Do you have ADHD? Exercise can make a big difference! (Exercise for ADHD)

Do you also have difficulty sitting still and doing work? Do you find yourself running around and not being able to focus? Do you find yourself quickly distracted by even the smallest things? If you or your child has ADHD (Attention Deficit Hyperactivity Disorder), these are probably very familiar things to you. Many people think that exercise is only for getting in shape and losing weight. But did you know that exercise, done properly, can have the same effect on your brain as the medications prescribed to control ADHD symptoms? Let's talk about that today.

How does exercise really help with ADHD?

Simply put, exercise is not only a workout for our bodies, but also for our brains. When we exercise, our brains release special chemicals called neurotransmitters. Dopamine is one of the most important of these. Dopamine is what helps us focus, think clearly, and stay motivated. People with ADHD usually have lower levels of this chemical in their brains.

When you exercise, dopamine levels in the brain naturally increase. It's similar to what happens when you take your ADHD medication. After just one exercise session, you can focus on mental tasks, feel more alert, have a new sense of energy, and feel less stressed.

Exercise can benefit adults with ADHD by:

• Stress and anxiety are reduced.
• It helps to control impulses and reduce compulsive behavior.
• Working memory improves.
• Executive function, the skills needed for planning, organizing, and remembering details, improves.
• It increases levels of a protein called Brain-Derived Neurotrophic Factor, which is involved in learning and memory. People with ADHD also have low levels of this protein.

What intensity should I exercise at?

The exercise you choose should be moderately intense. This means that while exercising:

• Your heart rate should increase.
• You need to breathe faster and deeper than normal.
• You need to sweat.
• Your muscles should feel tired.

If you are unsure about this, talk to your doctor . He or she may recommend that you use a heart rate monitor.

What are the best types of exercise for ADHD?

Okay, so what are the best exercises we can do? There are several options.

Aerobic exercise

This refers to any exercise that gets your heart rate up. This includes running, brisk walking, cycling, and swimming. The goal is to get your heart rate up and maintain that level for about 30 to 40 minutes. Aerobic exercise builds new neural pathways in your brain and fills it with chemicals that help you focus.

You can do these indoors or outdoors. But if possible, do them outdoors . Studies have shown that exercising in nature can provide even better relief from ADHD symptoms.

Complex Exercises

Experts say that the more complex the exercise you do, the better it is for the brain.

• Martial arts: Sports like karate, taekwondo, and judo connect your mind and body. They also provide a great deal of self-control training. These develop many things, including focus, balance, memory, and fine motor skills.
• Other complex exercises: If you don't like martial arts, you can try things like rock climbing, dance, gymnastics, or yoga. These provide a good challenge for the body as well as the mind.

Team Sports

Joining a team sport, such as softball or soccer, can be a great way to keep yourself active a few days a week. In addition to the benefits of physical exercise, you also get a social group to encourage you. Working as a team improves your communication skills, teaches you to think about your actions, and teaches you to plan ahead.

How do you continue to make this a habit?

Just like medication, exercise only helps with ADHD if you keep doing it. But how can someone who has trouble staying focused keep doing it? Here are a few tips:

• Do different things: Instead of doing the same thing every day, change up your exercise routine. If you're running today, go swimming tomorrow. Do yoga the next day. That way you won't get bored.
• Find a partner: When you exercise with a friend, you'll be more motivated to keep going.
• Exercise in the morning: If possible, exercise in the morning before taking your daily medication. This will allow you to take full advantage of the extra chemicals your body produces.

Are sports good for a child with ADHD?

Whether or not to involve a child with ADHD in sports can be a big question for parents. But most experts agree that it's a good decision because of the benefits of sports. But there are challenges as well as benefits.

Are there any special risks?

As parents, you need to be especially vigilant about concussions. Studies have shown that athletes with ADHD are more likely to develop concussions than others and take longer to recover. This is especially important to keep in mind if your child plays a high-impact sport like football/soccer. If there is a head injury, take them to the ETU (Emergency Treatment Unit) immediately for medical advice.

There is no definitive research on which sport is best. Sometimes an individual sport may be better for a child. But then the social benefits of a team sport are lost. The best thing is to let the child choose a sport that he/she likes and enjoys.

ADHD, exercise, mental health, attention, dopamine, ADHD and sports, executive function