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