Our bodies are designed to move. Every bit of movement counts as physical activity, which is critical for maintaining good health. Physical activity doesn’t have to be intensive sports or heavy gym workouts. There are many other practical ways to stay active and healthy.
Health behavior scientists recognize that excessive sedentary behavior is a risk factor for cardiovascular diseases and mortality, independent from levels of physical activity. In other words, too much sitting greatly increases the chance of developing chronic diseases even if you are regularly active. Therefore, to improve overall health, it’s essential to both increase physical activity and reduce sedentary time.
Autistic adults may face challenges staying active due to sensory sensitivities, social discomfort in public settings, limited resources, or lack of motivation. The following recommendations may help autistic adults overcome common barriers to increasing physical activity and avoiding excessive sitting.
Move More, Sit Less—It’s Good for All of Us
Regular physical activity can be difficult to fit into our schedules. Long hours of sitting are often required for work. So how do we get up and get moving? Make small changes: stand up every so often, take short walks, or do another physical activity every hour, such as jogging in place or jumping jacks. Here’s why it matters:
- Physical activity keeps your brain sharp: If you often struggle to concentrate on tasks, standing more and sitting less throughout the day can help you regain focus and boost your brain health. According to Harvard Health Publishing, regular physical activity, especially cardiovascular or aerobic exercise, supports the growth of new brain cells, which can sharpen focus and enhance your overall brain health.
- Your body needs to be strong and flexible: Too much sitting can cause muscle stiffness, poor posture, and physical discomfort. A good way to help your body feel better is to move more and keep your muscles engaged. To support your muscle and bone health, try weight-bearing exercises that move your body against gravity. Squats, toe raises, push-ups, jump rope, yoga, brisk walking, and hiking are all good options.
- Exercise improves mood and mental health: Physical activity generates endorphins, also known as “feel-good” hormones, which help reduce anxiety and improve mental health. Regular physical activity can be natural medicine to lower stress levels and boost your mood.
- You will sleep better: Moving more during the day helps use up energy which leads to deeper and more restorative sleep at night. Recent research suggests that moderate evening exercise may improve sleep quality, although high-intensity exercise should be avoided close to bedtime.
- It can improve your health: A regularly structured exercise routine is best, but breaking up long periods of sitting, even with small amounts of moderate-intensity activities, can help maintain healthy weight, improve metabolism, and prevent diseases.
Overcoming Barriers to Physical Activity
Leading health organizations recommend that adults should participate in at least 150 minutes of moderate-to-vigorous physical activity every week for health benefits. If you face barriers that can make regular physical activity challenging, try some of these ideas to reduce the challenge.
For Sensory or Social Sensitivities
- If you find loud noises, bright lights, or crowded spaces overwhelming, choose activities that can be done in a quiet environment. Stretching, yoga, or walking in an open space can help you stay active while minimizing sensory overload.
- Make your exercise space as comfortable and sensory-friendly as possible. Exercising at home, wearing a relaxed, soft outfit, and using noise-canceling headphones can make your movements more enjoyable.
- If you like going to the gym, try visiting during off-peak hours to avoid crowds and loud noises that can be startling. Exercising during less busy times can help you stay focused and reduce unwanted distractions.
- If social settings feel overwhelming, solo activities like biking or hiking can be great alternatives. You can also exercise at home.
To Overcome Lack of Motivation
- Set goals. Start with short, manageable activities, such as brief five-minute walks, stair climbing, or stretch breaks, and gradually increase the duration, frequency, and intensity of your activity.
- Use wearable activity trackers, gamified activity promotion apps, or virtual challenges to turn your physical activity into a fun and rewarding daily routine. Tracking progress and competing with others can help keep you engaged and motivated.
- Be creative. Connect physical activity with what you already enjoy. Explore a variety of martial arts for mind-body exercises such as jiujitsu, tae kwon do, or karate. Play interactive exergames such as Wii sports or virtual reality fitness challenges. Or participate in themed outdoor activities such as geocaching or orienteering.
For Free or Low-Cost Physical Activities
- Walking, hiking, stretching, and body-weight exercises do not require equipment or expensive gym memberships. These activities are effective, accessible, and achievable. Walking outdoors in local parks and hiking on nature trails are free ways to stay active while enjoying fresh air and natural scenery.
- You don’t need fancy equipment to stay active. Household items can be great substitutes for exercise equipment. Try using water bottles, soup cans, or books as weights. You can even focus on activities without any equipment, such as power walking, yoga, Tai Chi, and dancing, to make your physical activity goals more achievable.
- Free workout videos and guided programs are widely available online. Explore YouTube channels to find something that matches your fitness level and needs. Virtual workout communities, like DareBee, for example, can also act as an accountability partner and provide a sense of community.
Practical Ways to Add Movement to Your Everyday Life
If a structured workout routine feels overwhelming or unachievable, consider adding the following small but frequent movements to your daily routine:
- Walk or bike to work: Instead of driving to work, walk or ride a bike when the weather is nice to add more physical activity to your daily routine.
- Park farther away: Park your car at the back of the parking lot to increase your step count and enjoy some extra fresh air before heading inside.
- Take the stairs: Instead of using elevators or escalators, take the stairs to add steps and movement to your day.
- Go for a walk while talking on the phone: Go for a stroll around the neighborhood while you catch up with friends and family over the phone instead of sitting on the couch.
- Read and walk: Got a good book you can’t put down? Use audiobooks and headphones to listen while you go for a walk or take your book to the nearest treadmill and read while walking at a safe pace.
- Incorporate household chores: Cleaning, cooking, and gardening involve light-to-moderate-intensity movement and keep you active. Turn music on and dance during chores to kick it up a notch.
- Move during screen time: Stand up periodically and do light stretches or seated exercises (e.g., lifting legs, circling arms) while watching shows or playing video games.
- Consider a standing desk: Use a standing desk to help avoid excessive sitting time while working or studying. If you’re feeling extra motivated, add a walking pad.
While being active is one of the most important actions you can take for your physical and mental health, it can be challenging to fit moving your body into your routine, especially if you face challenges like sensory or social sensitivities, lack of motivation, or limited resources. However, incorporating simple movements and activities into your daily schedule, such as taking the stairs or stretching while watching TV, can have a huge impact on your health and well-being. Remember, movement is for every body, and there is no single “right” way to be active.
Daehyoung “DH” Lee, Ph.D., is an assistant professor of health behavior and nutrition sciences at the University of Delaware. His research interests are centered on physical activity and health promotion in individuals with disabilities using interactive technologies, such as mobile health applications and wearable technologies. His current research projects examine the impact of a gamified, behavior change theory-guided mobile health intervention on physical and mental health in autistic individuals. Outside of work, he enjoys exploring state and national parks and playing board games with his family.
Lia McNulty, M.S., is a Ph.D. student studying health behavior science and promotion at the University of Delaware. Her research goals focus on improving health, well-being, and quality of life in individuals with disabilities. Her current research explores the use of digital and mobile health interventions to enhance physical activity and social connectedness in autistic youth and their family members. In her free time, she loves to exercise and read thriller books.
