Exercise and ADHD

Exercise and ADHD

I have to admit that over the last few weeks, my own ADHD has been a bit off the chart. It makes sense….I mean, I’ve been traveling a lot, fitting in a million activities before summer is over, and it seems like every time I get unpacked, I am getting ready to pack to go somewhere else. But there is another reason why my ADHD seems to be rearing it’s wild head: My exercise routine has been on a hiatus. Sure, I’ve been out for walks. Sure, I’ve had an occasional trip to the gym. But the fact of the matter is that during the school year I have a workout plan that takes a back seat during my vacation time. I should know better because science tells us that people with ADHD absolutely NEED to get moving! That got me thinking about how important physical activity is for our kids that have ADHD.

There is no doubt about it. Executive function and ADHD symptoms are absolutely improved by increasing our activity levels. In fact, the harder the tasks are and the more executive function skills are needed, the more activity we need. Studies even show that having more physical exercise reduces school suspensions, results in better test scores and grades, and allows kids to remember facts better without interim testing (Napierville IL, Hillman, Chris A Zeigler Dendy). You can actually look at brain scans before and after exercise and SEE the increased activity! I think that is amazing. I also think it gives hope that we can reign in our brain instead of zoning out. The best chance we have to stay attentive is to get moving before those parts of our day.

When I talk with kids about “up regulating” I am getting them to find an activity that gets their brain revved up. Examples are jumping rope, going for a walk, jumping on a trampoline, going for a run, or dancing around. Before sitting down to study, or getting an essay finished, it’s important to get that brain ready to rock and roll! We make a list of what types of things are a good idea, and spoiler alert…. None are tech related. Going from your phone to your essay is a no go. By getting in a bit of exercise, we can increase blood flow to the brain and even create new cells. So what happens when our 5th grader forgets their homework and has to sit inside to get it finished at recess? Well, no surprise that they are less likely to be attentive for the remainder of the day. That, my friends, is why the CDC and APA both recommend against taking away recess.

Incorporating movement into our day is essential for retaining information and getting things finished. Exercise is just as important as medication for some kids AND adults. As I was catching myself feeling overwhelmed and chaotic, I realized that what is missing for me right now is my exercise routine. Being busy isn’t enough to keep this girl on track. I need to be busy AND set aside that time to get moving because in the end it makes me MORE productive. I guess sometimes I need those reminders to pass on to my clients.Exc