EXERCISE & PHYSICAL HEALTH – COMPLETE GUIDE (YOUNG ADULTS 18+)

EXECUTIVE SUMMARY & MEDICAL DISCLAIMER

Sedentary autistic adults face 3x higher risk of obesity and type 2 diabetes compared to peers. Physical inactivity combines with sensory sensitivities, routine challenges, and executive function barriers to create significant long-term health risks. This guide builds a "move system": 15 minutes daily minimum, sensory-friendly options, and routine integration into daily life. Goal: 150 minutes/week movement, BMI stable or improved within 6 months, lifelong fitness habits established.

CRITICAL DISCLAIMER: This is an educational resource only—not medical advice. Before starting any exercise program, consult your healthcare provider, especially if you have existing health conditions (heart disease, diabetes, joint issues, asthma, or any condition limiting physical activity). Your doctor may recommend specific modifications, clearance testing, or supervision. Exercise should complement, not replace, medical treatment. Stop immediately if you experience pain, dizziness, chest discomfort, shortness of breath, or irregular heartbeat and seek medical attention. Warning: Check with your doctor about potential drug interactions (e.g., beta-blockers, blood pressure medications) that may affect heart rate response to exercise.

CORE MOVEMENT SKILLS CHECKLIST (NON-NEGOTIABLE FOR HEALTH)

Master these skills through 30 days of practice. Score 90%+ before considering yourself "exercise-ready."

Skill	Description	Mastery Level	How to Practice
Walk 15+ minutes	Sustained walking without stopping (any pace)	6/7 days per week without reminder	Walk with timer, add 1 minute weekly
Perform 10 bodyweight exercises	Know and execute basic moves (squats, pushups, etc.)	Complete full set with good form	YouTube videos, practice 2x/week
Stretch 5 minutes daily	Basic stretching routine (hamstring, hip, shoulder)	Daily without reminder, flexible joints	Morning or evening routine
Hydrate 64 oz/day	Drink 64 ounces of water daily (about 8 cups)	Complete by 9 PM most days	Marked water bottle, phone reminders
Sleep 7–9 hours nightly	Consistent sleep schedule (same time, most nights)	6/7 nights per week	10 PM lights out, no screens by 9 PM

If <90% on any skill: Start with 5 minutes/day movement only. Build from there. No shame—this is how habits form.

Medical warning: If you have balance issues, joint problems, or cardiovascular concerns, consult your doctor for safe starting intensity. Stop if dizzy, short of breath, or chest pain occurs.

Your role: "Let's practice walking first. No gym, no equipment. Just 15 minutes daily for 2 weeks."

WHY MOVEMENT MATTERS FOR AUTISTIC ADULTS

Health Benefit	Impact	Timeline
Weight management	Prevents obesity (3x autism risk)	3–6 months visible
Blood sugar control	Prevents/delays diabetes	Immediate (blood work in 3 months)
Heart health	Lowers blood pressure and cholesterol	2–4 weeks measurable
Mood & anxiety	Natural anxiety relief, improves sleep	1–2 weeks immediate
Energy & focus	Better stamina, less fatigue, sharper thinking	1–2 weeks
Sensory regulation	Movement resets nervous system	Immediate
Sleep quality	Deeper sleep, fewer night wakings	1–2 weeks
Joint & bone strength	Prevents osteoporosis, improves balance	6+ months
Longer lifespan	Exercise adds 5–10 years to life expectancy	Lifelong benefit

BIOMEDICAL SUPPORT (consult healthcare provider):

Omega-3 fatty acids (fish oil): Supports heart health, reduces inflammation, may improve mood Warning: Check for fish/shellfish allergies; consult if on blood thinners (interaction risk)
Vitamin D (sun exposure or supplement): Supports mood, bone health, immunity Warning: Get blood test first; overdose possible with high doses
Magnesium (glycinate): Supports muscle recovery, sleep, stress management Warning: Consult if kidney issues or on heart medications (interaction risk)
B-vitamins (complex): Support energy production during exercise Warning: Rare allergies; consult if on seizure medications
Iron-rich foods (spinach, beef, fortified cereals): Prevent fatigue, support oxygen transport Warning: Nut/seed allergies if using nut butters; consult if on blood pressure meds

DAILY MOVEMENT MENU (PICK 1 – 15 MINUTES)

Variety prevents boredom. Pick what matches your sensory needs and mood.

