How to encourage people with autism to be more active without turning movement into an obligation

Some people with autism thoroughly enjoy movement. Others avoid it, tire quickly, struggle with coordination, or feel uncomfortable in places like gyms, swimming pools, parks, or group classes.

Therefore, when we talk about encouraging a person with autism to be more active, the goal shouldn't simply be to get them to exercise.

The goal is much broader:

To help them move in a way that respects their needs, increase their opportunities for activity, and ensure they feel safe and comfortable in their environment.

Physical activity can be part of a healthy lifestyle for autistic people, and recent research has identified potential benefits in various areas—including motor skills, executive function, and certain aspects of social interaction—though outcomes depend on the type of activity, the individual, and the program used.

But there is something fundamental that many families forget:

Not all physical activity has to look like “exercise.”

Walking, dancing, cycling, swimming, playing with a ball, gardening, climbing stairs, doing household chores, or simply getting up from a chair periodically can also become opportunities for movement.

How to make people with autism more active without turning movement into an obligation

Some people with autism thoroughly enjoy movement. Others avoid it, tire quickly, struggle with coordination, or feel uncomfortable in places like gyms, swimming pools, parks, or group classes.

That is why, when we talk about making a person with autism more active, the goal shouldn't simply be to get them to exercise.

The goal is much broader:

Helping them move in a way that respects their needs, increasing their opportunities for activity, and ensuring they feel safe and comfortable in their environment.

Physical activity can be part of a healthy lifestyle for autistic people, and recent research has found potential benefits in various areas—including motor skills, executive function, and certain aspects of social interaction—though results depend on the type of activity, the individual, and the program used. (

But there is something fundamental that many families forget:

Not all physical activity has to look like "exercise."

Walking, dancing, cycling, swimming, playing with a ball, gardening, climbing stairs, doing household chores, or simply getting up from a chair periodically can also become opportunities for movement.

The WHO notes that every movement counts, and its physical activity recommendations also address the needs of people living with disabilities.

1. First, discover what kind of movement the person enjoys

One of the most common mistakes is thinking:

"They need to exercise."

Before choosing an activity, it is worth asking a different question:

-What kind of movement does this person enjoy?

They might prefer:

* walking;

* running;

* jumping;

* dancing;

* swimming;

* cycling;

* playing with a ball;

* strength exercises;

* swaying or rocking;

* yoga;

* gardening;

* walking the dog;

* helping with household chores.

An activity that sparks interest is far more likely to become a habit than one imposed without regard for the person's preferences.

For autistic adults, NICE recommends that structured leisure activities take into account the person's interests and abilities, as this can facilitate their participation.

2. Don’t start with a routine that is too long

When someone has been sedentary for a long time, suddenly starting a demanding routine can lead to resistance.

It is better to think in terms of short bursts of movement throughout the day.

For example:

5 minutes of walking → rest → another 5 minutes → another activity later.

Or:

dancing to a song → rest → a short walk → a quiet activity.

The initial goal doesn't have to be completing a perfect routine.

The goal can simply be:

“Today we moved a little more than yesterday.”

Over time, the duration or intensity can increase based on the person's abilities and preferences.

3. Use a predictable routine

Uncertainty can become a major barrier to participating in certain activities.

Saying:

“We’re going to exercise.”

can be too vague.

It might work better to say:

“At 6:00, we’ll walk for 10 minutes. Then we’ll come back home.”

You can also use:

* calendars;

* pictograms;

* photographs;

* visual lists;

* timers;

* a simple sequence of activities.

Anticipation strategies and visual supports are tools used to prepare autistic individuals for changes and new situations.

A visual routine could look like this:

WALK → WATER → REST → HOME

Predictability can make the activity easier to understand and less stressful.

4. Adapt the environment before assuming they “don’t like exercising”

Sometimes the activity itself isn't the problem.

*The problem might be the setting.

