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You may have heard before that physical activity can be helpful for those with attention deficit hyperactivity disorder (ADHD). Adequate physical activity is important for us all, with an array of health advantages. For those with ADHD, physical activity can be a true game-changer in terms of symptom management.
So, what are the benefits of physical exercise for kids with ADHD, and how do you help your child add more movement to their life if they don't get enough?
In this article, we'll talk about how physical activity can help children with ADHD manage their symptoms and practical tips for incorporating playtime, outdoor activities, and other forms of exercise into their daily routines.
Benefits of Physical Activity on ADHD Symptoms
Extensive evidence supports the idea that physical exercise should be incorporated into the daily lives of children who have ADHD. While every child is different, here are some of the possible benefits we know of.
Improved focus and attention
Improvements in cognitive skills are often one of the main appeals of exercise for kids with ADHD, and there's a lot of evidence to back it up.
First, multiple studies indicate that aerobic exercise may enhance brain structure and functioning, both for people with and without ADHD. As for studies on youth with ADHD specifically, one study on eighty-four children with ADHD found that attention, academic and classroom behavior, and motor skills all improved with a regular aerobic exercise program.
Another found that long-term physical activity has a positive impact on executive functions of children with ADHD, regardless of the type of activity - so much so that some suggest it as a complementary or alternative treatment for ADHD.
Reduced hyperactivity and impulsivity
Kids with hyperactivity and impulsivity symptoms are typically diagnosed sooner, largely because signs like excess energy are more "visible" than inattention symptoms at times. A myriad of studies have found that exercise can help combat hyperactivity and disruptive behavior. For example, it is suggested that physical activity can decrease impulsiveness and increase inhibitory control in kids with ADHD in addition to enhancing attention and information processing, which may be valuable in managing a child's ADHD symptoms.
Better mood and self-esteem
Children with ADHD often experience rejection sensitivity and are at a higher risk of mental health concerns such as low self-esteem, depression, and anxiety.
There is extensive research to suggest that exercise, even in small amounts, can boost a person's mood, reduce stress, and lead to other mental health advantages.
While it is not a replacement for mental health treatment in those who need it and should instead be combined with proper care, exercise can be an incredibly supportive lifestyle factor.
Numerous studies also show that exercise can promote improvements in self-esteem among kids and adolescents.
Motor skills
Children with ADHD and related disorders can have a harder time with fine and gross motor skills. As mentioned earlier, exercise can have a positive impact on motor skills and may help kids improve their own. Studies on different types of physical activity have found that various forms of exercise can improve both fine and gross motor skills in kids with ADHD.
Improved sleep quality
As you may know, ADHD can disrupt sleep. While many children with ADHD have trouble getting enough high-quality sleep, research shows that lifestyle factors like diet, physical activity, and screen time management can mediate the impact of ADHD on sleep quality.
Getting enough high-quality sleep is associated with better mental focus, mood, and other positive effects. So, if exercise helps kids with ADHD get the sleep they need, it's a double-win!
Types Of Physical Activity for Children With ADHD
Now that you know all of the ways physical activity can make a difference for kids with ADHD, what are some things a child can do to release excess energy? Based on a child's ability, temperament, and other factors, you might find that some are a better fit than others. Read over the following ideas and think about what'll work for your child.
Sports
While every child's different, kids with ADHD tend to get a lot of benefits out of playing sports. In addition to the positive effects of physical activity, these can include but aren't limited to social skills, problem-solving skills, and self-control. Here are some sports opportunities to consider for a child if you feel they may be the right fit:
- Team sports, like Soccer, tennis, cheerleading, volleyball, color guard, or basketball
- Individual sports, like track, golf, boxing, wrestling, bowling, or cycling
- Martial arts (karate, jiu-jitsu, etc.)
