Exercise for ADHD is not just a hobby! (Exercise for ADHD)

Do you have difficulty staying focused on one task at a time? Do you have trouble staying focused and your attention is constantly wandering? If you struggle with these things, you may have Attention-Deficit/Hyperactivity Disorder (ADHD). But don't worry. In addition to the treatment your doctor gives you, there is another very powerful thing that can help you manage these symptoms. That is exercise.

Does exercise really help with ADHD?

We all know that exercise can help you get in shape and lose weight. But the benefits of exercise for your brain go far beyond that. Just think, after just one session, your mental focus, brain function, energy, and concentration will improve, and your mental confusion will decrease. Simply put, exercise is like your ADHD medication, affecting your brain.

This is because when we exercise, our brain releases chemicals called neurotransmitters. One of these chemicals is dopamine . This dopamine is what helps us focus and think clearly. People with ADHD usually have low levels of this chemical in their brains. Exercise increases this dopamine level, which can help control symptoms.

It's important that the exercise you choose is "moderately intense." This means that while exercising:

• Your heart rate should increase.
• You need to breathe fast and deeply.
• You need to sweat .
• Your muscles should feel tired.

If you are unsure about this intensity, talk to your doctor for advice.

What kind of exercises can you do?

There are many types of exercise that are best for someone with ADHD. The most important thing is to choose something that suits you and that you enjoy.

Aerobic exercise

These are any exercises that get your heart rate up. When you do this type of exercise for 30-40 minutes straight, new neural connections (pathways) are formed in the brain and the brain is filled with chemicals that help with attention.

• Running
• Briskly walking
• Biking
• Swimming

These can be done indoors or outdoors. But if you can, exercise outdoors, in a natural environment . Studies have shown that exercising outdoors reduces ADHD symptoms more than exercising indoors.

Complex exercises that involve the mind

The more complex the exercise, the more beneficial it is for the brain. Martial arts such as karate, taekwondo, and judo focus on self-control and connecting the mind and body. With this type of exercise, you can develop skills such as:

• Attention and concentration
• Body balance
• Time Management (Timing)
• Memory
• Understanding the consequences of one's actions

If you're not that into martial arts, you can try things like these that challenge both your mind and body:

• Rock climbing
• Dance
• Gymnastics
• Yoga

Team Sports

Joining a team sport, such as softball, soccer, or cricket, can be a great way to keep yourself active a few days a week. Team sports provide the physical benefits of exercise, plus the added benefit of having a social group to encourage you . Working as a team also improves your communication skills, planning abilities, and self-esteem.

How do you keep this going?

It can be challenging for someone with ADHD to stick to the same routine. But remember, to see results, you have to keep practicing. So, these tips will help you keep up the habit.

• Try different things: Instead of doing the same exercise every day, vary your exercise routine from day to day or week to week. This will help you feel less bored.
• Find a partner: When you exercise with a friend, you'll be more motivated to keep going. And when you're talking while you sweat, you'll hardly notice the time passing.
• Exercise in the morning: If it fits into your schedule, exercise in the morning, before you take your medication. That way, you can get the most out of these feel-good chemicals produced in the brain.
• Don't stop taking medication: Exercise is a great way to relieve ADHD symptoms, but it's never a substitute for your medication. Never stop taking your medication without your doctor's advice.

Are sports good for children with ADHD?

Whether or not to involve a child with ADHD in sports can be a big question for parents. But one thing most experts agree on is that the benefits of sports for children are enormous.

Benefits of sports

• Social interaction: A game with rules and discipline is the best place to learn to work with other children.
• Goal Setting: Play can teach children about short-term and long-term goals.
• Self-esteem: Sometimes when a child who is not good at academics succeeds in sports, it can be a great boost to their self-esteem.

Possible challenges

• Distraction: You may ignore the coach's instructions and forget about your team responsibilities.
• Boredom: The child may feel bored because sports practice is repeated in the same way.
• Emotional control: Children with ADHD may be impulsive, have trouble accepting defeat, and may act out in anger toward others.

Are there any special risks?

As parents, you should be especially aware of head injuries (concussions). Studies show that athletes with ADHD are more likely to suffer from these injuries than others, and they take longer to recover. So if your child likes high-impact sports like rugby or football, think twice.

ADHD, exercise, mental health, attention, dopamine, exercise for ADHD, mental health