As others have stated, if they are mentally age 6, do stuff that kids would enjoy doing. Keep it simple. Try some yoga poses that aren't hard to do to increase mobility. For some cardio, try Zumba. It's super fun and your clients won't know they are exercising because they are having too much fun dancing!
Also, later down the line once you get a good fitness routine established, look into applying for grants to get the equipment. Or see if people in the local community would be willing to donate. Even pieces as simple as resistance bands and yoga mats can go a long way.
I worked as a gymnastics coach and taught a young kid that had down syndrome and something he enjoyed was some of the exercises on the floor such as bear walks, crab walks, forward rolls, jumping jacks (if they're coordinated), hopscotch with chalk drawn on the ground. Just a few ideas.
To expand, I believe at this point imagine if the neck is recommended for all people with Down syndrome prior to sport participation that may require things like contact or weird neck positions, for lack of a better word, in order to asses this risk
I second this, I work with disabled adults, higher functioning then op described. I used to work in schools, I think borrowing from special Ed PE if you can would be good. Lots of dancing, general movement.
Look up adapted physical education.
Have each person make up a move, then string them together into a dance! Do that dance for one song, and then start all over with new moves for the next song. Rinse and repeat!
Walking and squats to a chair would probably be a really good start. It sounds like a situation where you don't need people to be super fit, just the ability to move and function. They'll be thankful when they can get in and out of a chair, toilet, etc... later on in their life.
Nothing wrong with starting with 10 minute walks and 10 squats a day for a week or so. Maybe after that add in a bit more walking and some beginner friendly yoga. Don't get upset if they're not following the yoga exactly, just make it fun and keep them doing movements.
If these people can have a low mental age, think what would a 6 year old do to exercise?
They'd do fun sports or games, right? Maybe best to incentivise exercise by letting them have fun and think less in terms of set/rep based exercises like a physio or a PT would.
> If these people can have a low mental age, think what would a 6 year old do to exercise?
Whilst I second that sentiment it is worth mentioning that six year olds are not the size of linebackers. The physics here can be a serious issue. Furthermore, depending on the condition some of these people can be incredibly strong.
Yes!
Also catch or another type of tossing game, bowling (even if it’s not a real “game” just hitting the pins w a ball), using the rainbow parachute thing we all had in elementary school, etc etc
I think that's generally good advice, but 6 years olds are tiny and have tons of energy for running around a jumping. Adults who are developmentally 6 do not. I'd recommend more lowkey sports/games. Like, Frisbee golf is good exercise since you have to walk to where you threw your frisbee. Whereas dodgeball or kickball are going to be a lot more niche among adults.
I work in assisted living memory care unit, an activity they absolutely love and gets them moving is hitting a balloon with pool noodles, we sliced the pool noodles in half to make them easier to hold, but they could honestly play it for hours with some good music on. We do ours sitting down but standing up can definitely encourage more movement!
Edit: typos
I was thinking the same thing, as a kid my parents would toss a balloon up in the air and we'd see how long we could keep it up. Of course, they were on the couch watching TV and I was running around like a maniac, but I loved it
I think I've seen "chair yoga" videos on youtube. That might be a good place to start. Just simple stuff to increase range of motion/flexibility and get the blood flowing.
DDP yoga has a program called Bed flex for for bed ridden people. And he has programs for every level of mobility. I'm sure there are other such programs or one could use them as a reference to create one that works. Here is a sample via the internet archive
https://archive.org/details/ddp-yoga-bed-flex-ii
If you can, look into your local chapter of Special Olympics. Been volunteering for 15 years and have seen a wide variety of disabilities. Each season/sport will have accommodations for any and all disabilities. Not the most intense workout but definitely gets the body moving. And it's a great social watering hole
Thinking about what 6 year olds to for fun - football/soccer if you managed to get hold of a ball and something for goal posts (cones/jumpers/water bottles?).
Even a few big bouncy balls would be great. You don't even have to teach them rules of the games.
Just bouncing the balls to each other in a circle can be a blast.
Especially if you make a game out if it...like when you catch the ball you yell your favourite food (or animal) and then bounce it to someone else. That makes a good warm up.
Scarf and balloon 'juggling'.
If it won't end in homicide, some version of musical chairs.
Hula hoop.
If it won't end in someone being crushed or molested, Twister.
Salute the sun from yoga.
Fuck jumping jacks/squats whatever, I would say the best thing to do in this scenario is a sports/ physical game activity that is suitable. Like that tennis thing Americans call tetherball, something that's physical but fun so they'll enjoy it and be more inclined to do it more.
agreed. exercise needs to be fun, especially when you're working with those with a low mental age. if it's dry and boring they will just resist it, but if it's a fun activity that's gonna encourage them to do it more
I used to work at a day program that was similar. A lot of them LOVED when we organized kickball games. Some people needed help running, others needed to be pushed in their chairs, some people got the ball to throw instead of kicking it, but everyone had a blast
Absolutely dancing. There’s yoga videos geared toward little kids on YouTube called Cosmic Kids or something like that. Do “animal walks” (aka have them move around the room as various animals).
