Why I always include exercise as part of ADHD treatment
Exercise doesn’t just make ADHD kids feel good, it also has been proven to reduce symptoms! ADHD kids have increased focus, motivation, and emotional regulation after a movement break. Some ADHD kids report that a great outdoor recess feels like getting a dose of the right medication.
All forms of ADHD benefit from exercise, not just those with hyperactivity.
Moving our bodies helps mental clarity and reduces distractibility. As ADHDers, we have less capacity in our working memories, but exercise can reboot us and rebalance our brain chemicals.
Here four suggestions to integrate exercise into your child’s ADHD treatment.
Create a routine of exercise before and after school
Walking or biking to and from school is incredibly valuable for an ADHDer. For elementary students, the 20 minutes before and after school is best spent on the playground.
Get heart rates going
Consider doing a High Intensity Training (H.I.T.) workout as a family. Many terrific routines are available for free on YouTube and other platforms. Or simply a game of tag.
Aerobic exercise is particularly valuable for focus. Aerobic exercise increases dopamine levels in the brain. Dopamine is a neurotransmitter that helps us push our brains to concentrate. In ADHDers, dopamine and dopamine transporter proteins are often dysregulated.
Some parents purchase a watch with a heart rate monitor so kids can keep track of their aerobic exercise and set concrete goals.
Consider adding non-competitive, independent sports to your child’s routine
Sports that require remembering complex directions can be anxiety-provoking for ADHD children. Similarly, the competitiveness of sports can bring up feelings of inadequacy for some ADHDers. Simpler sports that build focus can be more effective and rewarding.
Some children do best in open play areas that allow for kids to creatively move and challenge their bodies.
Take your kids to ADHD-friendly sports facilities.
Most ADHD kids have had the experience of being shamed for their difference -- even when they were just trying to move and have fun! Some sports leagues or exercise classes can make for a miserable experience for our ADHDers, because they just don’t “get” our kids. For my local Boulder clients, I can personally recommend the following four businesses as ADHD-friendly, with staff experienced with neuro-difference. These locations can provide a strong start to a new exercise routine for your ADHD child:
Learn about how ADHD Treatment at South Boulder Counseling can help you here.
