Down syndrome and adapted sports: which physical activities to choose and why

Table of contents

1. Why sport is essential

2. Particularly recommended sports

3. Sports to practice with caution

4. Special Olympics and competitions

5. Finding an inclusive club

6. Tips for successful practice

Why sport is essential {#why-sport}

Fighting muscle hypotonia

Hypotonia = "soft" muscles, lack of tone.

Regular sport = muscle strengthening, better tone.

Result: Better posture, less fatigue, more energy.

Cardiovascular health

Increased risk of heart problems in individuals with Down syndrome.

Sport = prevention: Strengthens the heart, improves circulation.

Fighting overweight

Tendency to overweight (slower metabolism, hypotonia = less spontaneous activity).

Regular sport = weight control, better health.

Coordination and balance

Motor difficulties (balance, coordination).

Sport = gradual improvement of these abilities.

Socialization

Club sport = Meet other children/adults, make friends.

Feeling of belonging to a group.

Self-confidence

Successfully performing a sports action, winning a race, scoring a goal = immense pride.

Validation, enhanced self-esteem.

Mental well-being

Sport = release of endorphins (happiness hormone).

Reduction of stress, anxiety.

Better sleep.

Particularly recommended sports {#recommended-sports}

1. Swimming

THE ideal sport for Down syndrome.

Benefits:

• Strengthens all muscles (no joint impact)
• Improves cardio (endurance)
• Works on breathing
• Soothing (relaxing effect of water)
• No risk of falling (buoyancy of water)

Adaptation:

• Adapted courses (trained lifeguard)
• Float, armbands at the beginning
• Heated pool (for those who feel cold)

Where to practice:

• Municipal pools (handisport courses)
• Inclusive swimming clubs
• Handisport associations

Recommended frequency: 1-2 times/week.

2. Dance

Complete and artistic sport.

Benefits:

• Coordination (synchronize movements to music)
• Memory (remember choreographies)
• Body expression
• Socialization (group dance)
• Pleasure (music, performance)

Adapted styles:

• Modern dance
• Hip-hop
• Classical dance (for some)
• Folk dance

Where to practice:

• Inclusive dance associations
• Cultural centers
• MJC (Youth and Culture Houses)

3. Athletics

Running, jumping, throwing.

Benefits:

• Strengthens cardio (running)
• Muscle power (jumping, throwing)
• Coordination
• Competitions possible (Special Olympics)

Adapted disciplines:

• Running (sprint 50-100m, longer races depending on abilities)
• Long jump
• Shot put, vortex throw

Where to practice:

• Handisport athletics clubs
• Special Olympics

4. Gymnastics (rhythmic, gentle)

Work on flexibility, balance, coordination.

Benefits:

• Improves balance
• Strengthens tone
• Works on precision of movements

Adaptation: Gentle gymnastics (no dangerous acrobatics).

5. Cycling

Excellent for cardio and coordination.

Benefits:

• Strengthens legs
• Improves balance (once mastered)
• Independence (mobility)

Adaptation:

• Tricycle at the beginning
• Training wheels
• Classic bike (with patience and training)

Where to practice:

• Parks, bike paths
• Inclusive cycling clubs

6. Adapted team sports

Football, basketball, handball, volleyball.

Benefits:

• Socialization (team)
• Cooperation
• Strategy (understanding the rules)
• Cardio

Adaptation:

• Simplified rules
• Mixed teams (disabled + able-bodied)
• Adapted balls (larger, lighter)

Where to practice:

• Handisport clubs
• Special Olympics
• Inclusive regular clubs

7. Martial arts (judo, adapted karate)

Disciplines with adaptation.

Benefits:

• Coordination
• Respect for rules
• Self-confidence
• Self-control

Adaptation:

• No fighting (risk of injury)
• Focus on katas (forms), games

Where to practice:

• Judo/karate clubs welcoming disabilities

8. Hiking, walking

Accessible to all.

Benefits:

• Gentle cardio
• Contact with nature
• Socialization (group walks)

Adaptation:

• Short distances at first (2-5km)
• Flat terrain
• Frequent breaks

Where to practice:

• Inclusive hiking associations
• Family outings

Sports to practice with caution {#precautions}

Sports to avoid or adapt

1. Sports with risk of cervical shock

Diving, acrobatic gymnastics, rugby, boxing.

Risk: Atlantoaxial instability (C1-C2 vertebrae) in some individuals with Down syndrome.

Precaution: Cervical X-ray beforehand (check stability). If instability, contraindication.

2. Extreme endurance sports

Marathon, triathlon.

Risk: Cardiac fatigue (frequent heart problems).