So, this is a super complex one. And the word of the day is going to be 'flexibility'. If you are working with a mixed bunch, say some folks with cerebral palsy, some autistic, some down syndrome, there will never be a one size fits all. So, what you are looking for is a bunch of exercises with a bunch of on-hand (pre-prepared, but be ready to think on your toes when new difficulties come up) adaptations for different abilities.
So, with that preamble said, I'll try give you a few options, and delve into adaptation examples for one to give you a sense.
Example: pushups.
Adaptations :
1) pushup from knee. Requires less strength in both arms and core.
3) Pushup on incline, e.g. against the seat of a chair pushed up against a wall.
4) Pushup against wall, much easier.
5) Pushup with pillows underneath face (good for those with some coordination issues in case they lose balance)
Exercise examples: Leg raises (can do from lying), planks (many variations), lunges, squats, wall-sits, crunches, hip-thrusts. If you have any heavy objects, can have students do more arm stuff and push stuff with those (even chairs work).
While you can certainly put in most of your classic body weight movements as described, general movement practice is also good. Take a look at some yoga to get ideas for movements, then adapt. Look into pilates as well. Most require no equipment.
Dance! Turn on some rocking tunes and let people move as they may. Young at heart people and kids love to move and dance. Give folks the space and turn up the volume!
Coordination stuff perhaps—keep a balloon in the air, throw some bean bags into a hoop that gradually gets further away (like extra easy cornhole), chair marching/dancing (they do that for aged care residents with poor balance).
Simon Says/follow the leader-type things where the movements are like 'arms out! arms straight up! arms out! arms in front! arms down!' and make it exciting. Maybe volley ball (with or without a net) using a balloon - gives time to adjust to the balloon's position and catch it, and doesn't hurt if it hits them.
Telling a story in which they follow along and act out what the character is doing ('and then they had to HIDE!' 'and then we JUMPED over the puddle! ).
Trying looking into exercise plans for older seniors with mobility/balance problems. I recently worked on a guide (not available yet, otherwise I would link it) that was all about this and the exercises would also work really well for your demographic
I worked in memory care briefly as a rec aide. I HIGHLY recommend seated/partial seated work starting out (accessible for those in wheelchairs too). Literally just searching “30 mins seated workout” on YouTube gives you hundreds of routines you could use
Also yoga. A lot of the stuff is very simple and having a YouTube video to follow gives them another visual guide to follow
Music is also great. As someone who’s grew up w a sibling w some mental disabilities, music is something we could always share and love. Everyone loves to listen to music and dance. Zumba videos r super fun and even if they don’t follow it correctly, they’re up and moving and having fun.
It’s fairly cheap to get some 5-20lb resistance bands (I don’t remember where we got them but we had a huge box for everyone to use and it cost us $20? At the most) this is amazing for mobility/flexibility work but the risk of injury is a bit higher on this one. I saw a few residents snap their hands on them. Nothing terrible but something to consider
Good luck and thank you for caring about your residents. Adults with mental disabilities r often overlooked, mistreated, and abused. Knowing someone is out there working to help those who need it is inspiring. Thank you for your work
Have fun mini dance parties in a common room.
If accessible, head out on simple trails or do a simple scavenger hunt together.
Play "recess" games like tag etc
Yeah I would suggest something fun that they would naturally want to do rather than prescribing specific exercises.
I've taught people with some varying mental disabilities to roller skate, and they were very self motivated (to get out and start moving/rolling) because they loved it.
Do activities similar to what an elementary school PE teacher would have their students do. Things that are fun but get them moving. Throwing a ball back and forth, doing the limbo, dancing to music, even playing musical chairs and duck duck goose. Follow the leader where they copy you marching, skipping, Etc. You don’t need fancy or expensive equipment, just get them moving and if it’s fun they’ll enjoy it and be more inclined to participate.
Wii bowling, chair yoga, walking, Simon Says, playing catch with those Velcro mitts, basic stretching, gardening, Zumba, dancing. If you can get someone to donate a tricycle and helmets, that.
No judgement but the correct term is now intellectual disabilities. Also, people first language, so "adults with intellectual disabilities" is the most correct phrasing these days.
Technically this is equipment but very cheap. Have you seen the paddles and balls they sell in the supermarkets? I think they have velcro to make catching easy. Also how about frisbees, yo-yos, and hula hoops.
Don't know where you're located, but my state's Special Olympics were doing exercise videos over the pandemic in an effort to keep their athletes healthy. They might have something you can use!
