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Lifestyle Medicine Pillars: Physical Activity

August 3, 2026

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Lifestyle medicine pillars physical activity

As described in our article Lifestyle Medicine for Adolescents and Adults with Down Syndrome, physical activity is one of the pillars of lifestyle medicine identified by the American College of Lifestyle Medicine.

Why exercise?

Benefits can include:

  • Improved cognitive function and memory
  • Healthier weight
  • Better mental health
  • Prevention of other health conditions

What forms of exercise are optimal for adolescents and adults with Down syndrome?

There are no studies that definitively tell us what the best exercises are for people with Down syndrome. Exercise selection can be affected by:

  • Interests, skills, and preferences
  • Access
  • Other health conditions
  • Body physiology and anatomy
  • And others

Accounting for these factors can help with choosing exercises that are right for an individual.

What are exercise guidelines for adults?

  • Exercise throughout the week. Aim for daily activity.
  • Strength training
  • Include all major muscle groups 2 or more days per week.
  • Examples include using resistance bands, free weights, or gym equipment or doing bodyweight exercises.
  • Aerobic activity
  • At least 150 minutes of moderate activity per week (for example, 30 minutes on 5 days) or 75 minutes of vigorous activity per week (for example, 15 minutes on 5 days).
  • Moderate intensity – breathing hard, increased heart rate, able to talk but not able to sing
  • Vigorous intensity – breathing fast, increased heart rate, able to say only a few words without pausing for a breath.
  • Measuring heart rate is another way to determine exercise intensity. The calculation for heart rate goals is different for people with Down syndrome and is described in this Heart Rates and Exercise article.
  • Examples of aerobic activity include brisk walks, running, swimming, dancing, interval training, and more.
  • Balance and stretching exercises
  • 2 to 3 times per week.
  • Examples include single-leg squats, yoga, Tai Chi, Pilates, walking on low balance beams, using a balance board, and more.
  • Exercise throughout the day.
  • Break up exercise into smaller sessions. For example, 3 sessions of 10 minutes each or 1 session of 30 minutes are both beneficial.
  • Add “exercise snacks” – short bouts of activity (30 seconds to 5 minutes) – into your day. For example, you could jog in place during commercials or ad breaks.
  • Build physical activity into your calendar and schedule.
  • Make it fun!
  • Listen to music.
  • Be active with others.
  • Turn it into a game.

Examples of goals

I will dance to 3 songs, 5 days per week.

I will get 5,000 steps 6 days a week for 3 weeks.

Resources

Adult Down Syndrome Center

Alphabet Workout

Heart Rates and Exercise in People with Down Syndrome

Lifestyle Medicine for Adolescents and Adults with Down Syndrome

Tips for Being Physically Active Video

All Exercise and Physical Activity Resources

General

About Lifestyle Medicine (American College of Lifestyle Medicine)

Exercise Snacks (Stanford Lifestyle Medicine)

Recommendations for Physical Activity in Adults (American Heart Association)

WHO Guidelines on Physical Activity and Sedentary Behaviour (World Health Organization)

References

Fleming V, Piro-Gambetti B, Handen B, et al. Physical activity and physical and mental health in middle-aged adults with Down syndrome. J Policy Pract Intellect Disabil. 2022;19(4):408-418. doi:10.1111/jppi.12434

Oreskovic NM, Austin G, Aylward B, et al. The International Summit on Health Benefits of Physical Fitness for People With Down Syndrome: Current science, gaps, priorities, and research opportunities. Am J Med Genet A. 2026;200(2):535-544. doi:10.1002/ajmg.a.64256

Piercy KL, Troiano RP. Physical activity guidelines for Americans from the US Department of Health and Human Services. Circ Cardiovasc Qual Outcomes. 2018;11(11):e005263. doi:10.1161/CIRCOUTCOMES.118.005263

Rodríguez MÁ, Quintana-Cepedal M, Cheval B, Thøgersen-Ntoumani C, Crespo I, Olmedillas H. Effect of exercise snacks on fitness and cardiometabolic health in physically inactive individuals: Systematic review and meta-analysis. Br J Sports Med. 2026;60(2):133-141. doi:10.1136/bjsports-2025-110027

Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: The evidence. CMAJ. 2006;174(6):801-809. doi:10.1503/cmaj.051351

Current Version

Updated By – Adult Down Syndrome Center

June 15, 2026

Written By – Adult Down Syndrome Center

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