Movement Type	Duration	Location	Sensory Profile	Cost	Best For	Medical Warning
Walking	15–20 min	Outside, treadmill, or indoor mall	Fresh air (outdoor), quiet (treadmill), climate-controlled (mall)	Free–$5/year gym membership	All fitness levels, accessible	Consult if balance/joint issues; avoid if recent injury
YouTube Yoga	15–30 min	Home, quiet room	Gentle, low-impact, guided instruction	Free	Flexibility, calm, stress relief	Avoid if neck/back injury; consult if high BP
Strength Training	15–20 min	Home with dumbbells or bodyweight	Controlled, solo, measurable progress	$50–$100 equipment	Building strength, routine	Start light weights; consult if heart condition
Swimming	20–30 min	Community pool or gym pool	Sensory soothing (water pressure), low-impact, no sweat	$10–$25/month pool access	Joint-friendly, relaxation, full-body	Asthma warning (chlorine); consult if ear infections
Stationary Bike	15–20 min	Home or gym	Solo, rhythmic, controllable intensity	$100–$300 equipment (used: $50)	Cardio, leg strength, hyperfocus	Consult if knee/hip issues or heart condition
Dancing	15–20 min	Home, favorite music	Fun, music-driven, creative movement	Free (YouTube music)	Stress relief, joy, cardio	Avoid if balance issues; low-impact version
Stretching/Flexibility	10–20 min	Home, mat	Calm, focused, improves range of motion	Free–$15 mat	Recovery, flexibility, relaxation	Avoid if recent injury; consult if surgery history

Sensory considerations:

Noise-sensitive? Home workouts, headphones, outdoor walking at quiet times
Light-sensitive? Morning or outdoor movement, avoid bright gym lights
Crowd-averse? Solo walks, off-peak gym hours (ask staff), home workouts
Sweat-averse? Have dry clothes ready, change immediately after
Smell-averse? Outdoor > gym locker rooms; home workouts preferred

Medical warning: Always warm up 3 minutes. Stop if joint pain, chest pain, dizziness, or irregular heartbeat. Consult doctor if pregnant, post-surgery, or chronic condition.

Your role: "Which movement sounds okay? Let's start with that one."

WEEKLY MOVEMENT SCHEDULE (ROUTINE INTEGRATION)

Consistency matters more than intensity. Same time, same movement builds automatic habits.

WEEKLY MOVEMENT ROUTINE (Copy into calendar)

MONDAY: Walk 20 minutes (after dinner, 6:30 PM)

TUESDAY: Strength 15 minutes (morning, 7:00 AM, before breakfast)

WEDNESDAY: Walk 20 minutes (after dinner, 6:30 PM)

THURSDAY: Strength 15 minutes (morning, 7:00 AM)

FRIDAY: Walk 20 minutes (after dinner, 6:30 PM)

SATURDAY: Active hobby (bike, swim, dance, or extended walk – 30–45 min)

SUNDAY: Yoga/Stretch 10 minutes (morning calm, 8:00 AM)

TOTAL: 145–155 minutes/week (exceeds recommended 150 min)

NOTES:

• Same time daily (automatic trigger)

• Pair with existing routine (after meal, before shower, etc.)

• Phone alarm 10 minutes before

Habit-stacking (pairs movement with existing routine):

Walk → after dinner cleanup
Strength → before breakfast
Yoga → Sunday morning coffee
Bike → favorite podcast time

If you miss:

1 day: Double next day
2 days: 5-min restart (don't wait for "perfect" day)
3+ days: Assess barrier, adjust schedule, restart small

Medical warning: If on heart medications, monitor heart rate (target 50–70% max; consult doctor for personal range). Avoid exercise if fever, recent surgery, or uncontrolled asthma.

