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Fun and Effective Workouts for Kids & Adults with Down Syndrome

NDIS

In every 1,100 babies in Australia, 1 has down syndrome. Statistics show that there are 290 babies with down syndrome every year.

People with down syndrome may suffer from hypotonia or low muscle tone. They are at higher risk of health problems such as hypothyroidism, sleep apnea, heart defects, hearing and vision problems.

People with down syndrome can benefit from exercises. Regular physical activity can help them become more independent. It can help them interact with people and be more sociable.

Before jumping into workouts, note that people with down syndrome are experiencing:

  • Hypotonia or low muscle tone which can make certain strength exercises harder.
  • Joint laxity or loose ligaments which increases the risk of injury.
  • Short attention span
  • Balance and coordination issues

Make exercise fun and engaging for people with down syndrome. Here are the 10 enjoyable and effective down syndrome exercises.

1. Wall Push-Ups

It is a safer alternative to regular push-ups. People with down syndrome usually suffer from hypotonia or weak muscle tone. Wall push ups can help build the strength on their arm, shoulder, and chest. It helps improve their posture as well.

Wall Push-Ups Procedure

  1. Stand facing a sturdy wall. It should be about an arm’s length away.
  2. Place your hands flat on the wall at shoulder height. It should be slightly wider than shoulder-width apart. Your fingers should point upward.
  3. Step your feet back. Your body should be at a slight angle to the wall. Start with your feet close to the wall. You can adjust as you build strength.
  4. Hold for a second. Use your arms and chest muscles to push back to the starting position.
  5. Repeat 10-15 times.

Wall push-ups is a great down syndrome exercise. It strengthens their upper body muscles. It enhances posture and stability. It is also safe and joint friendly. You should consult an NDIS exercise physiologist for professional guidance.

2. Seated Resistance Band Exercises

Seated resistance band exercises can help build muscle strength. It’s hard for people with down syndrome to walk or stand for long periods.

Seated resistance band target key muscle groups. This down syndrome exercise enhances posture and mobility. It also supports functional movements and helps prevent injury.

Seated Resistance Procedure

1: Sit upright in a sturdy, armless chair then place the resistance band in the middle of your feet.

2: Sit tall. Relax your shoulders and lift your chest. 

3: Pull your belly button toward your spine. Engage your core muscles.

4: Pull the band toward your torso. Bend your elbow and squeeze your shoulder blades together.

5: Extend your arms back slowly to the starting position. Maintain control over the movement.

6: Repeat 12-15 times and then rest. You should complete 2-3 sets.

Consider adding a music to keep down syndrome exercise engaging and fun. Try to play a favorite song to make the workout enjoyable. Count repetitions together or you can set small challenges like “let’s see if we can do 10 reps before the song ends!”

3. Medicine Ball Toss

Medicine ball toss is a fun game-style down syndrome exercise. It’s a joyful way to build strength and sharpen the focus of individuals with down syndrome. This exercise combines physical activity with social interaction which makes it effective and enjoyable.

This exercise requires a partner which helps foster communication, teamwork, and engagement. This makes it a fantastic option for parents, caregivers, exercise physiologists, and NDIS-supported programs aiming to create personalised exercise programs for people with down syndrome.

Medicine Ball Toss Procedure

  1. Find a lightweight medicine ball (start with 1-2kg) that is easy to grip.
  2. Sit or stand a few feet away from a partner.
  3. Toss the ball back and forth using different throwing techniques:
    • Overhand toss (for strength and precision)
    • Underhand toss (for coordination and control)
    • Side passes (for engaging the oblique muscles and improving lateral movement)
  4. Encourage controlled movements rather than throwing hard, focus on accuracy.
  5. Make it fun and interactive. Add a challenge like counting how many successful passes can be made in one minute.

4. Single-Leg Stands

Down syndrome exercise programs include balance training. Single-leg stands help strengthen stabilising muscles and improve postural control.