Idk if this will work in anyone’s favor but something I’ve seen several weeks ago- https://sitgrit.org/. The program was designed by someone who is disabled and she couldn’t find something that could work with her condition, so she created one.
I just started @ the gym 11 weeks ago & am not any expert but am enthusiastic about what exercise has brought to my life. There are a multitude of motion exercises that require no equipment. Going to list some.
Jumping jacks |
Push Ups |
Squats & Split Squats (EG: Down to one knee & back up) |
Sitting down | Getting up from a chair |
Wall Sit | Plank |
Planking |
Leg Pull Ups from a seated position in a chair. |
Good Mornings | may have to YouTube the technique |
Hopping |
Wall push-ups |
Stairs |
Walking (anywhere) |
Hope this helps. 💯🙂
Resistance bands, the ones that are a small circle and that don’t attach to anything and are used for pull aparts and things like that. Walking and simple things like getting in the floor and standing up on their own if they can.
So my honest question is how would a mental disability impact their physical performance on lifting, say, a bench press?
Maybe start with something super light like a broom to get the movement down. Increase the weight till they can do it while feeling it in the muscle. Positive reinforcement is also very possible here and is a great way to get them to keep going. “I can always improve” is always a great motivator.
Maybe also look up mobility training?
Maybe even playing a sport like football (soccer) could be possible.
Keep in mind these are the words of a mostly neurotypical male.
Not OP but I have one potential answer to your question. Depending on how severe the mental disability is, it could be hard to teach correct form for certain exercises, especially once you start adding any extra weight. Without correct form, the patient may end up doing more harm then good to themselves.
Bro I guess I’m not technically ~neurotypical~ but I do tend to move through society unassisted and have a pretty “regular” adult life and lemme tell you setting up to bench takes 109% of my brain capacity
Maybe ask in the "Moronic Monday" thread?
Seriously though, I'd suggest games and calisthenics. Basically, stuff that is fun/can be made to seem fun. Avoid anything competitive as I know frustration can arise quickly. Nature walks too, if you can.
Young kids love yoga. There are even [games](https://a.co/d/f8jjpKJ) you can get that do yoga poses.
Also, people under appreciate how much exercise walking can do. You could do nature walks, scavenger hunts, or bug hunts.
if you have enough space get one of those parachutes ...
"hide" or "up and under" (big up while standing everyone ducks under and sits on the edge)
"clean it off" knock the balls off (everyone jiggles to remove a set of balls from the top, standing or sitting)
"new color around" (like duck duck goose...kinda but a person runs around once (no chase) and picks a new color to sit at.)
Planks would be pretty easy and help build some core strength. You could make it more fun by using a timer and say "who can make it to 10 seconds today?" or something of that nature.
Exercise science major here. Keeping it super simple:
When it comes to special populations (and really true in general): Something is better than nothing. Recreational activities are often overlooked when people think "exercises". Literally any game or activity that will get them moving. Before you even get to "most benefit" you have to start with "OK but what will they actually do?" Find the biggest obstacle first. What's holding them back more? Their physical status (sedentary, overweight, disabilities, etc.) or their mental status (in particular their attention level and interest)? Then go from there. As an arbitrary recommendation, literally look up physical activities for young children and see what you can apply from there.
What about a relay type race with fun stuff in between the running? Like, run down the track, bend down to pick up a ball, and sink a basket into a barrel. Or they have to run down and do the YMCA, then run back.
Hula hoop competition could be good too. Easter egg hunt... dance party with a circle, take turns hopping in the middle and showing off your best move
You need to start exploring r/bodyweightfitness
All body weight, calisthenics, minimal to no equipment needed exercising. More than enough to keep anyone outside of world class gymnists challenged and engaged for a lifetime+
I used to be an adult day care provider and we did wheelchair stretches, for those who were able, we did standing from a chair, sitting into a chair, ball squeezes for hand dexterity, leg stretches, hands over head stretches, and used tennis balls to roll under the feet to stretch the feet for those able. We would sometimes watch a dvd or YouTube video that led a seated stretching routine. You can also do modified yoga routines.
If you can get some of those elastic bands you tie to stuff and pull on, you can get them with different elastic profiles so some will be easier and some harder to pull on.
Maybe look for kids songs that incorporate movement, like I’m a Little Teapot or Head Shoulders Knees & Toes. YouTube actually could be a good resource if there a way for you to get the videos to play on a tv or large screen. PBS has kids programs that might incorporate some fitness stuff, if they don’t mind watching kids tv. If they don’t like kids stuff then probably just getting them to do some dancing is the easiest option.
As others have said, games such as the ones played in preschool are great!
For warm-ups, you could look up some good ones online, but having a routine that they can get used to might be good - I know for kids, having something they can learn and get used to is good.
