Strengthening and Aerobic Exercises on Individuals With Down Syndrome

Introduction:

Exercise is an essential part of a healthy lifestyle for people of all ages and abilities. Similarly, physical activity can help people with Down syndrome lead happy and healthy lives. We will look at why exercises for Down syndrome are essential and how to get started.

What Is Down Syndrome?

Down syndrome is a genetic condition caused by an extra chromosome in a person’s cells. Chromosomes comprise several bundles of genes, and the human body relies on having the correct number of them. This chromosomal abnormality is typically associated with physical growth delays, characteristic facial features, and mild to moderate intellectual disabilities.

People with Down syndrome experience varying cognitive and physical delays, making them more susceptible to specific health conditions. Common signs and symptoms of Down syndrome can include developmental delays, impaired growth and development, intellectual disability, and other physical features that can be seen at birth or later in life. It could be linked to thyroid or heart disease. Early intervention programs with a team of therapists and special educators who can treat each child's unique situation can help with Down syndrome management.

What Are the Causes of Down Syndrome?

Human cells usually contain 23 pairs of chromosomes. One chromosome in each pair comes from the father, the other from the mother. An extra copy of chromosome 21 causes Down syndrome. It happens because it has three copies instead of two; this additional genetic material affects the normal development of the brain and body. In most cases, this extra genetic material is inherited from a parent. When a person has an extra copy of chromosome 21, it is also known as trisomy 21. The extra chromosome 21 is responsible for the physical characteristics and developmental difficulties that can occur in people with Down syndrome. Researchers know that an extra chromosome causes Down syndrome, but no one knows why it occurs or how many different factors play a role.

What Are the Types of Down Syndrome?

According to genetic variations, down syndrome can be divided into three categories.

1. Trisomy 21:

About 95 percent of the cases of Down syndrome are caused by trisomy of 21, meaning the individual has three copies of chromosome 21 rather than the usual two copies in all cells. The abnormal division of cells causes this during the development of sperm or egg cells. This extra copy alters the way the baby's body and brain develop, posing both mental and physical challenges. Even though people with Down syndrome may act and look alike, each person has unique abilities.

2. Mosaic Down Syndrome:

This form is rare, where only some cells in the body have an extra copy of chromosome 21. This condition can occur when cells divide incorrectly during development. Mosaic Down syndrome is usually not inherited. Mosaic Down syndrome affects about 2 percent of all Down syndrome cases. Individuals with mosaic Down syndrome frequently, but not always, have fewer Down syndrome symptoms because some cells are normal.

3. Translocation Down Syndrome:

In sporadic cases, Down syndrome can be caused by translocation, when a piece of chromosome 21 separates and attaches to another chromosome. This type of Down Syndrome is inherited from a parent with the translocated gene.

Signs and Symptoms of Down Syndrome:

Commonly individuals with Down syndrome tend to have certain physical features, which may include:

• Eyes that tilt up at the outer corner.

• Tiny white pots in the colored portion of the eye.

• Small ears.

• Flat nose.

• Protruding tongue.

• Small hands and feet.

• Short neck.

• Week muscle tone.

• Short stature.

Complications Associated With Down Syndrome:

People with Down syndrome may experience several complications, some of which become more noticeable as they age. These complications can include the following:

• Heart defect.

• Gastrointestinal defect.

• Immune disorder.

• Sleep apnea.

• Obesity.

• Spinal problems.

• Leukemia - Cancer of bone marrow and lymphatic tissues.

• Dementia - loss of memory

• Endocrine disorder.

• Dental problems.

• Ear infections.

• Seizures.

• Hearing and version problems.

Getting regular medical attention and treating problems as they arise can support people with Down syndrome in leading healthy lives.

Diagnoses of Down Syndrome:

There are a few different methods for diagnosing Down syndrome. The most common method is chromosomal testing, which looks for an extra chromosome 21 in the cells of a person’s body. A doctor can confirm the diagnosis by a test known as akaryotype test that aligns the chromosomes and determines whether there is an extra chromosome 21. A karyotype test looks for abnormal chromosomes in blood or body fluids. It is frequently used to identify genetic diseases in developing fetuses.

What Are the Treatments for Down Syndrome?

There is no specific treatment for Down syndrome. Numerous physical and developmental therapies are available to help people reach their full potential. Each child will have different needs.

• Physical, speech and occupational therapy are all options.

• Services for specialized education.

• Activities for socializing and recreation.

• Programs that provide job training as well as self-care instruction.

The management of Down's syndrome benefits from early intervention programs with a team of therapists and special educators who can address each child's unique situation.

What Are the Benefits of Exercise Therapy for Down Syndrome Patients?

• Exercising can be a significant activity for individuals with Down syndrome. Not only can exercise improve physical health, but it can also have positive effects on mental and emotional well-being.

• Physical benefits of exercise for individuals with Down syndrome include improved mobility, balance, coordination, and increased strength and endurance. Physical activity has also been found to reduce the risk of obesity, a significant concern for the population due to their increased likelihood of developing metabolic and cardiovascular diseases. Exercise also reduces the risk of developing other chronic diseases, such as type 2 diabetes and osteoporosis.

• Regular physical activity can provide numerous benefits to individuals with Down syndrome. However, it is essential to start slowly and gradually increase the intensity of exercise over time.

What Are the Different Types of Exercises for Individuals With Down Syndrome?

Regular physical activity is essential for every individual. It has many physical, emotional, social, and intellectual health benefits. As exercising is an integral part of a healthy lifestyle for everyone, it’s essential for individuals with Down Syndrome. Exercise helps keep the body functioning correctly and can help manage common health problems associated with Down Syndrome, such as obesity, cardiovascular disease, and diabetes. They may include strengthening exercises, aerobics exercises, and balancing exercises. According to research, people with Down syndrome can benefit from a combination of aerobic and resistance training, which can enhance their memory, fitness, and ability to exercise, as well as, in young people aged 10 to 19, increase their lean muscle mass.

