Supporting People as the Age
Because They CAN: Helping People with IDD Stay Active as They Age
Four individuals—Charles, Chris, Lauralee, and Briley—stand side by side, flexing their arms and smiling after completing a workout at I CAN.
From left to right: Charles, Chris, Lauralee, and Briley proudly flex their muscles after finishing a workout at I CAN. Their smiles and strong poses celebrate confidence, effort, and the joy of moving together.
Mobility is important for everyone, but it plays an especially critical role in the lives of people with intellectual and developmental disabilities (IDD) as they age. Staying physically active helps the body stay strong—but it also helps the brain stay sharp. Research shows that adults who are physically inactive are almost twice as likely to experience cognitive decline than those who are active (Falck, Davis, & Liu-Ambrose, 2020).
For the people you support, this means that even simple activities—like walking outside, stretching, or doing basic movements at home—can have a big impact on their ability to stay independent.
Donna and Anita hold a strong plank on a raised surface, allowing them to safely work on core strength without needing to get on and off the floor. Adaptive approaches like this help make fitness comfortable, accessible, and empowering for everybody.
People with IDD may already face more health risks than the general population. That’s why regular movement isn't just about exercise, it’s about preserving independence, reducing the risk of falls, improving mood, and keeping the brain engaged. A healthy body supports a healthy mind. As a direct support professional (DSP), you can help the person you support stay mobile and active so they can keep doing the things they love for as long as possible.
I CAN – Our Experience
At I CAN – Adaptive and Inclusive Fitness, we work with people ages 7 to over 70. Each person we support brings their own strengths, goals, and personality into the gym. We don’t focus on limitations—we focus on potential. Every person who walks through our doors is seen as capable, strong, and worthy of support that honors who they are.
Our gym is community-based, which means we are located inside a space that is open to everyone. The people we support work out alongside other members of the public, not separated or isolated. This kind of inclusion helps build confidence. People start to see themselves as part of something bigger—connected, empowered, and strong. It’s not just about lifting weights. It’s about lifting each other up.
We’ve seen time and time again how this approach changes lives. One parent shared:
Having a gym that is inclusive is amazing!! It allows my daughter to work on her physical health among gym clientele who are supportive. Inclusion, to me, means that when one has a different ability level, even if they don't realize it because those around them treat them just like everyone else in the same environment.
Another shared:
An inclusive gym promotes health and wellness for EVERYONE. It allows my son to attend and workout with his friends, which helps keep you accountable. It also allows others to see that health is important for people with Intellectual & Developmental Disabilities, too.
Over time, we’ve seen people improve their mood, increase their ability to regulate emotions, and even lose weight when recommended by a doctor. But more than anything, we’ve seen people enjoy movement. They look forward to coming in. They smile when they arrive. They feel powerful.
And that’s what we all want—to feel like we belong, to feel like we matter, and to feel like we can. At I CAN, people are reminded every day that they are not defined by their diagnosis. They are defined by their courage, their strength, and their desire to keep going.
As a DSP, when you support someone to move their body and take part in inclusive activities, you’re doing more than helping them stay mobile. You’re helping them see themselves as strong, capable, and included in the world around them.
As a DSP, when you support someone to move their body and take part in inclusive activities, you’re doing more than helping them stay mobile. You’re helping them see themselves as strong, capable, and included in the world around them.
From left to right: Gabi (gym staff), Sunshine (gym member), Marzia (I CAN participant), Matthes (gym member), Iva (I CAN participant), and Kristen (I CAN participant) perform outdoor Farmer Carries together at an I CAN Buddy Workout. This event brings together I CAN clients and gym members for a shared workout that celebrates ability, community, and inclusion.
Three Ways You Can Support Mobility
1. Make It FUN!
Knowing the person you support and what they enjoy is a simple way to connect their interests to movement. When you make it fun, they are more likely to stay engaged and want to move more.
Example: Carter loves Sesame Street. When we do ball slams, I use six colored dots on the floor as a visual cue. Each time he slams the ball, I call out a character that matches the color of the dot. I’ll say, “Where’s Elmo? Slam the ball on Elmo!” and Carter slams it on the red dot. That small adjustment makes the activity fun and exciting for him.
You can do this with anything—sports teams, animals, favorite colors, or even foods. When you connect with the person and bring their interests into movement, you make fitness something to look forward to.
2. Start Simple and Build from There
Every person has a different starting point. People with IDD may understand and process instructions in different ways. That’s why it’s so important to keep things simple at first. Then, build step-by-step.
Imagine if someone asked you to solve a complex math problem, but you only knew basic math. You’d feel confused and frustrated, right? It’s the same with exercise. If a person is asked to do a reverse lunge, even if you show them how, it still might be overwhelming or unclear—and they may not want to try again.
Instead, start with the basics:
- Use colored dots on the floor.