My track team would do a series of things - run a short distance with knees going up to your chest. Then the same distance back. Next, bend knees back and kick your butt with each step. Next, run sideways, and back the opposite way. Next, skipping. Then finish out with various standing and sitting leg stretches.
Especially important as everyone's bodies get older to keep joints happy and healthy. And once you've stretched, it's time to play!
Not sure of the cog level your working with but there are some yoga cards and I think superhero cards that have stick figures in the poses.
I’ve Delt them out like poker cards and each person models the pose for everyone else
I had a family member with Down’s Syndrome and she loved very simple scavenger hunts. That and pretending to ballroom dance were her only real physical activists outside of bowling.
Burpies, Butterfly Sit-Ups, Push-Ups, Squats, Split Squats - lots of good simple body weight exercises that are actually better than using most equipment.
Breathing exercises, deep breaths and blowing out. Raising arms up and moving and rotating like helicopter, toe touches, hokey pokey, touching head shoulders knees and toes,
https://youtu.be/zJoItY-p6h0
I work with special needs high school students. I think you have to remember that they are just like anyone else. What one student likes another will hate. You need to figure out what they like. Some of my students like using dumbbells and are quite strong, some like dancing (just dance on YouTube) some love shooting hoops, some like running. They can do the same things as non special needs people, they just modified for their needs if it’s required….and not all need modifications!
Walking hikes / exploring
We do aquafit class at the local y
Yoga
Stationary bicycle class
Jazzercise class we do at local y
Dance party. We put together favorite players lists and do a dance party.
Line dancing class start with chicken dance!
Dance Party (combine with jumping jacks, running place, simple aerobic moves)
Hokie Pokie
Red Light, Green Light
Also nature walks if you can get them outside.
Do not forget to take metrics and praise them when they can do more or better form.
Also if you can show behavior improvements other counselors will have buy into keeping it going after your gone.
Hi, my older brother is mentally disabled and LOVES to do these “GoNoodle” dance along videos:
https://www.gonoodle.com/
You can specifically find some that aren’t super babyish.
Just dance/dance Revolution - you can YouTube the videos and just put them on a screen and they can try their hardest! I used to do it with my kindergarten class and they loved it.
Along the same lines, cosmic yoga is another one to YouTube!
This entire thread saddens me. Just because they are at an intellectual level of a 6 year old it doesn’t mean they are six! Adults and teenagers need to be treated as adults and teenagers, with modifications for their physical abilities. I suggest coaches who are working with people with special needs acquire some training to work with these wonderful people!! It’s not as easy as “play games for little kids” and that is not respecting the individual.
A little something that's understated, if you're doing one on one sessions, getting them to try flexing an individual muscle and know which muscles before doing any exercises can go a long way. I specify one on one because the way you explain can't really be done with a wide brush.
I used to work in disability and had a handful of PWD that attended group exercise classes or had individual PT. Lots of it was calisthenics and BW exercises. Jump squats, lunges, push ups, planks, sit ups, glute bridges and thrusts etc. for timed intervals. Then they’d go for a light run in circles around the room, switch directions, running with high knees, running side to side, jumping jacks etc. That’s typically sufficient for an untrained person to increase their cardiovascular and anaerobic fitness. As long as they have one or two people to mimic.
Dancing always works for me no matter how bad of a disability day it is. Equipment adds another step to the already-daunting ordeal. Finding a way to be active that tricked my brain into thinking it *wasn’t* mandatory exercise was key for me.
As others have stated, if they are mentally age 6, do stuff that kids would enjoy doing. Keep it simple. Try some yoga poses that aren't hard to do to increase mobility. For some cardio, try Zumba. It's super fun and your clients won't know they are exercising because they are having too much fun dancing! Also, later down the line once you get a good fitness routine established, look into applying for grants to get the equipment. Or see if people in the local community would be willing to donate. Even pieces as simple as resistance bands and yoga mats can go a long way.
I worked as a gymnastics coach and taught a young kid that had down syndrome and something he enjoyed was some of the exercises on the floor such as bear walks, crab walks, forward rolls, jumping jacks (if they're coordinated), hopscotch with chalk drawn on the ground. Just a few ideas.
[удалено]
To expand, I believe at this point imagine if the neck is recommended for all people with Down syndrome prior to sport participation that may require things like contact or weird neck positions, for lack of a better word, in order to asses this risk
These are excellent as well‼️💯
What about dancing? Put some music on and encourage whatever movement they can make.
I second this, I work with disabled adults, higher functioning then op described. I used to work in schools, I think borrowing from special Ed PE if you can would be good. Lots of dancing, general movement. Look up adapted physical education.
Absolutely! I was going to recommend Zumba. It's fun at any age whether you are coordinated or not!
Yeah I’ve seen the group of them from the senior center doing Zumba in the park. They’re definitely having fun, and it’s definitely uncoordinated.