Your role: "Pick your movement time now. Same time every day. Set phone reminders."

SENSORY-FRIENDLY EXERCISE OPTIONS

Autistic adults need customized movement. Match your sensory profile.

Sensory Sensitivity	Avoid	Prefer	Solutions	Medical Warning
Loud/noisy	Busy gyms, group classes, loud music	Solo workouts, home, headphones, quiet pools	YouTube workouts at home; outdoor walking; quiet gym hours	Noise sensitivity may worsen asthma; consult doctor
Bright lights	Fluorescent gyms, bright indoor courts	Outdoor movement, natural light, dimmed home	Morning/evening walks; home equipment; gym with good lighting	Photosensitivity with epilepsy; consult neurologist
Crowds	Busy gyms, group fitness classes, peak hours	Solo walks, home workouts, off-peak gym	Walk alone; home strength training; go to gym 10 AM–2 PM weekdays	COVID/immunocompromised; consult doctor
Temperature extreme	Very hot gyms, cold outdoor winter	Climate control, water movement, moderate temp	Indoor pool (cooler, soothing); home workouts; AC treadmill	Heat intolerance with medications; consult doctor
Sweating sensation	Exercises causing heavy sweat	Gentle yoga, walking, swimming	Swimming (don't feel sweat in water); water-based movement	Excessive sweating with thyroid condition; consult
Smells	Gym locker rooms, others' sweat/cologne	Outdoor air, home, fresh-air exercise	Walk in nature; home gym; open-air bike paths	Asthma triggered by odors; consult pulmonologist
Skin contact	Crowded group classes	Solo movement, solo equipment use	Home workouts; private sessions; individual sports	Skin conditions (eczema); consult dermatologist

Your role: "What sensory bothers you most? Let's avoid that in your movement plan."

HOME EQUIPMENT KIT ($100 TOTAL, STARTER)

Start with basics. Add as you progress.

HOME EXERCISE KIT – STARTER ($100 budget)

ESSENTIAL:

□ Dumbbells: 5 lbs, 10 lbs, 15 lbs ($30, used/Amazon basics) **Warning:** Consult if shoulder/elbow injury

□ Yoga mat: Non-slip, 6mm thick ($15)

□ Resistance bands: Set of 3 colors ($10) **Warning:** Avoid if latex allergy

□ Water bottle: 32 oz marked for hydration ($10)

□ Gym clothes x3: Moisture-wicking, comfortable ($30)

□ Phone holder or wall space (free)

OPTIONAL (add later):

□ Jump rope ($5) **Warning:** Balance issues

□ Exercise step/bench ($20)

□ Foam roller (muscle recovery) ($15)

□ Stopwatch/timer (phone free)

□ Mirror (form check, free if you have one)

STORAGE:

Small shelf or corner of bedroom. Keep visible as visual reminder.

TOTAL STARTUP: $95–$110

Where to buy:

Amazon (reviews help find beginner-friendly)
Dick's Sporting Goods
Used: Facebook Marketplace, Craigslist, Goodwill
Library may have yoga mat/weights to borrow

Medical warning: Inspect equipment for latex (band allergies). Consult doctor if obesity limits mobility (start seated exercises).

Your role: "Let's assemble your kit this week. You'll have everything for home workouts."

5-MINUTE QUICK MOVES (NO EXCUSES)

On days you can't do 15 minutes, do 5. Something beats nothing.

5-MINUTE NO-EQUIPMENT WORKOUT (repeat 2x = 10 minutes)

□ 30 jumping jacks (or step side-to-side if quiet needed/joint issues)

□ 20 squats (feet shoulder-width, go down as far as comfortable; chair squats if needed)

□ 10 pushups (knees fine! can do against wall)

□ 30-second plank hold (can do on knees or against wall)

□ 30-second march in place (high knees)

□ 10 lunges each leg (or just step forward/back; skip if knee issues)

□ 15 bicycle crunches (lying down, core work; seated if back pain)

□ Rest 10 seconds

REPEAT: Do whole set 2x for 10 minutes total.