- Let the person hold onto something sturdy, like a table, TRX straps, or a support bar.
- Place a soft pad or pillow behind them.
- Offer verbal and tactile cues (like a gentle touch on the leg to step back).
- Help them lower their back knee to the pillow, then stand back up to the front dot.
With time and repetition, you’ll be amazed at how much progress they can make. Eventually, many people can do the full reverse lunge—without support or prompts!
3. Build a Routine
Movement becomes easier when it becomes part of the person’s regular day. You can invite family, friends, or other DSPs to join in. It doesn’t have to be long—even 5 to 10 minutes a day can make a big difference.
When movement feels social and fun, it doesn’t feel like “exercise.” It feels like a connection. The person gets stronger, and so does your relationship with them. Routines also help the person know what to expect, which can increase comfort and confidence.
Helping a person with IDD stay mobile as they age isn’t about doing fancy workouts or hitting the gym five days a week. It’s about creating opportunities for movement in everyday life—at home, at the park, or wherever it feels safe and welcoming.
As a DSP, you play a key role in helping someone build strength, confidence, and independence. When you take the time to connect movement with joy, meet someone where they are, and make activity part of their routine, you’re doing more than supporting their body, you’re supporting their entire future.
At I CAN, we believe every person deserves to feel strong, seen, and included. With your support, the people you serve can continue to grow, move, and say with confidence: “I CAN.”
Safety First
Before starting any new exercise routine, make sure the person you support has medical clearance if they need it. A quick check-in with a doctor, nurse, or therapist can prevent injuries and give you confidence that the movements are safe.
Remember: There is a workout for everyone. If none of the exercises below feel right for the person you support, please email us at icanadaptivefitness@gmail.com we’ll be happy to point you toward resources or adaptations that fit your needs.
Side-by-side images of Alex doing a reverse lunge. Left: Alex uses TRX straps, colored dots on the floor, and Coach Anna’s tactile cues. Right: Alex holds a dumbbell in one hand and lightly touches Coach Anna’s shoulder for support, with no visual cues on the floor.
Alex demonstrates his progress with a reverse lunge at I CAN. In the first image, he uses TRX straps for support, visual cues like colored dots for foot placement, and tactile prompts from Coach Anna to guide the movement. In the second image, Alex performs the same lunge with greater independence—replacing straps with a dumbbell in one hand and using Coach Anna’s shoulder for light support, showing how consistency and person-centered coaching lead to real growth.
Examples of Mobility-Boosting Exercises You Can Try at Home or in the Gym
These simple, functional movements help the people you support stay strong, balanced, and active. They don’t require fancy equipment, just a little space, consistency, and encouragement. Try one or two each day and build from there!
Sit-to-stands – Practice standing up from a chair or bench to build leg strength and independence.
Arm movements – Arm circles, overhead reaches, or forward punches improve shoulder mobility.
Single-leg balance – Stand on one leg (with support nearby) to strengthen ankles and improve balance.
Wall push-ups or elevated push-ups – Push against a wall or sturdy countertop for safe upper-body strength.
Cross crawls – March in place, touching opposite hand to opposite knee, to boost coordination.
Landon, an I CAN participant, is partnered with Alex, a community gym member, during one of our Buddy Workouts. While taking a break, Alex is motivating Landon to help finish the exercises showing how inclusion and teamwork build confidence and connection.
Bird dogs – From hands and knees, extend one arm and the opposite leg to strengthen the core.
Marching in place – A simple cardio move that raises heart rate and activates leg muscles.
Walking – Indoors or outdoors, walking builds endurance and keeps joints healthy.
Biking – Stationary or outdoor cycling offers low-impact cardiovascular exercise.
Dancing – Put on their favorite music and move together for a fun, social full-body activity.
Yoga or stretching – Gentle, seated, or standing stretches improve flexibility and relaxation.
Step-ups – Step onto a stair or low platform, then back down, to build leg strength and balance.
Adjust each exercise to match the person’s ability, mood, and energy level. The key is to make movement part of daily life—consistently, joyfully, and with the person’s goals in mind.
References
Falck, R. S., Davis, J. C., & Liu-Ambrose, T. (2020). Cross-sectional association between physical activity level and subjective cognitive decline among US adults aged ≥45 years, 2015. https://doi.org/10.1016/j.ypmed.2020.106279
Resources
Centers for Disease Control and Prevention. Increasing Physical Activity Among Adults with Disabilities. https://www.cdc.gov/disability-and-health/conditions/physical-activity.html?CDC_AAref_Val=https://www.cdc.gov/ncbddd/disabilityandhealth/pa.html
National Center on Health, Physical Activity and Disability (NCHPAD). https://www.nchpad.org
Video: Chair Workout for Beginners. Chair Workout for Beginner | Seated Low Impact Fitness (BEGINNER'S MUST WATCH THIS!)