A gym can have:

music that is too loud, harsh lighting, crowds, strong odors, unfamiliar machines, and excessive visual stimuli.

For someone with sensory processing differences, all of this can become a barrier.

It is recommended to consider factors such as noise, lighting, odors, visual clutter, and other environmental stimuli to facilitate participation.

So, before giving up on an activity, try:

* a time when there are fewer people;

* a quieter location;

* less intense lighting;

* headphones or hearing protection when appropriate;

* fewer surrounding objects or stimuli;

* frequent breaks;

* access to a quiet zone.

Sometimes, a small change in the environment completely transforms the experience.

5. Offer the person choices

Instead of saying:

“Today we’re going running.”

you can offer two or three alternatives:

“Do you want to walk, dance, or ride a bike?”

This allows the person to take part in the decision-making process.

You can also offer a choice regarding timing:

“Do you want to do it now or after your snack?”

Offering choices doesn't mean removing boundaries. It means introducing an element of choice within a routine.

And that sense of participation can make the activity feel less like an obligation.

6. Make physical activity fun

Not everything has to feel like a workout.

Try activities such as:

- Dancing

Pick your favorite songs and dance for a few minutes.

- Simple circuits

Walk to a door, touch a wall, come back, throw a ball, and rest.

- Ball games

Throwing, catching, kicking, or carrying a ball.

- Scavenger hunts

Walk around a room, garden, or safe space to find specific objects.

- Music and movement

A song can signal the start and end of a short session.

- Gardening

Watering plants, planting, moving light objects, or walking around the garden.

- Household chores

Sweeping, tidying up, hanging out laundry, or putting things away can also involve movement.

7. Movement breaks count, too

A person might spend many hours sitting in front of a screen—studying, working, or doing an activity they enjoy.

Instead of trying to eliminate those moments entirely, you can introduce short, active breaks.

For example:

20–30 minutes of sitting → stand up → walk a little → stretch → return.

There is no single formula that works for everyone.

In certain contexts, regular movement breaks are used as a supportive strategy to reduce stress and facilitate participation.

8. Do not ignore sensory needs

This aspect can completely change the approach to physical activity.

A person may want to move, yet find certain stimuli challenging.

For example:

noise + crowds + bright lights + unexpected physical contact = sensory overload.

Before starting an activity, observe:

Which stimuli are bothersome?

It could be noise, lighting, certain fabrics, smells, physical contact, or the presence of too many people.

Which stimuli are sought out?

Some people enjoy specific types of movement or repetitive stimuli.

What signs appear when they begin to feel overwhelmed?

It may be necessary to stop or modify the activity before a state of overload is reached.

The recommendation should not be to simply "tough it out" until the person gets used to it. It is advisable to identify triggers, recognize early signs of overload, and adapt the environment whenever possible.

9. Make the environment a place where they can participate, not just be present

This point is especially important.

Being active does not just mean exercising.

It also means participating.

A person may feel more connected to their surroundings when they have opportunities to:

* walk around their neighborhood;

* visit a park;

* take part in a recreational activity;

* cook;

* go shopping;

* tend to plants;

* go for a walk with another person;

* engage in an activity related to a personal interest.

For some autistic adults experiencing social isolation, NICE guidelines suggest structured leisure programs—either individual or group-based—that are tailored to the person's needs.

Participation should be gradual. Some people may feel more comfortable starting with individual activities or activities with a trusted person before joining larger groups.

10. Avoid turning exercise into a test of behavior

This tip is crucial.

Physical activity should not be used to force an autistic person to:

* stay still;

* stop self-regulatory movements;

* maintain eye contact;

* behave like others;

* tolerate stimuli they find painful.

The goal is to promote well-being, autonomy, health, and participation, not to make the person appear less autistic.

Self-regulatory behaviors, or "stimming," are part of the experience for many autistic people and can serve important sensory or emotional regulation functions.

11. Participating together can be more effective than giving orders

Instead of:

“Exercise.”

you could try:

“Let’s go for a walk together.”