TIME: 5–10 minutes

NO equipment needed

NO noise required

NO coordination

Benefits:

Increased heart rate (cardio)
Muscle activation (strength)
Can do in apartment silently
Builds confidence ("I did something!")
Takes zero time (even 2 min counts)

Medical warning: Modify for joint issues (chair squats, wall pushups). Stop if sharp pain. Consult if cardiac history.

Your role: "If you're tired or overwhelmed, do 5 quick moves. That counts."

HYDRATION & SLEEP SYSTEM (NON-NEGOTIABLE)

Movement is 50% sweat; recovery is 50% sleep + water. Both are essential.

Hydration System

Task	Daily Goal	How	Tools	Medical Warning
Drink water	64 oz (8 cups)	Spread throughout day	Marked water bottle (32 oz x2)	Consult if kidney issues or water retention meds
Timing	By 9 PM (not before bed)	Morning, afternoon, evening	Phone reminders at 9 AM, 12 PM, 3 PM, 6 PM	Avoid if hyponatremia risk
Post-exercise	16–20 oz additional	Immediately after movement	Water bottle at workout spot	Electrolytes if sweaty >30 min (low-sodium diet warning)
Monitor	Clear/light urine	Check color as indicator	No special tools needed	Dark urine + fatigue = doctor

Dehydration signs: Dark urine, fatigue, headache, dizziness. Drink more water.

BIOMEDICAL SUPPORT: Electrolytes (coconut water, sports drink) after sweaty exercise >20 minutes. Warning: Consult if diabetic (sugar content), kidney disease, or low-sodium diet.

Sleep System

Sleep Element	Goal	How to Achieve	Medical Warning
Bedtime	10:00 PM (consistent)	Set phone alarm 9:30 PM ("bedtime in 30 min")	Consult if sleep apnea or insomnia meds
Wake time	6:00 AM (consistent)	Sunrise alarm or phone alarm	Avoid screens if melatonin supplement
Duration	8 hours	10 PM to 6 AM	Consult if sleep disorders
Screen cutoff	9:00 PM (no screens 1 hour before bed)	Put phone/laptop away; no TV	Blue light glasses if screen needed
Bedroom	Cool (65–68°F), dark, quiet	Blackout curtains, white noise app (free), fan for cool air	Weighted blanket if anxiety (consult)

Why sleep matters for exercise:

Muscles recover during deep sleep
Hormone regulation (appetite, energy)
Better workout performance next day
Improved mood and focus

Your role: "Same bedtime every night, even weekends. Sleep is when your body gets stronger."

NUTRITION INTEGRATION (FUEL FOR MOVEMENT)

Exercise + proper nutrition = results. Without nutrition, exercise is 50% effective.

When	Food	Timing	Why	Examples	Allergy Warning
Pre-workout (30–60 min before)	Simple carbs + protein	Fuel for upcoming work	Banana + peanut butter, toast + egg, apple + almonds	Nut allergy: Skip PB, use cheese/yogurt
Post-workout (within 30 min)	Protein + carbs	Muscle recovery, refuel glycogen	Protein shake + banana, Greek yogurt + granola, chicken + rice	Dairy allergy: Plant-based protein, rice + beans
Daily meals	3 meals + 2 snacks	Consistent energy all day	Breakfast (7 AM), lunch (12 PM), snack (3 PM), dinner (6 PM), snack (9 PM if needed)	Consult if diabetes or food intolerances
Protein	Every 3 hours	Builds and repairs muscle	Chicken, fish, eggs, beans, yogurt, nuts, tofu	Egg/shellfish allergy: Beans, seeds
Hydration	64 oz water + electrolytes after intense exercise	Replaces fluids lost to sweat	Plain water, coconut water, sports drink (low sugar)	Coconut allergy: Sports drink alternative

BIOMEDICAL NUTRITION SUPPORT (consult healthcare provider):

