Exercising regularly plays an important role in good mental health by relieving symptoms of mental health conditions such as depression and anxiety. Exercise produces these positive effects because physical activity stimulates multiple brain chemicals that make people feel happier, more relaxed, and less anxious.
For children (and adults) with ADHD, the main benefits of regular physical activity are:
- Dopamine release: Dopamine (a neurotransmitter tied to feeling pleasure and reward) tends to be at a lower level in individuals with ADHD. The stimulant medications prescribed to manage ADHD symptoms, and improve focus, work by increasing dopamine levels. Exercise is another way to increase dopamine levels.
- Improve executive function: Executive functions such as paying attention, managing time, organizing, and recalling details are often impaired in those with ADHD. Exercise (specifically aerobic exercise) has been shown to expand working memory, improve selective attention and the ability to inhibit disruptive impulses.
- Changes brain-derived neurotrophic factor (BDNF) signaling: BDNF is a molecule in the brain that is connected to learning and memory, and is suggested to play a role in causing ADHD. Regular exercise helps to normalize and increase BDNF concentrations in the body.
- Helps regulate behavior and improve attention: Exercise can be a positive outlet to release pent-up energy if the child is hyperactive. Exercise helps with aggressive behaviors and impulsiveness. Engaging in exercise also allows a child with ADHD time to socialize which decreases the likelihood of developing depression, and can improve social skills.
How can we get kids with ADHD engaged in exercise?
- Take time to ride bikes, go for a walk or hike as a family.
- Sign up your kid for a school sports team such as basketball, soccer, or baseball (make sure to encourage having fun instead of being on a winning team).
- Encourage your kid to invite friends over to play games outside or go to a neighborhood park.
- Sign your kid up for group exercise designed for kids.
All in all, it doesn’t matter what the activity is as long as your child gets 30 minutes to an hour of physical activity daily.