As a mum of two incredible kids with autism and ADHD, I know how challenging it can be to fit exercise into our day—especially when each child has such different needs. My children are unique in their own amazing ways, with very different needs, likes, and dislikes. One thrives on structure and routine, while the other is full of energy and constantly looking for new experiences. Balancing their unique worlds often feels overwhelming, but I’ve learned that with a little creativity and patience, it’s possible to make movement a part of our lives.
Here’s how I recently managed to get us all outside and moving—while catering to their individual needs—and what I discovered in the process.
The Plan: A Walk That Works for Everyone
We decided on a mid-morning walk to the park, which could meet all of our needs:
For Alphie: I gave him a clear plan, including how long the walk would take, the distance, and what we’d do afterwards (playing in the playground). This structure helped him feel more comfortable and prepared.
For my Jacky: I turned the walk into an adventure by encouraging them to look for birds, flowers, and other interesting sights along the way. This gave them the stimulation they needed to stay interested.
For me: I made sure the pace was gentle enough to prevent a fibromyalgia flare-up. It was important for me to move without overdoing it, ensuring I could fully enjoy the experience with my kids.
The Outcome: Connection and Joy
At first, Alphie was reluctant to come, clinging to his screen and his usual routine. But once we got going, he began to relax, and by the time we reached the park, he was smiling. Both kids enjoyed climbing, running, and playing at the playground, and I loved seeing their happiness.
This walk wasn’t just about exercise—it was about meeting my children where they were, understanding their needs, and finding a way to make movement enjoyable for all of us.
Tips for Including Movement in Your Day
Plan with Their Needs in Mind
If your child thrives on routine, create a clear plan for the activity. If they love variety, add an element of exploration or play.
Start Small
A short walk or a quick game in the garden is enough to start. Keep it simple and achievable.
Be Flexible
Things won’t always go as planned, especially when catering to neurodivergent needs. Adjust as needed and focus on what works.
Celebrate the Wins
Whether it’s a laugh, a smile, or just getting everyone outside, focus on the positives of the experience.
Make It a Team Effort
Let your children help choose the activity or route. Involving them can make the experience more engaging and meaningful.
Why It Matters
This simple walk showed me how important it is to create moments of movement that work for everyone. It gave us a chance to connect, break away from screens, and enjoy fresh air—all while moving in a way that respected each of our unique needs.
Exercise doesn’t have to mean intense workouts or long sessions. It can be as simple as a family walk tailored to the individuals you love most. And while it might take extra effort to plan and adapt, the rewards of connection, joy, and well-being are more than worth it.
Have you found ways to include movement in your day while catering to your children’s needs? I’d love to hear your tips and experiences—let’s inspire and support each other on this journey!
Comments