Iron-rich foods (spinach, beef, fortified cereals): Prevent fatigue, support oxygen transport Warning: Nut/seed allergies if using nut butters; consult if on blood pressure meds or GI issues
Omega-3 fish oil (fish or supplement): Reduces inflammation from exercise Warning: Fish/shellfish allergies; blood thinner interaction
Magnesium (almonds, dark leafy greens, supplement): Muscle recovery and cramp prevention Warning: Kidney disease, diarrhea risk, heart med interactions
Vitamin D (sun exposure, fatty fish, supplement): Supports muscle function Warning: Blood test first; overdose risk
Probiotics (yogurt, kefir): Gut health supports nutrient absorption Warning: Dairy intolerance, immune-compromised consult

Your role: "Eat protein before and after movement. Energy in = energy out."

PROGRESS TRACKER (PRINT MONTHLY, POST ON MIRROR)

Visual tracking motivates. Track one metric: movement minutes.

MOVEMENT TRACKER – [Month/Year]

Week 1: Mon __ Tue __ Wed __ Thu __ Fri __ Sat __ Sun __ TOTAL: ___/150 min

Week 2: Mon __ Tue __ Wed __ Thu __ Fri __ Sat __ Sun __ TOTAL: ___/150 min

Week 3: Mon __ Tue __ Wed __ Thu __ Fri __ Sat __ Sun __ TOTAL: ___/150 min

Week 4: Mon __ Tue __ Wed __ Thu __ Fri __ Sat __ Sun __ TOTAL: ___/150 min

MONTHLY TOTAL: _____ minutes (Goal: 600+ minutes)

MOOD CHECK (circle one):

Week 1: Better / Same / Worse

Week 2: Better / Same / Worse

Week 3: Better / Same / Worse

Week 4: Better / Same / Worse

VISUAL CHECK (honest):

□ Clothes fit looser? (after 4 weeks)

□ More energy? (any time)

□ Sleep better? (any time)

□ Less achy? (after 2 weeks)

□ Happier mood? (after 1 week)

NOTES:

___________________________________________________________________

How to use:

Print at start of month
Fill in minutes daily (just a number)
Circle mood weekly
Post on bathroom mirror (see daily)
Celebrate when you hit 150 min/week

Medical warning: Track for unusual fatigue, pain, or swelling. Consult doctor if symptoms persist.

Your role: "Track daily. See the pattern. You're building a healthier life."

MOTIVATION HACKS (WHEN WILLPOWER FAILS)

Willpower is overrated. Systems and tricks work better.

Hack	How It Works	Example	Warning
Hyperfocus playlist	Create specific music for workouts; brain associates song with movement	Songs 30–40 min long; replay same 5 songs	Volume <80% to protect hearing
Gamification apps	Turn movement into game with streaks and rewards	Strava (walking/running tracking), Zombies! Run! (audio game)	Screen time limits
Walk buddy	Regular partner increases accountability	Friend, family, or dog; same day/time weekly	COVID precautions if immunocompromised
Reward system	Immediate reward after movement	30 min video game, favorite snack, podcast episode	Healthy rewards; nut/dairy allergies
Accountability buddy	Text photo/proof to trusted person	Send "movement done" text to family member	Privacy comfort
Calendar X	Cross off each day with marker; don't break chain	Visual proof of consistency on wall calendar	N/A
Pre-lay clothes	Eliminate friction; gear ready night before	Gym clothes on chair when you wake up	N/A
Auto-payment	Pay upfront for gym/class (sunk cost motivation)	Month gym membership ($30): more likely to go	Budget within means
Phone reminder	Scheduled alerts at movement time	Ding at 6:30 PM = "walk time"	N/A
Watch yourself improve	See progress on tracker/scale/mirror	Monthly photo (same clothes, same pose)	Body image sensitivity

Your role: "Find your hack. What makes movement feel automatic?"

MEDICAL BASELINE (YEARLY CHECKUP)

Track health metrics before and after 6 months of movement.

