Ejercicios para adultos autistas — conscientes sensorialmente, respetan interocepción, autista-afirmativos

Bremer 2016 meta-analysis and Sorensen 2014 established that exercise benefits autistic adults — mood, sleep, sensory regulation, and reduction of repetitive behaviour. But the framing matters: Hodgetts 2011 documented that sensory profile + interoception vary widely across autistic individuals, so the *environment* of exercise matters as much as the movement itself. Many autistic adults benefit from solo or predictable environments rather than group fitness classes. GI comorbidity is higher in autism (Chaidez 2014) and sleep disorders are common (Souders 2017). The shipped framing is autistic-affirming: AVOID forced eye contact, AVOID 'social fitness' framings that assume neurotypical motivation, AVOID assumption of neurotypical proprioception or interoception. The exercise priorities are therefore: breath/parasympathetic for autonomic regulation, gentle predictable movements, posterior chain + posture, environment that matches sensory profile (quiet, predictable, solo-friendly when needed), and respect for interoceptive variability when titrating effort.

Volya's catalogue carries the foundation moves chosen for predictability + low sensory demand: diaphragmatic-breathing for parasympathetic regulation, supported-glute-bridge for posterior chain, wall-push-up for upper-body strength, scapular-retraction for posture, cat-cow for spinal mobility, supine-knee-to-chest for low-back release, standing-march for cardio at controlled pace, sit-to-stand for functional strength, ankle-pump for circulation. The AI coach also knows the nutrition side — Chaidez 2014 GI comorbidity (personalized approach matters), ARFID overlap higher in autism (Inoue 2021 — restrictive food patterns linked to sensory profile, not classical ED; forced expansion can harm), sleep disorders common (Souders 2017 — magnesium glycinate + melatonin under MD + consistent timing), sensory-friendly eating (texture/temperature/smell preferences are valid; achieve adequacy within preference profile by adding nutrient-dense versions), B12 + vitamin D + iron + zinc monitoring if restricted intake, alcohol caution if psychiatric meds, caffeine sensitivity higher in some, interoception support (structured meal timing when hunger/satiety cues less reliable; AVOID restrictive 'follow your hunger' if interoception unreliable), AVOID forced food expansion without OT/SLP/RD team + high-stimulant pre-workouts. CRITICAL: autism-affirming clinicians + OT (sensory) + SLP (feeding) + RD with autism familiarity + 988 if mental health crisis. AASPIRE + ASAN + autistic-led organizations + autistic-affirming therapy. This is NEVER a replacement for autism-affirming clinical care.