range of motion. In this case, joint rotations are a great way to alleviate your symptoms. During this cerebral palsy exercise, you will perform rotations on your neck and all of your major joints, such as the following:
2. Stretching Cerebral palsy can make it challenging to maintain postural control, but regular stretching can ease stiff muscles and make it easier to stay balanced throughout your daily life. The right cerebral palsy exercises will promote circulation while reducing spasticity. Make sure you stretch the following muscles on a regular basis:
3. Wheelchair Aerobics When you’re working out with adaptive fitness specialists, they have the expertise necessary to adapt almost any exercise program to your motor impairments. Even if you have cerebral palsy, it’s essential to get your cardio exercise a few times a week to maintain healthy blood pressure. If your cerebral palsy mostly affects one side of your body or your legs, wheelchair aerobics is the ideal cerebral palsy exercise because it allows you to perform upper body movements while seated. 4. Resistance Band Training Cerebral palsy exercises that improve strength provide unparalleled benefits for increased muscle power, better posture, and improved balance. When you begin working out with adaptive fitness specialists, they recommend starting at a low level and gradually increasing the intensity as your fitness improves. There are plenty of effective cerebral palsy exercises that incorporate resistance bands. For instance, you could perform seated upper body training to strengthen your upper back and shoulders. You can also use resistance bands to build muscle in your chest and core to improve balance. 5. Aquatic Exercises Aquatic therapy is a specific type of rehabilitative therapy that takes place in a swimming pool, and it can be customized to minimize your specific symptoms. Aquatic therapy is the ideal tool for several water-based cerebral palsy exercises, such as the following:
Finding a Cerebral Palsy Exercise Group When you have cerebral palsy or another ambulatory condition, finding fitness instructors that understand your needs can be challenging. Consequently, you may get most of your exercise in physical therapy and other clinical settings. The great news is there are plenty of ways to get moving and get in shape with adaptive fitness specialists while making a few friends along the way! At Let’s Go Fitness, we create a safe space where differently-abled people can connect while getting in shape. Let’s Go Fitness At Let's Go Fitness, we strive to create a welcoming environment where you can make friends, get in shape, and have fun doing it! Our adaptive fitness specialists will guide you every step of the way. Whether you need accommodations, modifications, or simply an understanding listener, we'll help you reach your goals. Are you ready to start your fitness journey? Contact Let's Go Fitness today to learn more about our membership packages!  Everyone needs a healthy social life, but when a person has autism, it can be more challenging to develop a social life than for a neurotypical person. Although autistic people may have trouble picking up on social cues, they're just as vulnerable to the effects of social isolation as everyone else. In fact, prolonged social isolation can increase the risk of high blood pressure, depression, and anxiety.
The good news is that there are plenty of ways for people with autism to improve their social skills and build healthy friendships. Today we'll discuss what it means to have autism and provide a few ways to improve social skills for autism. What is Autism? Autism, also known as Autism Spectrum Disorder (ASD), is a developmental condition that affects how a person experiences the world, their interactions with others, and how they think and feel. Since autistic people are considered 'neurodivergent,' their brains work differently than 'neurotypical' people. Everyone with autism displays slightly different traits, but people with autism experience differences such as the following:
It is important to note that autism exists on a spectrum because every autistic person has an entirely different experience. Some autistic people need more support than others, and every autistic person exhibits different traits. How to Develop Social Skills for Autism People on the spectrum often struggle in social situations because they don't interpret social cues the same way a neurotypical person would. However, there are plenty of ways for autistic people to improve their social skills and form enriching social connections. 1. Invest in their Interests People with autism develop hyper-fixations, meaning they become immersed in a single topic for hours. A hyper-fixation may last a week, month, or entire year, which is normal for people with autism. These hyper-fixations offer great opportunities for people with autism to develop better social skills. For instance, if your autistic child is interested in plants, take them to public gardens and get them a few books on botany. Hyper-fixations give people with autism something to talk about with others. 2. Thoughts and Feelings Activities Learning to recognize the thoughts and emotions of others helps people with autism navigate a neurotypical world. But developing social skills for autism can be frustrating and often impacts their ability to understand and recognize emotions in others. However, thoughts and feeling exercises can help people with autism develop their social skills. A great exercise for children with autism is playing the "Face Game." During this game, you can help your child learn facial expressions by mimicking certain emotions and asking your child to mirror the feelings. Then, ask your child to name the emotion you represented. Simple exercises can enrich your child's social life for years to come. 3. Find Like-Minded Social Groups As the old saying goes, everybody needs somebody sometimes! This is true for people with autism and neurotypical individuals because they can also experience the adverse effects of social isolation. There are plenty of ways to get social and come out of your shell. However, autistic people generally find it easier to make friends when the social group relates to a hyper fixation. The following group activities can be a great way to make friends:
Often, autistic people find social situations overwhelming or complicated, but interacting with like-minded people in a safe environment can have a lasting positive impact. 4. Role Play and Positive Reinforcement Role-playing is integral to social skills training for people with autism because it allows them to familiarize themselves with different situations before they occur. In addition, role-play allows autistic people to manage any social anxiety they might have. You might role-play scenarios such as going on a date, ordering food at a restaurant, or checking out at the grocery store. However, role-playing must be combined with positive reinforcement for people with autism to reap the full benefits. In simple terms, positive reinforcement is the process of recognizing, rewarding, and encouraging desired behavior. 5. Enroll in Groups with Specially-Trained Instructors When a loved one has autism, it's challenging to help them manage their differences independently. While you can encourage them to enroll in any club, it's much easier to develop social skills for autism with the assistance of specially-trained instructors. At Let's Go Fitness, we provide a welcoming environment where people with diverse abilities can get fit and develop their social skills with the guidance of adaptive fitness professionals. People with autism can connect with like-minded individuals online and get in the best shape of their lives! Make the Most of Your Diverse Abilities with Let's Go Fitness! At Let's Go Fitness, we strive to create a welcoming environment where you can make friends, get in shape, and have fun doing it! Our adaptive fitness specialists will guide you every step of the way. Whether you need accommodations, modifications, or simply an understanding listener, we'll help you reach your goals. Are you ready to start your fitness journey? Contact Let's Go Fitness today to learn more about our membership packages!  Experts recommend that children and teens get at least 60 minutes of physical activity every day, and this rings true for children with disabilities as well. However, when a child is differently-abled, encouragement for regular exercise may fall to the wayside due to their perceived physical limitations.