Single-Leg Stands Procedure

  1. Stand next to a sturdy chair or wall.
  2. Keep your feet hip-width apart.
  3. Lift one foot slowly a few inches off the ground. Keep your knee slightly bent.
  4. Hold the position for 5-10 seconds. Your posture should remain upright.
  5. Lower your foot gently then switch to the other side.
  6. Repeat 5-10 times per leg, gradually increasing the duration as balance improves

Try to time the balance hold to a favorite song to make it fun and engaging. You can turn it into a game. See how long they can balance before putting the foot down.

5. Obstacle Course

Obstacle course is a creative and engaging down syndrome exercise. An obstacle course mixes movement, creativity, and problem-solving. This type of down syndrome exercise helps build strength, improve coordination, and confidence. Your loved one with down syndrome doesn’t need to go to the gym. You can help them by creating a personalized obstacle course using household items.

How to Create Your Personalised Obstacle Course?

  1. Step over cones or hurdles. You can use cones, pillows or small objects as obstacles to step over.
  2. Crawl under a table or tunnel. Crawl on hands and knees to navigate under the obstacle.
  3. Balance on one foot for a few seconds. Place a balance pad, soft mat, or a taped line on the floor to practice standing on one foot for a few seconds.
  4. Jump over a soft barrier. You can foam blocks or yoga mats for safe, low impact jumping exercise.
  5. Toss the ball and aim for the target. You can set up a hoop, bucket, or target.
  6. Create a zig-zag path using a marker or cones.

6. Dancing

Dancing is an enjoyable down syndrome exercise to stay active. They can do zumba, hip-hop, or freestyle. Dancing is a social and engaging way for people with down syndrome to get moving. Dancing can help people with down syndrome express themselves through dancing. 

According to studies, rhythmic activities can improve motor skills, spatial awareness, and memory retention.

How to do it

  1. Choose their favourite song. Select an upbeat or familiar music that can encourage movement. It’s easier for individuals with down syndrome to follow along with songs that have clear rhythms.
  2. Start with simple dance moves. You can start with beginner friendly down syndrome exercises like clapping, stomping, or side steps.
  3. Use visual cues or demonstrations. People with down syndrome can learn best through modeling.
  4. Try a dance-based fitness app or youtube workout. There are many adaptive dance programs designed for individuals with special needs.
  5. Encourage participation in group dance classes. Many NDIS exercise physiologists and inclusive fitness programs offer dance-based group classes.
  6. Keep it fun and pressure free. Focus on enjoyment rather than perfection to make dancing an effective down syndrome exercise. Let them dance freely.

7. Swimming

Swimming provides the ideal combination of low-impact movement and whole-body activity. People with down syndrome usually suffer from hypotonia or joint problems. Swimming exercise can improve cardiovascular health, coordination, flexibility, and muscle strength.

How to do it

  1. Start in shallow water. Let them splash or play so they can familiarize themselves with the water. Use pool noodles or life vests.
  2. Practice basic movements. Let them hold onto the edge of the pool so they can practice kicking legs.
  3. Introduce simple strokes. You can teach them to do dog paddling, breaststroke or backstroke.
  4. Gradually increase difficulty level. Try to introduce more advanced strokes like freestyle or butterfly. You can add fun activities like swimming through hoops, retrieving pool toys, or playing water games.

Tips for Making Exercise Fun & Consistent

  • Use music and rhythm-based activities to keep workouts engaging.
  • Try group classes or family workouts for motivation.
  • Use apps and fitness trackers to gamify progress.
  • Offer positive reinforcement and rewards to maintain interest.

Professional Support & Personalised Exercise Plans With Sydney Exercise Medicine

Working with an NDIS exercise physiologist can be beneficial for people with down syndrome. Sydney Exercise Medicine offers personalised exercise programs designed for down syndrome disability.

Personalised exercise programs help address specific needs of people suffering from down syndrome.

Down syndrome exercise should focus on having fun. Choose engaging, ability-appropriate workouts to make them stay active in a way that’s enjoyable and beneficial.

If you’re looking for personalised exercise support? Check out Sydney Exercise Medicine.

If you found this article helpful, check out our next one: Top 6 Therapy Techniques Used by Exercise Physiologists for Autism