San Francisco 49ers Lead Our Athletes through a LIVE Work Out

49ers work out

On June 26, 49ers PREP joined us with 49ers Offensive Lineman Daniel BrunskillSourdough Sam for an inclusive workout alongside Special Olympics athletes. Thank you to the 49ers Prep. Check out the full recording and follow along.


SONC HEALTH & FITNESS @ HOME online program

We are excited to offer a new Healthy Athletes® interactive online program: Health & Fitness @ Home. This program helps Special Olympics athletes and supporters to stay healthy, motivated, engaged, and connected—@ home!

Check out the Daily Topic videos:

Tuesday video thumbWedday video thumbThursday video thumbFriday video thumbSaturday video thumbSunday video thumb



Health & Fitness @ Home Goes LIVE!

Health & Fitness @ Home has made the switch to go live daily via Zoom. These live events allow athletes to further engage with one another and ask questions. Recordings of each class will be shared via the Health & Fitness @ Home Facebook Group and will soon be available on this page.

Register for Live Health & Fitness @ Home

Check out our LIVE Zoom program schedule

Participate in our Facebook Group

Every day at 11 a.m. (Pacific Time), new content will be posted on the Health & Fitness @ Home Facebook Group. These will include a multitude of health, wellness and sport-focused activities and ed

Join Health and Fitness at Home FB group



FIT 5 Challenge 

The Health & Fitness @ Home program includes the FIT 5 CHALLENGE. The FIT 5 CHALLENGE encourages and motivates regular exercise and healthy eating & nutrition. Athletes will also be given the choice to participate in the FIT 5 CHALLENGE and work toward 5 days of physical activity (30 minutes or more), 5 servings of fruits and vegetables per day and 5 bottles of water (16 oz. or more) per day. Track your progress with this fun downloadable form each week for 6 weeks and receive a prize! Email your completed forms to or post them in the Health & Fitness @ Home Facebook Group.

Six-Week Fitness Challenge form: A printable training guide with exercises each day to help athletes track their progress and stay in shape. Athletes are encouraged to cross off their progress each day and send in their completed form to for a chance to win a prize.

Fit 5 Healthy Snacks: Healthy snack ideas to stay strong all day.

Fit 5 Rainbow: Eat a rainbow of fruits and vegetables

Fit 5 Resources Series:

  • Fit 5 Guide – Educational guide and tracker for athletes to focus on fitness
  • Fitness Cards – A series of leveled exercises in endurance, strength and flexibility. These cards can be done at home and with little equipment.
  • Fitness Videos – Videos portraying the exercises in the fitness cards. Athletes can follow along to with the videos to get a great workout!

Fit 5 Scavenger Hunt Sheet: While going for walk, use this sheet to see how many items you can spot.


Staying Fit at Home: A simple week-long calendar that athletes can follow to stay fit.  

School of Strength (NEW): School of Strength is an interactive online platform that encourages athletes to participate in a fun and engaging training program that they can do in the comfort of their own homes. Developed in partnership with WWE superstar Becky Lynch, this series of videos, a fitness tracker, a coach’s playbook and a caregiver toolkit all contribute to helping athletes focus on nutrition and fitness and getting the most out of their workouts. We’re excited to see SONC Athlete Stephanie as a part of School of Strength!

Free Exercise Programs: An extensive spreadsheet of free online exercise classes. At the top of the spreadsheet, select a tab to view only your interest.
Free classes by category:

Special Olympics Young Athletes

Family Flash Cards: Fun and engaging flashcards featuring each of the individual activities and at home equipment modifications for families to use at home to run Young Athletes.

Young Athletes At Home: Guide for families and caregivers on how to run Young Athletes activities at home.

Young Athletes Videos: Videos demonstrating the individual Young Athletes activities.

Healthy Play at Home: Poster for families to track the various healthy behaviors they do at home.

Special Olympics Strong Minds

Sleeping Tips: Graphic of six healthy tips for getting a good night's rest.

Strong Mind Tips: Graphic of six healthy tips for for Keeping a Strong Mind

COVID-19 (Coronavirus)

General Information + Resources

Tips for talking to Children:


Special Olympics Health is made possible by the Golisano Foundation in collaboration with the U.S. Centers for Disease Control and Prevention.