World Down Syndrome Day is celebrated annually on March 21. We compiled a list of 21 activities we can do to celebrate this special day and promote our health. Consider doing 1, 2, or all 21 of the activities on World Down Syndrome Day. Review the list below or check out our printable version .png "opens in new window")
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Wash your hands. Scrub for 21 seconds instead of 20! Our handwashing video provides a short overview of how we should wash our hands.
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Learn about the food groups. Watch our videos!
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Make a list of 21 things for which you are grateful.
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Practice a new skill. These might include cooking, drawing, having conversations, etc. YouTube can help!
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Be active! Review our handout on Ways to Be Active and/or watch our Tips for Being Physically Active video. Choose at least one type of physical activity to do today.
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Work on a puzzle. Jigsaw, crossword, sudoku, word search…what is your favorite type?
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Do a craft or art project.
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Write a letter to yourself. Put it in an envelope. Wait until next year to open it!
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Wear mismatched socks!
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Listen to music. Create a playlist with 21 songs you like.
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Declutter. Clean out a drawer or closet. Consider donating items you no longer use.
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Play a game! UNO, Bingo, Happy Salmon, and LCR (Left Center Right) are some of our favorites at the Adult Down Syndrome Center!
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Do a 3/21 workout! Do 3 sets of 21 repetitions of an exercise such as jumping jacks, crunches, squats, push-ups, and/or arm punches.
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Eat a healthy snack. Check out our handout for ideas.
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Exercise your brain. Read a book or article, listen to an audiobook or podcast, or watch a documentary or webinar.
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Promote your social health. Call or visit a friend or family member.
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Get good sleep. Create your own visuals for healthy morning and bedtime routines.
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DANCE! Turn on your favorite song and show off your best dance moves!
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Drink an extra cup of water instead of soda or juice. Review our Staying Hydrated resource for more hydration tips.
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De-stress. Check out our Coping with Stress article and make a stress management plan.
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Continue the celebration! Check out the Fun Activities for Promoting Health list in our online library.
To learn more about WDSD, check out the World Down Syndrome Day website .