Exercise and Down syndrome: choose enjoyable, individual support

Exercise Physiology and Down Syndrome

By PACE Health Management · Originally published 11 March 2020

Two people walking along a tree-lined path

Choose activities you enjoy and want to keep doing

Tell the practitioner which activities appeal to you, what makes joining difficult and what help you prefer. Ask how the program will adapt to your health, movement and communication needs. Agree a way to say when an activity hurts, feels uncomfortable or needs a break.

An accredited exercise physiologist can explain an individual approach. If NDIS payment is proposed, check the actual eligible functional support rather than assuming a diagnosis funds any exercise session.

Original article and dated context

PACE Health Management are registered service providers under the National Disability Insurance Scheme (NDIS). Our Accredited Exercise Physiologists are all trained in working with individuals with Down Syndrome. If you, or anyone you know of that has Down Syndrome that would like to participate in safe, supervised and enjoyable physical activity, contact one of our clinics or visit /listing/pace-health-management/ to find out more information on how to get started.

Most individuals with Down Syndrome are faced with barriers that prevent them from participating in regular physical activity. Research suggests that as they age, the more inactive they become, resulting in reduced overall health and quality of life.

Barriers to physical activity include many social and environmental factors, such as; lack of funds, transportation, access and support from family and carers. There is clear evidence of the benefits of physical activity for those with Down Syndrome, highlighting the importance of exercise intervention across their lifespan.

The following information will briefly outline the common physiological characteristics of individuals with Down Syndrome, recommended types of exercise and how exercise can be beneficial.

What is Down Syndrome?

Down Syndrome is a genetic condition that is a result of an additional chromosome, totalling 47 with the cause unknown. They have an extra chromosome 21, causing delays in physical and intellectual development which have an affect on their everyday life. The total population of people living with Down Syndrome in Australia is now over 13,000.

[Clickability update, October 2026: Down syndrome involves additional chromosome 21 material, with trisomy, translocation and mosaic forms. The chromosome count is not universally 47. Read the current Healthdirect explanation. The historical population figure is not a current count.]

Common physiological characteristics:

Reduced aerobic capacity
Reduced bone mineral density
Reduced muscular strength
Increased body mass index
Muscle hypotonia, hypermobility and joint laxity (increased flexibility in muscles and joints)
Overweight or obesity
Associated comorbidities (type 2 diabetes, cardiovascular complications, thyroid issues, osteoporosis etc.)

[Clickability update, October 2026: Choose activities with regard to individual health, preferences and support needs. This general list does not establish that a particular activity is safe for every person or guarantee the benefits described.]

Recommended exercise

While most individuals with Down Syndrome have some form of physical limitations, they are, with some precaution, encouraged to engage in physical activity similarly recommended for those without the condition. The National Physical Activity Guidelines for different age groups can be found at https://www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa1864.

Types of exercise for Down Syndrome:

Aerobic exercise (walking, dancing, stationary cycling, swimming, boxing etc.)
Small group training (2-3 participants) to stimulate social interaction
Whole body exercises, targeting large muscle groups
Balance and proprioception tasks
Simple, yet enjoyable exercises (sit to stand with medicine ball throw and catch)
Functional, lower limb strength and endurance exercises to improve walking speed, stride length and overall gait stability

How can exercise help with Down Syndrome?

Improve independence
Improve self esteem, confidence and quality of life
Improve muscular strength and endurance to assist in performing activities of daily living (walking up and down stairs, rising from a chair etc.)
Improve function and efficiency of the heart
Improve overall cardiovascular and respiratory fitness
Weight management

References

Down Syndrome Australia

Mendonca GV, Pereira FD, Fernhall B. (2010) Reduced exercise capacity in persons with Down syndrome: cause, effect, management. Therapeutics and Clinical Risk Management 6: 601-610

Bartlo P, Klein PJ. (2011) Physical activity benefits and needs in adults with intellectual disabilities: Systematic review of literature. American Journal on Intellectual and Developmental Disabilities 116(3): 220-232

Reiman MP, Fernhall B. (2010) Physical fitness predicts functional tasks in individuals with Down syndrome. Medicine and Science in Sports and Exercise 42(2): 388-393

Barr, M. M., & Shields, N. N. (2011). Identifying the barriers and facilitators to participation in physical activity for children with Down syndrome. Journal Of Intellectual Disability Research, 55(11), 1020-1033. doi:10.1111/j.1365-2788.2011.01425.x

Clickability editorial update: October 2026

Help remove access barriers without imposing a routine

Discuss transport, costs, equipment and encouragement the person wants. Ask the treating team about relevant health precautions instead of applying the article’s characteristic list to the person. Review enjoyment and useful everyday changes, not only completion of exercises.

Questions readers ask

Does everyone with Down syndrome have exactly 47 chromosomes in every cell?

No. Different forms include translocation and mosaicism. Official guidance

Are the exercise examples a prescription for every participant?

No. Individual health, preferences and professional assessment matter.

Find exercise physiology support shaped around the person

Describe the goals and access needs through Clickability. Compare profiles and reviews and ask how the service adapts activities to individual preferences and health.

Find an exercise physiology provider · Browse exercise physiology providers