Instead of:

“You have to do 20 minutes.”

you could say:

“Let’s go for a walk and see how you feel.”

Participating alongside the person can make the activity feel more natural and enjoyable.

It also allows you to observe what works and what needs adjustment.

12. Observe the person's response, not just the duration of the exercise

A routine might last 30 minutes and yet be a negative experience.

Another activity lasting 10 minutes might result in a positive experience and become something the person wants to repeat.

Therefore, in addition to measuring time or distance, observe:

**Are they calm?

Are they enjoying it?

Are they participating voluntarily?

Do they ask to do it again?

Do they need too many breaks?

Do they finish feeling exhausted or overwhelmed?**

These responses help in adjusting the activity.

The available evidence regarding exercise for autistic people is promising, but it remains varied, and we cannot state that a single type of exercise works the same way for everyone.

An example of a simple routine to get started

You do not need to start with a complicated routine.

One suggestion could be:

1. Preparation — 5 minutes

Choose the activity and visualize what is going to happen.

2. Movement — 5 to 10 minutes

Walking, dancing, pedaling, or another chosen activity.

3. Rest — 5 minutes

Water, calm breathing, or a low-stimulation activity.

4. Second block — 5 to 10 minutes

Another enjoyable activity or a repetition of the previous one.

5. Clear ending

Signal that the activity has finished and return to a routine activity.

This structure does not have to be rigid. It can be shortened, lengthened, or modified depending on the person.

What to do when the person refuses physical activity?

It is best not to immediately interpret the refusal as a lack of willingness.

Ask yourself:

**Is it too hot?

Is it too noisy?

Is the activity new?

Do they not know how long it will last?

Are they worried about physical contact?

Do they find the coordination difficult?

Are they tired?

Are they in pain?

Is the place too crowded?**

The refusal may be communicating a need.

Sometimes, modifying the environment or the way the activity is presented can be more helpful than insisting.

When should you seek professional help?

If there is pain, significant mobility issues, dizziness, breathing difficulties, marked fatigue, injuries, balance problems, or other physical concerns, it is advisable to consult a healthcare professional.

It can also be helpful to work with a physiotherapist, occupational therapist, or physical activity professional experienced in disability and autism when the person requires specific adaptations.

Sensory sensitivities and individual characteristics must be considered when discussing exercise and physical health for autistic adults.

The true goal: making movement part of a better life.

Helping an autistic person become more active does not mean filling their day with exercises.

It means creating more opportunities for them to move, participate, make choices, explore, and enjoy their surroundings.

It can start with a five-minute walk.

With a song.

With a stroll.

With a ball.

With a garden.

With an activity related to a favorite interest.

Or simply by standing up several times throughout the day.

The key is finding a form of movement that is realistic, safe, respectful, and sustainable.

Because success isn't about the person doing exactly what we had planned.

True success lies in finding a way to be active that aligns with how they feel, learn, and relate to the world.

Frequently asked questions about physical activity and autism

Do autistic people need to exercise every day?

Physical activity is an important part of a healthy lifestyle, but the amount and type of activity should be tailored to each person's age, abilities, health, preferences, and circumstances. General WHO recommendations include people with disabilities but do not replace an individual assessment.

What exercise is best for a person with autism?

There is no single exercise that is best for everyone. Walking, swimming, dancing, cycling, yoga, active games, and strength training can all be options, depending on the individual's interests and abilities.

What should I do if an autistic person does not want to exercise?

First, it is helpful to identify the reason for the resistance. The issue might be related to the environment, the activity itself, sensory stimuli, uncertainty, or fatigue. Adapting the situation is usually more effective than applying pressure.

Can physical activity benefit the well-being of an autistic person?

Recent evidence suggests potential benefits in various areas—including motor skills and certain cognitive and social functions, particularly among children and adolescents. However, results are inconsistent, and physical activity should not be presented as a treatment that "cures" autism.

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