Helping kids with autism stay active doesn’t have to mean joining a sports team or setting aside a big block of time for exercise. In fact, short bursts of movement, what Penelope Friday, PhD, Postdoctoral Fellow at Henry Ford Health, shares are called “exercise snacks,” can be just as powerful.
These quick activities can:
- Strengthen muscles and bones
- Improve balance, coordination and motor skills by providing more frequent opportunities to move
- Boost focus and learning by getting more blood flow to the brain
- Support emotional regulation and help your child manage big feelings
- Offer fun, sensory-friendly ways to move without the pressure of structured workouts
Best of all, exercise snacks can be done at home, school or anywhere in just as little as one minute, and they can be tailored to your child’s unique interests and needs.
We share simple, practical tips to help you weave these mini-bursts of movement into your child’s day, no matter their age.
Toddlers and preschoolers (ages 2–5)
At this stage, movement is about building fundamental motor skills like balance, coordination and body awareness. Look for activities that tap into your child’s sensory interests.
Try these:
- Pretend animal walks: crawl like a bear, hop like a frog, waddle like a duck, hold one leg up like a flamingo
- Line jump: put painter’s tape or a scarf on the floor and jump over it forward, backward, and sideways.
- Mini obstacle course in the living room with pillows to jump over and weaving through household items.
- Toilet paper “laser beams” obstacle course: have your child be a “spy” who cannot touch the toilet paper “laser beams”
- Balloon taps to keep it in the air as long as possible
- “Laundry squats” by helping move clothes from washer to dryer
Parent tip: If your child enjoys a sensory experience like swinging or splashing water, build exercise snacks around that interest.
School-age kids (ages 6–12)
Kids in this range benefit from variety and choice, both of which help them stick with physical activity. Friday suggests starting with one exercise snack per day for the first week, then adding more over time.
Try these:
- One minute of jumping jacks, high knees or pretend jump rope
- Wall push-ups or stretches
- Play “Hungry Hippo” with your child by on the floor a few feet away. Both you and your child hold a plank position, then race to reach forward and grab as many items as possible without dropping your plank to build upper-body strength
- Texture walks by taking laps around the yard or block and noticing different surfaces like smooth, crunchy or soft
- Mini dance party to a favorite song clip
- Arm circles
Parent tip: Let your child pick the activity: “Do you want to do jumping jacks or hopscotch?” Create a master list based on your child’s movement preferences to refer to and help support child choice. Choice helps them stay engaged and builds confidence.
Teens (ages 13 and up)
Older kids and teens may need more vigorous options but still benefit from short bursts of activity. This can be especially helpful before homework or after screen time to reset focus and mood.
Try these:
- Sprint across the backyard and back, repeat 2–3 times
- Bodyweight circuit with squats, push-ups and plank holds for 20 seconds each
- Dance or choreographed TikTok routine
- Resistance band pulls for strength such as standing on a resistance band, hold each end, and pull hands toward chest while keeping elbows close to body to strengthen arms and shoulders, like a bicep curl
- Yoga sun salutations or seated stretches for stress relief
Parent tip: Model the activity. Join your teen for a quick set of exercise snacks. It’s good for you and can increase family connection.
Autism and physical activity tips to make it easy to keep moving
- Keep it short: Even one minute can help and several exercise snacks add up to help meet daily activity recommendations of 60 minutes per day.
- Link activity to everyday moments to help make movement a part of your child’s routine. For example, while dinner is in the oven or before sitting down for homework.
- Add in an exercise snack after a tough moment to help your child manage their feelings or behavior.
- Use a visible tracker like a calendar and stickers to mark completed exercise snacks.
- Focus on fun, not perfection. This is about movement, confidence and joy.
Free resource to get you started
There’s value in not having to start from scratch. Friday recommends exploring the InPACT at Home program from the University of Michigan School of Kinesiology, led by Rebecca Hasson, PhD, FACSM with an adaptive component from Haylie Miller, PhD. You’ll find free videos, play cards and family toolkits to make exercise snacks simple and engaging. You can make a free account and get moving!
This content is sponsored by Henry Ford Health. Learn more at henryford.com.
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