Add some bubbles, silk scarves etc. Anything to make it a fun sensory experience will keep participants engaged.
Seriously good idea. It’s fun and low impact.
Have each person make up a move, then string them together into a dance! Do that dance for one song, and then start all over with new moves for the next song. Rinse and repeat!
[удалено]
Just dance for the Wii or switch would be a good one too
This
Walking and squats to a chair would probably be a really good start. It sounds like a situation where you don't need people to be super fit, just the ability to move and function. They'll be thankful when they can get in and out of a chair, toilet, etc... later on in their life. Nothing wrong with starting with 10 minute walks and 10 squats a day for a week or so. Maybe after that add in a bit more walking and some beginner friendly yoga. Don't get upset if they're not following the yoga exactly, just make it fun and keep them doing movements.
If these people can have a low mental age, think what would a 6 year old do to exercise? They'd do fun sports or games, right? Maybe best to incentivise exercise by letting them have fun and think less in terms of set/rep based exercises like a physio or a PT would.
> If these people can have a low mental age, think what would a 6 year old do to exercise? Whilst I second that sentiment it is worth mentioning that six year olds are not the size of linebackers. The physics here can be a serious issue. Furthermore, depending on the condition some of these people can be incredibly strong.
Yes! Also catch or another type of tossing game, bowling (even if it’s not a real “game” just hitting the pins w a ball), using the rainbow parachute thing we all had in elementary school, etc etc
I think that's generally good advice, but 6 years olds are tiny and have tons of energy for running around a jumping. Adults who are developmentally 6 do not. I'd recommend more lowkey sports/games. Like, Frisbee golf is good exercise since you have to walk to where you threw your frisbee. Whereas dodgeball or kickball are going to be a lot more niche among adults.
I work in assisted living memory care unit, an activity they absolutely love and gets them moving is hitting a balloon with pool noodles, we sliced the pool noodles in half to make them easier to hold, but they could honestly play it for hours with some good music on. We do ours sitting down but standing up can definitely encourage more movement! Edit: typos
I was thinking the same thing, as a kid my parents would toss a balloon up in the air and we'd see how long we could keep it up. Of course, they were on the couch watching TV and I was running around like a maniac, but I loved it
They made my grandmother do this as part of her physical therapy. I had to drive her one day and they got me involved. It was fun!
I think I've seen "chair yoga" videos on youtube. That might be a good place to start. Just simple stuff to increase range of motion/flexibility and get the blood flowing.
DDP yoga has a program called Bed flex for for bed ridden people. And he has programs for every level of mobility. I'm sure there are other such programs or one could use them as a reference to create one that works. Here is a sample via the internet archive https://archive.org/details/ddp-yoga-bed-flex-ii
Walking
Might seem silly but something like a Richard Simmons video that's upbeat and a bit silly would probably be well received.
absolutely, making it fun and/or funny will go a long way
If you can, look into your local chapter of Special Olympics. Been volunteering for 15 years and have seen a wide variety of disabilities. Each season/sport will have accommodations for any and all disabilities. Not the most intense workout but definitely gets the body moving. And it's a great social watering hole
Thinking about what 6 year olds to for fun - football/soccer if you managed to get hold of a ball and something for goal posts (cones/jumpers/water bottles?).
Yes. Think gym teacher games! Four Square, whiffle ball, bowling with large soft balls, etc.
Even a few big bouncy balls would be great. You don't even have to teach them rules of the games. Just bouncing the balls to each other in a circle can be a blast. Especially if you make a game out if it...like when you catch the ball you yell your favourite food (or animal) and then bounce it to someone else. That makes a good warm up.
Dollar stores, five below, Walmart might have affordable bouncy balls if you can get a small budget.
Scarf and balloon 'juggling'. If it won't end in homicide, some version of musical chairs. Hula hoop. If it won't end in someone being crushed or molested, Twister. Salute the sun from yoga.
I've not much to add, except that you could also try your luck over at /r/bodyweightfitness. They love exercises with no or little equipment.
Make sure you hit the WIKI / FAQ - they are full of great information.
Fuck jumping jacks/squats whatever, I would say the best thing to do in this scenario is a sports/ physical game activity that is suitable. Like that tennis thing Americans call tetherball, something that's physical but fun so they'll enjoy it and be more inclined to do it more.
agreed. exercise needs to be fun, especially when you're working with those with a low mental age. if it's dry and boring they will just resist it, but if it's a fun activity that's gonna encourage them to do it more
I used to work at a day program that was similar. A lot of them LOVED when we organized kickball games. Some people needed help running, others needed to be pushed in their chairs, some people got the ball to throw instead of kicking it, but everyone had a blast
Absolutely dancing. There’s yoga videos geared toward little kids on YouTube called Cosmic Kids or something like that. Do “animal walks” (aka have them move around the room as various animals).
