Sustainable Physical Health Planning
Summary
Exercise and physical health guide for autistic young adults 18+ addressing 3x obesity/diabetes risk with sensory-friendly movement systems. Includes 15-minute daily minimum, 150-minute weekly goal, home equipment setup, nutrition timing, and baseline health tracking with 6-month improvement targets.
Key Points
- Core movement mastery requires 15-minute walking 6/7 days, 10 bodyweight exercises, 5-minute daily stretching, 64oz water, and 7-9 hour sleep at 90% in 30 days
- Weekly routine schedules Mon/Wed/Fri walks, Tue/Thu strength, Saturday active hobby, Sunday yoga totaling 150+ minutes with same-time habit triggers
- Sensory matching uses home/headphones for noise-sensitive, outdoor for light-sensitive, solo/off-peak for crowd-averse, swimming for sweat-averse
- Nutrition timing needs carbs plus protein 30-60 minutes before and protein plus carbs within 30 minutes after for recovery
- Escalate to doctor for joint pain beyond 48 hours, numbness, immobile joints, BP above 140/90, or blood sugar above 126
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.
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