Adaptation: Short distances, medical supervision.

3. Violent contact sports

Boxing, MMA, rugby.

Risk: Injuries, shocks.

Alternative: Adapted martial arts (without fighting).

General precautions

Medical certificate required before any sports practice.

Check: Heart (ultrasound if needed), cervical spine (X-ray if sports at risk).

Adaptation of intensity: No overexertion, frequent breaks.

Hydration: Drink regularly.

Special Olympics and competitions {#special-olympics}

What is Special Olympics?

World organization (founded 1968, USA): Sports competitions for people with intellectual disabilities.

Motto: "Let me win. But if I cannot win, let me be brave in my attempt."

More than 5 million athletes in 170 countries.

Proposed sports

Summer: Athletics, swimming, soccer, basketball, tennis, cycling, horseback riding...

Winter: Alpine skiing, cross-country skiing, skating...

Competitions

Local, regional, national, world (every 4 years).

All levels: From beginners to experienced athletes.

Classification by level (no "unfair" competition).

Benefits

Validation, pride (medals, ceremonies).

Socialization (meetings, international exchanges).

Motivation to train.

How to participate?

In France: Special Olympics France (website: specialolympics.fr).

Partner clubs throughout France.

Registration, regular training, then competitions.

Finding an inclusive club {#find-club}

Handisport clubs

French Handisport Federation (FFH): Directory of clubs on handisport.org.

Clubs dedicated to disability (all disciplines).

Inclusive "regular" clubs

Some clubs (soccer, swimming, dance) welcome people with disabilities.

Ask the club: "Do you accept children/adults with intellectual disabilities?"

Variable sensitivity: Some very open, others reluctant.

Specialized associations

Down syndrome associations, Unapei sometimes organize sports activities.

Groups among people with disabilities + families.

Municipalities, social centers

Municipal sports activities adapted (depending on municipalities).

Inquire with the sports department of the municipality.

Tips for choosing

Visit the club, meet the coach.

Questions:

Test: Trial session before registration.

Observe: Is the child/adult comfortable? Welcomed well?

Tips for successful practice {#tips}

1. Start early

From 3-4 years: Baby gym, baby swimming.

The earlier = better integration of sport into habits.

2. Regularity

1-3 times/week depending on the sport.

Regularity = progress.

3. Diversify

Offer several sports: Find the one he prefers.

No obligation: If he doesn't like it, try something else.

4. Encourage without pressure

Value the effort, not just the performance.

"Well done, you swam well!" (even if slow).

No comparison with others.

5. Adapt equipment

Comfortable clothing, suitable (elastic bands, Velcro rather than laces).

Quality shoes (support).

6. Hydration and nutrition

Drink before, during, after.

Snack if long effort (banana, cereal bar).

7. Medical supervision

Regular cardiac follow-up (annual ultrasound if known problem).

Adapt intensity according to medical advice.

8. Sport breaks with COCO

Application COCO THINKS and COCO MOVES: Sport breaks every 15 minutes (dance, yoga, imitations).

Complements the sports activity in the club.

At home, every day, 5-10 minutes.

Testimonials

Sophie, mother of Lucas, 9 years old

"Lucas has been swimming for 3 years. At first, he was afraid of the water. Now, he swims like a fish! It has strengthened him, he has gained confidence. And he has friends at the club."

Marc, father of Emma, 14 years old

"Emma does hip-hop dance in an inclusive club. She loves it! She knows all the choreographies. The end-of-year gala was magical, she shone on stage. Sport is her passion."

Special Olympics athlete testimonial

"I have been doing athletics with Special Olympics for 5 years. I won a gold medal in the 100m! It was incredible. I feel strong, proud. Sport is my life."

Conclusion: Move, live, shine

Sport is much more than a physical activity for people with Down syndrome: it is a tool for motor development, socialization, self-confidence, health, and happiness. Swimming, dance, athletics, team sports: the options are numerous, adaptable, accessible.

The keys to successful sports practice:

1. Choose an adapted sport (swimming, dance, athletics)

2. Find an inclusive or handisport club

3. Regularity (1-3 times/week)

4. Supportive encouragement (value effort, not performance)

5. Adaptation (equipment, intensity, rules)

6. Medical supervision (certificate, cardiac follow-up)

7. Complement with daily activities (COCO MOVES)

Sport transforms bodies, but especially hearts and minds. Give your loved one with Down syndrome this chance to shine, to surpass themselves, to be proud. Because they are capable. Because they deserve it.

DYNSEO resources for moving daily:

Adapted sport resources:

Moving is living. Give them this life in motion. They will thank you with their smile, their pride, their fulfillment.