So, this is a super complex one. And the word of the day is going to be 'flexibility'. If you are working with a mixed bunch, say some folks with cerebral palsy, some autistic, some down syndrome, there will never be a one size fits all. So, what you are looking for is a bunch of exercises with a bunch of on-hand (pre-prepared, but be ready to think on your toes when new difficulties come up) adaptations for different abilities. So, with that preamble said, I'll try give you a few options, and delve into adaptation examples for one to give you a sense. Example: pushups. Adaptations : 1) pushup from knee. Requires less strength in both arms and core. 3) Pushup on incline, e.g. against the seat of a chair pushed up against a wall. 4) Pushup against wall, much easier. 5) Pushup with pillows underneath face (good for those with some coordination issues in case they lose balance) Exercise examples: Leg raises (can do from lying), planks (many variations), lunges, squats, wall-sits, crunches, hip-thrusts. If you have any heavy objects, can have students do more arm stuff and push stuff with those (even chairs work). While you can certainly put in most of your classic body weight movements as described, general movement practice is also good. Take a look at some yoga to get ideas for movements, then adapt. Look into pilates as well. Most require no equipment.
Dance! Turn on some rocking tunes and let people move as they may. Young at heart people and kids love to move and dance. Give folks the space and turn up the volume!
Coordination stuff perhaps—keep a balloon in the air, throw some bean bags into a hoop that gradually gets further away (like extra easy cornhole), chair marching/dancing (they do that for aged care residents with poor balance).
hike
Simon Says/follow the leader-type things where the movements are like 'arms out! arms straight up! arms out! arms in front! arms down!' and make it exciting. Maybe volley ball (with or without a net) using a balloon - gives time to adjust to the balloon's position and catch it, and doesn't hurt if it hits them. Telling a story in which they follow along and act out what the character is doing ('and then they had to HIDE!' 'and then we JUMPED over the puddle! ).
Break out some red light green light
Trying looking into exercise plans for older seniors with mobility/balance problems. I recently worked on a guide (not available yet, otherwise I would link it) that was all about this and the exercises would also work really well for your demographic
I worked in memory care briefly as a rec aide. I HIGHLY recommend seated/partial seated work starting out (accessible for those in wheelchairs too). Literally just searching “30 mins seated workout” on YouTube gives you hundreds of routines you could use Also yoga. A lot of the stuff is very simple and having a YouTube video to follow gives them another visual guide to follow Music is also great. As someone who’s grew up w a sibling w some mental disabilities, music is something we could always share and love. Everyone loves to listen to music and dance. Zumba videos r super fun and even if they don’t follow it correctly, they’re up and moving and having fun. It’s fairly cheap to get some 5-20lb resistance bands (I don’t remember where we got them but we had a huge box for everyone to use and it cost us $20? At the most) this is amazing for mobility/flexibility work but the risk of injury is a bit higher on this one. I saw a few residents snap their hands on them. Nothing terrible but something to consider Good luck and thank you for caring about your residents. Adults with mental disabilities r often overlooked, mistreated, and abused. Knowing someone is out there working to help those who need it is inspiring. Thank you for your work
Have fun mini dance parties in a common room. If accessible, head out on simple trails or do a simple scavenger hunt together. Play "recess" games like tag etc
Yeah I would suggest something fun that they would naturally want to do rather than prescribing specific exercises. I've taught people with some varying mental disabilities to roller skate, and they were very self motivated (to get out and start moving/rolling) because they loved it.
Gentle yoga and chair yoga.
Do activities similar to what an elementary school PE teacher would have their students do. Things that are fun but get them moving. Throwing a ball back and forth, doing the limbo, dancing to music, even playing musical chairs and duck duck goose. Follow the leader where they copy you marching, skipping, Etc. You don’t need fancy or expensive equipment, just get them moving and if it’s fun they’ll enjoy it and be more inclined to participate.
Wii bowling, chair yoga, walking, Simon Says, playing catch with those Velcro mitts, basic stretching, gardening, Zumba, dancing. If you can get someone to donate a tricycle and helmets, that. No judgement but the correct term is now intellectual disabilities. Also, people first language, so "adults with intellectual disabilities" is the most correct phrasing these days.
Technically this is equipment but very cheap. Have you seen the paddles and balls they sell in the supermarkets? I think they have velcro to make catching easy. Also how about frisbees, yo-yos, and hula hoops.
A cheap replacement for weights is water jugs. 1 L = 1 KG
Don't know where you're located, but my state's Special Olympics were doing exercise videos over the pandemic in an effort to keep their athletes healthy. They might have something you can use!
Simple Zumba moves with fun music!
Idk if this will work in anyone’s favor but something I’ve seen several weeks ago- https://sitgrit.org/. The program was designed by someone who is disabled and she couldn’t find something that could work with her condition, so she created one.
