ADHD is an acronym for Attention Deficit Hyperactivity Disorder. This is a condition that can be found in both children and adults that includes symptoms like inattention, impulsiveness, and excess need to move around. It is difficult for people with ADHD to do things like manage time, focus and concentrate, and organize and prioritize projects or tasks.
Did you know that exercise can positively impact the symptoms of ADHD? Physical activity has been found to act on the brain in some of the same ways as medication for this condition. According to this WebMD article, exercise can improve mood and mental clarity, as well as prime your brain for mental tasks. Regardless of whether or not you experience challenges associated with ADHD, exercise can boost energy levels, which can certainly make it easier to absorb and retain new information. Have you ever felt the need to pace around while considering a problem or challenge? This behavior is an example of one of the ways that your body instinctively works to increase brain function.
A “dose” of exercise that is appropriate for positive impacts on ADHD symptoms is thought to be 30-40 minutes of moderately intense aerobic activity – something that gets the heart rate elevated, moves major muscle groups, and results in a bit of sweating or at least some huffing & puffing. This might be swimming, walking, or running. Taking on multiple doses of exercise each week is OK. It is widely thought that participating in moderate-intensity activity once a day is optimal for the general human condition. But even aiming for at least 3-5 days/week is a good start.
Complex exercises are also thought to be good for mental function – for folks with and without ADHD. One recommended type of complex activity is training in martial arts. Martial arts skills include:
- Focus & concentration
- Balance
- Timing
- Memory
- Consequences of actions
- Fine motor skills
Because people with ADHD tend to struggle with tasks that are repetitive or monotonous, it can be a good idea to mix up the type of exercise accomplished in any given week. It may also help to stimulate the brain by listening to music or a podcast while accomplishing a more repetitive activity like a walk or a run a treadmill. Another idea is to choose exercise activities that have an aspect of social interaction – like a team sport.
Attention Deficit Hyperactivity Disorder is a complex condition that is typically managed with a variety of treatments. Exercise is certainly not the only way to treat ADHD. Nor should exercise be considered a substitute for other treatments. Exercise can, however, play a significant and positive role in individualized treatment programs – along with other medical, educational, behavioral, and psychological interventions. If you have questions about how exercise might be incorporated into ADHD treatment in any particular situation, it is best to consult with your individual health care team.
For more information about ADHD, consider checking out the following resources:
- This article describes symptoms that may be indicators of ADHD in adults.
- The National Institute of Health recommends these tips to for parents and teachers to help kids with ADHD to stay organized in school.
- The CHADD organization is a non-profit foundation that provides education, advocacy, and support for children and adults with ADHD.