What Are the Strengthening Exercises In the Individual With Down Syndrome?

Strengthening exercises involve resistance, such as weightlifting or resistance bands. These exercises help build muscle strength, which is essential for overall health and balance. Strengthening exercises can also help coordination and movement. It is essential to start slow and gradually increase intensity as the body gets used to it.

For starters, there are five basic types of exercises which may include” the following”.

• Gait pattern exercises, for example, running and walking.

• Hip-dominant exercises, for example., hinges and deadlifts.

• Knee-dominant exercises, for example., lungs and squats.

• Pulling movement exercises, for example., pull-ups and rows.

• Pushing movement exercises, for example., pushups and presses.

All these exercises depend upon the fitness level and fitness capacity of the individuals they target major muscle groups.

Here are five more strength exercises for the individual with down syndrome.

1. Shoulder Retractions:

Target Muscle Group: Arms and Chest

Procedure:

1. Sit up straight.

2. Hold the arms straight at shoulder level at a 90-degree angulation.

3. Curls fingers as gripping handles.

4. Push the arms as far as they can go in front and pull back until the elbows bend on the side.

5. Do 10 to 15 repetitions.

2. Chest Squeeze, Target Muscle Group: Arms and Chest

Procedure:

1. Straighten the back.

2. Hold a balloon, rubber ball, or medicine ball at chest level between the hands.

3. Squeeze the ball to contract the chest muscles.

4. While squeezing, move the ball forward in front.

5. Afterward, take a step back and repeat the exercise 10 to 15 times more.

3. Knee Lifts, Target Muscle Group: Knee and Legs

Procedure:

1. Straighten the back.

2. Lift the right leg and bend it as far as possible.

3. Hold the position for 5 seconds (or longer before lowering the foot to the floor ).

4. Repeat the process with the other leg.

5. Repeat the exercise with alternate legs until at least five repetitions are completed.

4. Stomach Twist, Target Muscle Group: Arms, legs, and core

Procedure:

1. Straighten up (or sit).

2. Maintain a 90-degree angle with the arms at shoulder level.

3. Twist the upper torso to the left as far as possible

4. Return to the center and repeat the motion to the right.

5. Perform at least ten repetitions.

5. Squats, Target Muscle Group: Arms, Legs, and Core Chair Squats

Procedure:

1. Place the feet on a chair. As a person sits, make sure their feet are flat on the ground.

2. Maintain a shoulder-width distance between the feet and cross the arms.

3. To stand, extend the knees while keeping the back straight.

4. Return to their seat and repeat the process for 10 to 15 repetitions.

Here are a few important reminders before starting exercises:

• Drink at least two glasses of water an hour before exercise.

• Eat at least two or an hour before.

• Stick with lighter weights.

• Aim for higher repetition.

• Consult with a physician or therapist.

What Are the Aerobics Exercises In Individuals With Down Syndrome?

• Aerobic exercise is an essential type of exercise for those with Down Syndrome. Aerobic exercises require that the heart rate stays at a certain level for an extended period. Examples of aerobic exercises include running, cycling, and walking. These activities help strengthen the heart and lungs, improve circulation, and burn calories.

• When engaging in aerobic exercise, it is essential to ensure that the activity is done at a comfortable pace and intensity. In addition, it is essential to start slowly and gradually increase the intensity and duration of the activity over time. According to the American Heart Association, adults should engage in at least 30 minutes of moderate-intensity physical activity most days of the week.

• It is also essential to ensure the activity is enjoyable and age-appropriate. For example, activities like basketball or kickball can be an excellent way for teens and young adults with Down Syndrome to have fun while getting regular physical activity.

• Overall, it is important to encourage individuals with Down Syndrome to engage in regular aerobic exercise as part of their health and wellness routine. Aerobic exercises can help to improve overall physical fitness and provide an opportunity for social interaction and fun. As a result, those with Down Syndrome can lead an active and healthy lifestyle with the right motivation and support.

What Are the Balancing Exercises In the Individual With Down Syndrome?

Balancing exercises are particularly beneficial for those with Down syndrome. They can help improve balance, coordination, and overall strength. Some balancing exercises to consider include:

1. Standing On One Foot - It is done by standing with both feet together, then lifting one foot off the ground and standing still for 10 to 20 seconds. Then, repeat on the other side.

2. Heel-To-Toe Walk - Stand in a straight line with the feet together. Then step forward with one foot, placing the heel on the toe of the other foot. Step forward again, repeating this pattern.

3. Yoga Poses - Yoga poses can help with balance and coordination. Some helpful poses include the tree pose, the warrior III pose, and the mountain pose.

4. Balance Ball Exercises - Balance balls are great for exercising balance. Try rolling the ball under each foot in a figure-eight pattern or holding it between the feet and walking forward. Stability balls can bolster the core when used properly (abdominal and lower back muscles). Everyday tasks require the use of these muscles. A solid core helps to stabilize the entire body, including the spine, pelvis, hips, and shoulders, as well as to protect the back.

Conclusion:

Exercising is integral to the overall health and well-being of those with Down Syndrome. It provides physical benefits such as improved strength, balance, and coordination and can also help promote emotional and social development. Exercise can increase self-esteem, promote healthy relationships with others, and improve quality of life. Getting started with an exercise program can be challenging for those with Down Syndrome. However, working with a trained professional and using resources such as online videos and physical activity applications can make it easier to begin an exercise program tailored to individual needs. With regular exercise, individuals with Down Syndrome can experience many positive physical, emotional, and social benefits.