Metric	Baseline (Month 0)	Recheck (Month 6)	Normal Range	Goal	Warning
Blood pressure	_____ / _____	_____ / _____	<120/80	Lower if high	Consult if >140/90
Resting heart rate	_____ beats/min	_____ beats/min	60–100 bpm	Lower is better	>100 bpm consult
Blood sugar (fasting)	_____ mg/dL	_____ mg/dL	70–100 mg/dL	Stable, <100	>126 diabetic risk
Cholesterol (total)	_____	_____	<200 mg/dL	Lower is better	>240 high risk
BMI / Weight	_____ / _____ lbs	_____ / _____ lbs	Varies	Stable or lower	Rapid change consult
Energy level (1–10)	_____	_____	N/A	Improvement	N/A
Sleep quality (1–10)	_____	_____	N/A	Improvement	N/A
Mood (1–10)	_____	_____	N/A	Improvement	N/A

How to get baseline:

Ask doctor at annual visit: "Can I get bloodwork to track health?"
Many clinics offer $50–$100 preventive health panels
Request your results (you can ask for copies)

Why track:

Proves movement works (concrete proof)
Early warning of diabetes/heart issues
Motivates (seeing numbers improve)
Doctor conversations ("I've been moving 150 min/week; my BP dropped!")

Warning: Annual checkups essential. Discuss family history, medications, and symptoms with doctor.

Your role: "Get baseline numbers from your doctor before we start. Then recheck in 6 months."

PUBLIC EXERCISE OPTIONS (LOW/NO COST)

Community resources make movement affordable.

Option	Cost	Availability	Sensory Profile	Medical Warning
Free parks/trails	Free	Most neighborhoods, parks app	Outdoor, quiet, social if crowded	Sunscreen, hydration, heat warnings
Public pool	$5–$15/visit or $30–$50/month	Summer (free) to year-round (fee)	Cool, calming, low-impact	Chlorine asthma trigger; ear infection risk
Community center gym	$20–$50/month	Most towns, subsidized for low-income	Quieter than commercial gyms	Equipment safety check
YMCA	$40–$60/month (sliding scale available)	Most cities, scholarship available	Beginner-friendly, classes offered	COVID precautions
Library fitness classes	Free	Many libraries offer virtual fitness	Home-based, guided	N/A
Walking groups	Free	Meetup.com, local parks	Social, structured, public	Group size comfort
Outdoor fitness parks	Free	Many parks have outdoor equipment	Sunshine, fresh air, public	Weather exposure
Bike share/trails	$3–$15/trip or $100+/year pass	Urban/suburban areas	Outdoor, scenic, low-impact	Helmet, traffic safety

Find local options:

Google: "[Your town] free gyms" or "affordable gym"
Call community center: Ask about sliding-scale fees
Visit 211.org (resource finder): Search "fitness" in your area
Parks & Recreation website: Usually lists free programs

Warning: COVID/immunocompromised: Check facility policies. Outdoor preferred.

Your role: "Let's find 2–3 free/cheap options near you this week."

WHEN YOU MISS (RECOVERY & RESTART)

Missing days is normal. How you respond matters.

Situation	Action	Mindset	Medical Warning
Missed 1 day	Do double movement next day (or split it)	No shame; consistency over perfection	N/A
Missed 2–3 days	5-minute restart (don't wait for "perfect" day)	Small is better than perfect	N/A
Missed 1 week	Start over at week 1 intensity (15 min)	Restart is victory, not failure	N/A
Injury	Upper body only (if lower leg hurt) or rest + doc approval	Healing is part of fitness	See doctor for persistent pain
Illness	Rest until recovered; restart easy	Your body needs healing energy	Fever >100.4°F: full rest
Burnout	Switch activity type (walk → yoga, weights → swim)	Boredom is valid; change it	N/A

Restart script:

"I missed [X days]. That's okay. Starting now with 5 minutes. Something beats nothing."

Not:

"I ruined everything. I'm a failure."

Your role: "Missing is normal. We restart together, no judgment."

INJURY PREVENTION & SAFE MOVEMENT

Autistic adults sometimes ignore pain signals. Watch for injury warnings.