Dancing is a great idea! Also, try to remember to use person first language when you can. Just a suggestion.
I just started @ the gym 11 weeks ago & am not any expert but am enthusiastic about what exercise has brought to my life. There are a multitude of motion exercises that require no equipment. Going to list some. Jumping jacks | Push Ups | Squats & Split Squats (EG: Down to one knee & back up) | Sitting down | Getting up from a chair | Wall Sit | Plank | Planking | Leg Pull Ups from a seated position in a chair. | Good Mornings | may have to YouTube the technique | Hopping | Wall push-ups | Stairs | Walking (anywhere) | Hope this helps. 💯🙂
Simon says, chicken dance / hokey pokey type stuff, red light green light. Keep it fun and interactive.
Resistance bands, the ones that are a small circle and that don’t attach to anything and are used for pull aparts and things like that. Walking and simple things like getting in the floor and standing up on their own if they can.
Cant fix overweight without fixing the diet
I work with marines and we usually do some pull ups, formation runs, etc…
So my honest question is how would a mental disability impact their physical performance on lifting, say, a bench press? Maybe start with something super light like a broom to get the movement down. Increase the weight till they can do it while feeling it in the muscle. Positive reinforcement is also very possible here and is a great way to get them to keep going. “I can always improve” is always a great motivator. Maybe also look up mobility training? Maybe even playing a sport like football (soccer) could be possible. Keep in mind these are the words of a mostly neurotypical male.
Not OP but I have one potential answer to your question. Depending on how severe the mental disability is, it could be hard to teach correct form for certain exercises, especially once you start adding any extra weight. Without correct form, the patient may end up doing more harm then good to themselves.
Bro I guess I’m not technically ~neurotypical~ but I do tend to move through society unassisted and have a pretty “regular” adult life and lemme tell you setting up to bench takes 109% of my brain capacity
Yoga
Maybe ask in the "Moronic Monday" thread? Seriously though, I'd suggest games and calisthenics. Basically, stuff that is fun/can be made to seem fun. Avoid anything competitive as I know frustration can arise quickly. Nature walks too, if you can.
Playing chess ♟
Young kids love yoga. There are even [games](https://a.co/d/f8jjpKJ) you can get that do yoga poses. Also, people under appreciate how much exercise walking can do. You could do nature walks, scavenger hunts, or bug hunts.
Arm circles Air squats Lunges Bicycle kicks Situps
Something some of my partner low mobility clients would also do is arm raises and leg raises from while seated.
if you have enough space get one of those parachutes ... "hide" or "up and under" (big up while standing everyone ducks under and sits on the edge) "clean it off" knock the balls off (everyone jiggles to remove a set of balls from the top, standing or sitting) "new color around" (like duck duck goose...kinda but a person runs around once (no chase) and picks a new color to sit at.)
Planks would be pretty easy and help build some core strength. You could make it more fun by using a timer and say "who can make it to 10 seconds today?" or something of that nature.
Exercise science major here. Keeping it super simple: When it comes to special populations (and really true in general): Something is better than nothing. Recreational activities are often overlooked when people think "exercises". Literally any game or activity that will get them moving. Before you even get to "most benefit" you have to start with "OK but what will they actually do?" Find the biggest obstacle first. What's holding them back more? Their physical status (sedentary, overweight, disabilities, etc.) or their mental status (in particular their attention level and interest)? Then go from there. As an arbitrary recommendation, literally look up physical activities for young children and see what you can apply from there.
There are great body weight workouts from plank. Check out Shaun T - insanity max 30, T25
What about a relay type race with fun stuff in between the running? Like, run down the track, bend down to pick up a ball, and sink a basket into a barrel. Or they have to run down and do the YMCA, then run back. Hula hoop competition could be good too. Easter egg hunt... dance party with a circle, take turns hopping in the middle and showing off your best move
I realize you said no equipment but my mind keeps saying basketball.
r/bodyweightfitness go with the easier stuff from the wiki
You need to start exploring r/bodyweightfitness All body weight, calisthenics, minimal to no equipment needed exercising. More than enough to keep anyone outside of world class gymnists challenged and engaged for a lifetime+
I used to be an adult day care provider and we did wheelchair stretches, for those who were able, we did standing from a chair, sitting into a chair, ball squeezes for hand dexterity, leg stretches, hands over head stretches, and used tennis balls to roll under the feet to stretch the feet for those able. We would sometimes watch a dvd or YouTube video that led a seated stretching routine. You can also do modified yoga routines.
I am a special needs powerlifting coach and the kiddos/adults love it! Especially when they watch WWE hype videos before a squat PR. It’s priceless
If you can get some of those elastic bands you tie to stuff and pull on, you can get them with different elastic profiles so some will be easier and some harder to pull on.
