Physical activity is essential for all children, but for children with autism, it plays an even greater role in helping regulate sensory input, build motor skills, and improve overall well-being. Sensory-friendly exercises create a calming, enjoyable, and engaging experience tailored to the unique needs of children on the autism spectrum. Here are some thoughtfully designed exercises to help children stay active while accommodating sensory sensitivities.
1. Animal Walks
Why It Works: Animal walks combine fun and movement, engaging the senses while promoting gross motor development, body awareness, and strength.
How to Do It:
- Encourage children to mimic animals:
- Bear Crawl: Hands and feet on the ground, hips high.
- Crab Walk: Sit on the ground, lift hips, and walk using hands and feet.
- Frog Jumps: Squat low and jump forward like a frog.
- Use visual aids, like pictures of animals, to make the activity more engaging.
Tips:
- Let children choose their favorite animals to keep them excited.
- Adjust the pace and intensity based on the child’s comfort level.
2. Weighted Ball Exercises
Why It Works: Weighted objects provide deep pressure input, which can be calming for children with sensory sensitivities.
How to Do It:
- Roll a weighted ball back and forth between two participants.
- Encourage the child to lift and place the ball into a basket to build strength.
- Gently press the ball onto the child’s back or legs while they lie down for a relaxing sensory experience.
Tips:
- Select a ball with a weight appropriate for the child’s size and strength.
- Always supervise to ensure the child’s safety during these activities.
3. Yoga for Relaxation and Focus
Why It Works: Yoga promotes balance, flexibility, and focus while providing calming sensory input through controlled movements and deep breathing.
How to Do It:
- Introduce simple poses such as:
- Child’s Pose: Kneel and stretch arms forward.
- Tree Pose: Stand on one leg with hands together.
- Cat-Cow Stretch: Alternate between arching and rounding the back.
- Pair poses with slow, deep breathing exercises.
Tips:
- Use visual guides like pose cards or videos to help children follow along.
- Create a quiet and distraction-free environment for yoga sessions.
4. Swinging and Rocking Activities
Why It Works: Gentle rhythmic movements are calming and help regulate the vestibular system.
How to Do It:
- Use sensory swings, hammock chairs, or therapy balls for gentle swinging or rocking.
- Have the child lie on a therapy ball and gently rock side to side.
- Introduce swinging in a safe and controlled setting.
Tips:
- Watch the child’s reaction to ensure the activity remains soothing.
- Offer breaks if the child shows signs of overstimulation.
5. Obstacle Courses with Sensory Elements
Why It Works: Obstacle courses combine physical activity with sensory exploration, helping children develop motor planning and problem-solving skills.
How to Do It:
- Create a course using:
- Soft mats for crawling.
- Hula hoops for jumping through.
- Tunnels for crawling.
- Textured surfaces for walking.
- Include sensory stations, such as bins of tactile toys or calming visual displays.
Tips:
- Customize the course to align with the child’s preferences and abilities.
- Celebrate their efforts and successes at every stage.
6. Deep-Pressure Exercises
Why It Works: Deep-pressure input reduces anxiety and provides a comforting sense of security.
How to Do It:
- Encourage wall pushes or pushing against a therapy ball.
- Use compression vests or weighted blankets during activities.
- Practice self-hugs or squeezing motions using therapy putty.
Tips:
- Monitor the child’s comfort level to ensure the pressure is soothing, not overwhelming.
- Provide breaks to prevent overstimulation during deep-pressure exercises.
Creating a Sensory-Friendly Environment
To make sensory-friendly exercises even more effective, consider the following:
- Choose the Right Setting: Minimize distractions like loud noises or bright lights.
- Use Visual Schedules: Visual cues can help children anticipate and understand activities.
- Provide Options: Offer a variety of exercises so the child can choose based on their mood and preferences.
- Incorporate Breaks: Allow time for rest and sensory regulation between activities.
Conclusion
Sensory-friendly exercises not only support physical health but also play a vital role in helping children with autism manage sensory input, build confidence, and enjoy movement. By understanding their unique needs and creating adaptable, engaging activities, we can provide children with a foundation for lifelong well-being. Let’s make exercise a joyful, calming, and supportive experience for every child!