Numerous studies show that children with disabilities often have lower levels of physical fitness, but there are plenty of ways to change this narrative. There is no shortage of physical activities appropriate for children with disabilities, especially when implemented with help from adaptive fitness specialists. Want to learn more? Let’s get started! What Are Good Physical Activities for Children with Disabilities? While physical activity benefits all children, differently-abled children often have lower cardiovascular fitness and muscular endurance levels, which coincides with greater levels of deconditioning and obesity. Although some parents or guardians may discourage children with disabilities from engaging in physical activities, it's a vital component of healthy development. Any child can get in shape with guidance and support! Physical activities for children with disabilities are often similar to those for any other child, requiring just a few accommodations. For instance, the following sports and activities are ideal for children with special needs:
While some activities don't require any changes, others may need a few accommodations to ensure your child can fully participate. Regardless of your child's chosen activity, it's essential to seek the assistance of adaptive fitness specialists who understand your child's special needs. What Obstacles Do Children with Diverse Abilities Face? Although no one should feel limited by their physical or mental ability, children with diverse abilities often harbor feelings of inadequacy and feel excluded from social interactions with their peers. Differently-abled children often experience barriers, including the following:
Physical activities for children with disabilities come with benefits such as improved lung capacity, increased muscle strength, and better cardiovascular health, just as for everyone else. However, an adaptive fitness regime also has benefits that span beyond the physical body, such as the following. 1. They Increase Self-Esteem When differently-abled children grow up in a society where they are underrepresented, it can be a blow to their self-esteem. However, as children learn that their diverse abilities are valuable and strengthen their social support systems, they can develop a much more positive self-concept that will serve them well in adulthood. Studies show that differently-abled individuals who start sports at an early age and continue for many years have much higher self-esteem than those who do not. Playing an adaptive sport instills differently-abled children with a sense of accomplishment and belonging. Moreover, their improved self-esteem will spill over into other areas of their lives for a healthier, happier lifestyle. 2. They Promote Inclusion and Relationship Development Sometimes, differently-abled people feel left out, especially at school. They often find it challenging to "fit in" with peers and make genuine friendships. Fortunately, when children with disabilities partake in adaptive fitness activities with others, they can connect with their peers in a fun, exciting environment. This way, children with disabilities feel included, just like their classmates. Everyone needs a few friends, but it can be incredibly challenging for children with disabilities to have a healthy social life. However, encouraging your child to participate in adaptive fitness with others is a great way to foster a sense of community, which is essential to their well-being. 3. They Improve Quality of Life You're probably aware that exercise comes with myriad health benefits, but for differently-abled children, these health benefits can alter the course of their lives for the better. Physical activities for children with disabilities enhance cognition, help them manage their weight, strengthen their bodies, and improve their ability to perform everyday activities. Sometimes, differently-abled children struggle with mental health difficulties, but a regular exercise routine can also diminish symptoms of depression and anxiety. The release of endorphins from regular exercise reduces depressive symptoms. Furthermore, regular exercise provides a healthy way to alleviate any tension or stress your child may be experiencing. How to Introduce Fitness for Children with Disabilities When your child has special needs, it can be challenging to find physical activities for them to participate in. However, there are plenty of ways to help your child get involved. These simple tips will help you get started! 1. Begin Early It's never too late for your child to get involved in adaptive fitness, but the sooner, the better! Ideally, you'll have the opportunity to get your child involved in sports when they begin branching out from individual play. An early start will also ensure that your child builds healthy habits and high self-esteem from a young age. 2. De-Medicalize Sports Physical activities for children with disabilities often occur in clinical settings, such as physical and occupational therapy. Adaptive fitness is an opportunity to show your child that it’s fun to lead a healthy lifestyle, especially when you’re surrounded by friends! Whether your child chooses to participate in a sport or take up fitness activities like weightlifting, exercising in a fun setting teaches children with diverse abilities how to move their bodies safely, and these skills will stay with them in adulthood. 3. Get Help from Adaptive Fitness Specialists Before your child partakes in any sport, ensure that you're working with adaptive fitness specialists that have experience with special needs children. Specialists familiar with differently-abled children will allow you and your child to easily navigate any challenges that arise. Adaptive fitness experts understand how to offer accommodations, modifications, structure, and even de-escalate tense situations so your child can focus on getting fit and having fun. Consider seeking help from an adaptive fitness specialist and work with them to create a customized fitness program for your child's special needs. Make the Most of Your Diverse Abilities with Let's Go Fitness! At Let's Go Fitness, we strive to create a welcoming environment where everyone can make friends, get in shape, and have fun doing it! Our adaptive fitness specialists guide our athletes every step of the way. Whether your child needs accommodations, modifications, or simply an understanding listener, we'll help them reach their goals. Are you ready to get started on this fitness journey? Contact Let's Go Fitness today to learn more about our membership packages! |
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