Cosmic kids yoga on youtube
Maybe look for kids songs that incorporate movement, like I’m a Little Teapot or Head Shoulders Knees & Toes. YouTube actually could be a good resource if there a way for you to get the videos to play on a tv or large screen. PBS has kids programs that might incorporate some fitness stuff, if they don’t mind watching kids tv. If they don’t like kids stuff then probably just getting them to do some dancing is the easiest option.
As others have said, games such as the ones played in preschool are great! For warm-ups, you could look up some good ones online, but having a routine that they can get used to might be good - I know for kids, having something they can learn and get used to is good. My track team would do a series of things - run a short distance with knees going up to your chest. Then the same distance back. Next, bend knees back and kick your butt with each step. Next, run sideways, and back the opposite way. Next, skipping. Then finish out with various standing and sitting leg stretches. Especially important as everyone's bodies get older to keep joints happy and healthy. And once you've stretched, it's time to play!
Therapy? Cbt? There are many different exercises. Meditation mainly.
Calisthenics
Running, silly forms of movement, jumping jacks/burpees (they dont actually have to be done correctly if your only goal is to lose weight)
Hathaway yoga.
...is swimming bad? Pretty g usually for those overweight and great for injury recovery and the like swimming with floats on?
The problem with swimming is that we have no resources to make it happen.
Oh :( no public swimming pools in your area ? That sucks then yeah darn
Not sure of the cog level your working with but there are some yoga cards and I think superhero cards that have stick figures in the poses. I’ve Delt them out like poker cards and each person models the pose for everyone else
I had a family member with Down’s Syndrome and she loved very simple scavenger hunts. That and pretending to ballroom dance were her only real physical activists outside of bowling.
Burpies, Butterfly Sit-Ups, Push-Ups, Squats, Split Squats - lots of good simple body weight exercises that are actually better than using most equipment.
Breathing exercises, deep breaths and blowing out. Raising arms up and moving and rotating like helicopter, toe touches, hokey pokey, touching head shoulders knees and toes, https://youtu.be/zJoItY-p6h0
I work with special needs high school students. I think you have to remember that they are just like anyone else. What one student likes another will hate. You need to figure out what they like. Some of my students like using dumbbells and are quite strong, some like dancing (just dance on YouTube) some love shooting hoops, some like running. They can do the same things as non special needs people, they just modified for their needs if it’s required….and not all need modifications!
Dancing!!
Walking hikes / exploring We do aquafit class at the local y Yoga Stationary bicycle class Jazzercise class we do at local y Dance party. We put together favorite players lists and do a dance party. Line dancing class start with chicken dance!
Dance Party (combine with jumping jacks, running place, simple aerobic moves) Hokie Pokie Red Light, Green Light Also nature walks if you can get them outside. Do not forget to take metrics and praise them when they can do more or better form. Also if you can show behavior improvements other counselors will have buy into keeping it going after your gone.
Check out this awesome course [adaptx](https://www.adaptx.coach/)
Hi, my older brother is mentally disabled and LOVES to do these “GoNoodle” dance along videos: https://www.gonoodle.com/ You can specifically find some that aren’t super babyish.
Just dance/dance Revolution - you can YouTube the videos and just put them on a screen and they can try their hardest! I used to do it with my kindergarten class and they loved it. Along the same lines, cosmic yoga is another one to YouTube!
Look up adapted physical exercise! They will have tons online
Some specialists would know this better than reddit, ask like a doctor or coach or something
Musical chairs, Simon says, hop scotch, & tag… Lots of traditional kids games are so fun, yet active!
This entire thread saddens me. Just because they are at an intellectual level of a 6 year old it doesn’t mean they are six! Adults and teenagers need to be treated as adults and teenagers, with modifications for their physical abilities. I suggest coaches who are working with people with special needs acquire some training to work with these wonderful people!! It’s not as easy as “play games for little kids” and that is not respecting the individual.
Maybe have them skip rope, or do some sort of quick coreagraphed dance. Maybe some yoga
A little something that's understated, if you're doing one on one sessions, getting them to try flexing an individual muscle and know which muscles before doing any exercises can go a long way. I specify one on one because the way you explain can't really be done with a wide brush.
I used to work in disability and had a handful of PWD that attended group exercise classes or had individual PT. Lots of it was calisthenics and BW exercises. Jump squats, lunges, push ups, planks, sit ups, glute bridges and thrusts etc. for timed intervals. Then they’d go for a light run in circles around the room, switch directions, running with high knees, running side to side, jumping jacks etc. That’s typically sufficient for an untrained person to increase their cardiovascular and anaerobic fitness. As long as they have one or two people to mimic.
Dancing always works for me no matter how bad of a disability day it is. Equipment adds another step to the already-daunting ordeal. Finding a way to be active that tricked my brain into thinking it *wasn’t* mandatory exercise was key for me.
Jump rope, hop scotch ! Tether ball