- Roller Skating/rollerblading
- Swimming
- Gymnastics
- Dance
Playtime
A lot of kids are active during playtime. Playing with other kids sometimes boosts the opportunity for active hobbies, though there are many ways kids can get moving on their own, too. Here are some ideas:
- Playing games with friends or family (such as tag, Twister, hide and seek, or capture the flag) that require movement
- DIY obstacle courses made out of household objects (can be inside or outside)
- Indoor miniature basketball hoop sets (can be purchased for around $30)
- An at-home dance party
- Active video games
- Scavenger hunts
- Hula hooping
- Jumping rope
Outdoor activities
Spending time outside is something that can make a difference for us all. Sensory input from outdoor activities can be soothing, and many people find that time in nature boosts their mood. They're also a perfect opportunity for quality time. Active outdoor activities include but aren't limited to:
- Nature walks or hikes
- Playing on playground equipment
- Outdoor sprinklers (in hot weather)
- Bike riding
- Skateboarding
- Snowboarding
- Hopscotch
Other
There are so many ways to get active. Other ideas for kids include but aren't limited to the following:
- Contests to see who can do the most jumping jacks (or something else)
- A calming activity like yoga, tai chi, or stretching
- Instructional dance or exercise videos for kids
Tips for Incorporating Physical Activity into Daily Routines
Once you find some ideal activities for your child, you want to find ways to encourage consistency so that kids can get ongoing benefits. Use these tips to incorporate physical activity into your child's schedule regularly and in a way that is sustainable for your child and family.
Note: Joon is an app and game designed for kids with attention deficit hyperactivity disorder (ADHD) and related disorders. Using Joon can help parents implement healthy habits and routines in their child's life. Here's how it works:
First, adults sign up with the Joon Parent App and make a to-do list for their children. Your child's to-do list is fully customizable and can include any task or routine you want, whether that's household chores, packing equipment for sports practice, or something else. Kids use a separate app called Joon Pet Game. When a child completes items on their to-do list, they get rewards in the game that allow them to take care of a virtual pet. This motivates the child and helps them stay organized.
90% of kids who use Joon finish every task on their to-do list. Many parents say Joon has improved their parent-child relationship, and the app is rated an average of 4.7 out of 5 stars in the App Store.
Click here to claim your free trial today.
Establish a routine
When an activity is part of a person's routine, it becomes a habit. Make a routine for your child that involves the sport they're in, active play, family nature walks, or any other form of regular exercise. The Centers for Disease Control (CDC) recommends that kids ages 6+ get at least one hour of physical activity daily. While this amount of activity doesn't need to take place all at once, this is a solid general guideline.
Some routines might change based on whether it's a school day, the weekend, or a child's out of school for the Summer. Weekly Summer activities and regular outdoor play are a fun way for kids to get movement in when school's out.
Make it fun and engaging
No matter a person's age, we know of one thing that helps people stick to an active lifestyle for sure. That factor is enjoyment. Exercise shouldn't feel like a chore, and if it feels like a punishment to a child, that may cause them to dislike it. Of course, this is not what you want. Incorporate physical activity in a fun way, focusing on finding something that your child likes and gravitates toward. Keep things interesting and help your family lead an active lifestyle that exposes children to multiple forms of exercise.
Set realistic goals
If you want to raise a child's activity level, set a realistic goal. For example, helping a child find a physical activity they enjoy or doing something active together as a family three times per week and having active hobbies and games available at home for kids to have fun with in between more structured activities. Your child's goals will be unique to them based on factors like their current activity level and ability.
Involve the whole family
Involving the whole family is an excellent way to add more exercise to a child's life. Whether that's taking a family nature walk, playing mini golf, or getting a membership for an indoor trampoline park and going regularly, some children will be more likely to engage in activities when they see it as an opportunity to play or spend time together.
Incorporate breaks and downtime
Rest days are crucial! While it is critical that kids have the opportunity to release extra energy and get enough exercise overall, breaks and downtime are also essential for health and well-being. Especially if your child is involved in multiple sports or active hobbies, ensure they have enough time for rest and repair.
Conclusion
Many people wonder whether exercise can help children with attention deficit hyperactivity disorder (ADHD) with symptom relief. Research shows that physical activity can reduce ADHD symptoms, improve sleep, and lead to many other benefits that can better the lives of those with ADHD. Children with ADHD can get regular exercise through an assortment of fun activities. For example, team sports, individual sports, or playtime. There are ways parents can incorporate physical activity into their child's routine effectively, such as creating a routine and getting the whole family involved.
About
Sarah Schulze MSN, APRN, CPNP
