ADHD and Exercise The benefits that regular exercise can have on ADHD

Introduction

Living with ADHD (attention deficit hyperactivity disorder) can often feel like your brain is working against you, and whilst it is difficult for adults to manage, imagine how difficult it is for a developing brain of a child. Exercise can become a valuable tool for managing ADHD as it can help with focus, impulse control and even reigning in the rampant hyperactivity. This doesn’t mean weekly marathons or intense gym sessions, sometimes just increasing your movement throughout the day is enough to notice the benefits.

The science

Exercise can work like natural medication for ADHD by boosting neurotransmitters like dopamine, serotonin and norepinephrine, which are chemicals that can help with increased focus, reducing hyperactivity and boosting overall mood. Exercise increases brain-derived neurotrophic factors (BDNF) which supports neuron growth and brain plasticity whilst providing a healthy outlet of energy, both things being vital in supporting a young developing brain, neurodivergent or not.

Cognitive and Behavioural improvements as well as lifestyle benefits

Over time, exercise can lead to sharper cognitive abilities and better information processing which means overall focus and concentration will improve. Not only does this mean greater success in school but in any extracurricular activities also. Exercise can also lead to an increase in executive functions, which aid in things like memory and self control. It can also help in regulating a child’s overall mood, reducing depression and anxiety symptoms and just generally builds healthier habits for the future. Consistent and restful sleep is something that can play a massive role in managing ADHD and consistent exercise promotes better sleep patterns and quality.

What kind of exercise?

Aerobic exercises are often recommended when talking about aiding ADHD and these can include things like; running, swimming, biking and brisk walking. Even a quick game of football in the garden can provide noticeable benefits. Perpetual-motor activities like yoga or any martial arts, provide exercise in the form of movement as well as providing cognitive tasks, which means a workout for the body and the brain! Team sports or group activities offer opportunities for children with ADHD to interact with peers in a structured setting. This can help them learn important social cues and build lasting friendships.

How to help your child with exercise

Motivation can be a massive hill to overcome with ADHD and this can impact the frequency and intensity your child engages in any kind of exercise. However, there are a few things you can do as a parent to help overcome this. First of all, make sure that whatever activity your child is engaging in, it is one they enjoy and are passionate about, as otherwise it will soon feel like a chore for the child and they will begin to associate all exercise with these uncomfortable feelings. Secondly, set clear and manageable goals with your child, even if it’s just: attend this afterschool club for a week, and make sure to reward them achieving their goals. This will give your child little dopamine hits, which an ADHD brain is constantly seeking. Finally, don’t overwhelm them or yourself. It’s easy to compare yourself to other parents who have their child doing an extracurricular activity every day of the week but if that’s not feasible then that is okay and perfectly normal. Talk to your child, discuss their interests and explain why you want them doing more exercise. Don’t overload them with expectations as that will just cause a burnout and lead to upset across the board. Offer them your support and look online for groups that can help support you and your child. Remember, you are never alone and you can do this!

Author: Charlie Hurdley