Benefits of Physical Activity on Mental Health
Regular exercise can help reduce anxiety and depression. Physical activity releases endorphins, which can help alleviate symptoms of anxiety and depression. It can also enhance concentration and focus, which can help make school, homework, and other activities more manageable and enjoyable. The rhythmic nature of some physical movements like walking, running, dancing, and so forth can also have a calming effect on the body.
Group sports and activities like dance classes, a pickleball league, or even a running club can also help enhance social skills, build self-efficacy and confidence, and help teens build social networks outside of the classroom setting. This is especially important for teens on the autism spectrum, as data shows they are more likely to experience social isolation as they grow older.
The Department of Health and Human Services recommends school-age children and adolescents achieve 60 minutes of moderate-to-vigorous exercise every day. This can be broken up into parts throughout the day. For example, a 20 minute walk with the dog, plus playing basketball after school for 40 minutes is one way to reach that goal. Also important to note is that household chores can be included in activities that count as moderate exercise. Anything that gets the heart pumping faster than normal is exercise!
Keep in mind, aerobic activity (running, walking) is not the only type of exercise experts recommend. It is recommended that adolescents get a mix of aerobic, muscle strengthening, and bone strengthening exercise each week.
Examples of muscle strengthening exercises:
● Push ups
● Pull ups
● Weight machines
● Resistance bands
● Dumbbell workouts
Examples of bone strengthening exercises:
● Jumping rope
● Running
● Activities that require jumping (basketball, dance) or rapid change in direction (football, soccer)
Other Exercises and Activities for Teens with Autism:
● Walking or Hiking
● Swimming
● Yoga
● Martial Arts
● Biking
● Dance
● Team Sports
● Gymnastics
● Roller blading
Creating a Personalized Fitness Routine
1. Assess Interests and Preferences: Start by discussing what activities your teen enjoys or has shown interest in. Tailoring the routine to their preferences will increase engagement.
2. Set Realistic Goals: Establish achievable short-term and long-term fitness goals. Maybe a long-term goal is to run a 5k. How can you break that down into more achievable pieces? Establishing a feeling of success early on can help motivate your teen to continue even through adversity.
3. Incorporate Variety: Mixing different types of activities can prevent boredom and target various aspects of fitness, including strength, flexibility, and endurance.
4. Schedule Regular Sessions: Consistency is key. Set aside specific days and times for physical activity, making it a regular part of their routine.
5. Start Slow: For those new to exercise, begin with shorter sessions and gradually increase intensity and duration as they become more comfortable.
6. Include Social Elements: Encourage group classes, family activities, or partnerships with friends to make exercise a social experience.
7. Monitor Progress: Keep track of activities and achievements. Celebrate milestones, no matter how small, to maintain motivation.
8. Be Flexible: Adapt the routine as needed. If an activity is no longer enjoyable or feasible, be open to trying something new.
Conclusion
Physical activity is a valuable strategy for managing stress and enhancing mental health in teens with autism. By identifying suitable exercises and creating a personalized fitness routine, caregivers can help foster a love for movement that not only promotes physical health but also supports emotional well-being. Regular engagement in physical activity can lead to improved confidence, social skills, and overall quality of life.
Source: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