Warning Sign	Severity	Action	When to See Doctor
Muscle soreness (24–48 hours after exercise)	Normal	Continue; use ice/heat if needed; stretch	N/A
Sharp pain during movement	STOP	Stop immediately; ice 15 min	Persists >48 hours
Swelling/bruising	Moderate	Ice, elevation, rest	Increases or worsens
Pain that worsens with movement	STOP	Rest day; doctor approval before resuming	>3 days
Numbness/tingling	Serious	Doctor ASAP	Immediately
Unable to move joint normally	Serious	Doctor ASAP	Immediately

Prevention:

Warm up 3 minutes before movement
Stretch 5 minutes after movement
Rest 1 day per week (recovery)
Listen to your body (autistic adults often override pain signals)

Warning: Medications (painkillers, anti-inflammatories): May mask injury. Consult doctor.

Your role: "If it hurts, we stop. Injuries mean longer breaks, not faster progress."

MILESTONES (CELEBRATE PROGRESS)

Timeline	Milestone	How to Celebrate
Month 1	15-minute movement routine established (5+ days/week, no reminder needed)	Special meal or outing
Month 2	Baseline health metrics obtained (BP, cholesterol, weight, photos)	Acknowledge progress to trusted person
Month 3	Clothes fit looser OR energy notably improved OR mood better	New workout outfit or gear
Month 4	150 minutes/week achieved consistently (4 weeks running)	Small reward (favorite game, movie night)
Month 6	Health metrics improve (BP lower, cholesterol better, weight lower, energy up)	Doctor visit to review improvements
Month 9	Advanced exercises mastered (can do full set with good form)	Upgrade equipment (heavier dumbbells, etc.)
Year 1	Maintain 150+ min/week; health stable/improved; lifelong habit established	Major celebration (activity, meal, experience)

Your role: "Every month, celebrate. Movement is an achievement worth recognizing."

MOVE CHART (PRINT 8.5x11, POST ON FRIDGE/WALL)

Daily visual accountability.

DAILY MOVEMENT LOG – [Month]

DAY	ACTIVITY TYPE	DURATION	MOOD BEFORE	MOOD AFTER	NOTES
Mon	Walk	15 min	😐	😊
Tue	Strength	20 min	😐	😊
Wed	Walk	15 min	😐	😊
Thu	Strength	20 min	😐	😊
Fri
Sat
Sun

Print weekly. Fill daily. Celebrate completion.

NATIONAL RESOURCES

Fitness Apps (free or cheap):

Strava (walking/running tracking, free)
Zombies! Run! (audio fitness game, $5/month)
YouTube fitness (free videos by fitness type)
Fitbit/Apple Health (free tracking)

Low-Cost Community Resources:

Your town recreation department (often free/cheap classes)
YMCA (scholarship available): ymca.org
Community health centers: 211.org
Disability-specific fitness programs: ACSM (American College of Sports Medicine)

Health Tracking & Information:

NIH Exercise Guidelines: nih.gov
CDC Physical Activity: cdc.gov/physicalactivity
American Heart Association: heart.org

Biomedical Supplement Resources (consult healthcare provider):

NIH Office of Dietary Supplements: ods.od.nih.gov
USDA Nutrient Database: fdc.nal.usda.gov
Healthline (credible supplement info): healthline.com

REMEMBER THIS

Movement is medicine. 15 minutes daily beats zero most days.

Perfect is the enemy of good. 5 minutes counts. Something beats nothing.

Your body will thank you. Energy, mood, sleep, and health all improve with consistent movement.

You belong in your body. Movement is not punishment—it's self-care.

PRINT & CARRY

Weekly Schedule (post on calendar)
Daily Checklist (fridge magnet)
Monthly Tracker (bathroom mirror)
Equipment Kit List (shopping reminder)
5-Minute Moves (laminated card, wallet)

SpectrumCareHub – Science-grounded autism family support

Educational resource only—not medical advice. Consult your healthcare provider before starting any exercise program, especially if you have existing health conditions. Exercise should complement, not replace, medical treatment. Stop immediately if you experience pain, dizziness, or chest discomfort and seek medical attention. Always disclose allergies, medications, and conditions to your doctor for safe exercise recommendations.

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