Improving Focus And Confidence: Exercise For ADHD

Although pharmaceutical interventions are one of the common solutions for symptoms of mental health conditions like ADHD, increasing bodies of research are looking for methods of treatment that do not possess as many potential side effects as medications. Methods that are not medications can be much more easily incorporated into the daily lives of children, adults, and families without many difficulties. And, interestingly, exercise appears to be one such intervention.

What is attention-deficit/hyperactivity disorder?

ADHD is classified in a few different ways. Some classify the condition as an intellectual disorder, while others categorize the symptoms as a neurological or developmental disorder. Whatever the umbrella term used to describe the condition and its symptoms, attention-deficit/hyperactivity disorder can be highly impactful to those it affects.

Broad ADHD symptoms include inattention, hyperactivity, and impulsivity. Put into practice, these symptoms can manifest as difficulty concentrating, difficulty sitting still without fidgeting, inability to control verbal or physical outbursts, and experiencing sensory overwhelm. All of these can create an environment that makes learning and engaging with others more difficult, creating problems in school and the workplace as children grow into adulthood.

Risk factors

The greatest risk factor for being diagnosed with ADHD is having a family member with a diagnosis of ADHD or a similar disorder. A family history of anxiety has also been linked to the diagnosis. Like most disorders, prompt diagnosis and treatment are key to minimizing the effects of this disorder.

ADHD can affect children and adults, but as a neurodevelopmental condition is considered to always start in childhood. Most commonly, children do not receive a diagnosis until they have reached school age, as the symptoms of ADHD may not manifest as problematic until a child is placed in an academic setting where sitting still, focusing, and engaging in a task are required for several hours at a time. During play, children with ADHD are usually able to cope quite well with their disorder and may not require immediate treatment. However, they may require some interventions related to social and conversational skills.

Adults can experience difficulties in relationships and the workplace. Because ADHD can negatively impact your ability to focus, deadlines might go unmet, responsibilities can be forgotten, and procrastination can become a rule of behavior rather than an occasional indulgence. In relationships, people with ADHD might forget important dates, misunderstand emotional cues due to distraction, lose or forget important items, or lose focus during conversations that are important to their partner.

How can ADHD affect everyday life?

For some people with ADHD, the symptoms are relatively mild and may not require intensive therapeutic or pharmaceutical intervention; instead, they may be managed through organization tools and personal interventions. Others, however, may experience symptoms that can be severe and dramatic enough to require several forms of intervention, including behavioral therapies, ADHD medications, lifestyle changes, and supplements.

ADHD's greatest source of trouble can come from the struggle to concentrate, engage, and control impulses. In infancy and young childhood, these issues might not be terribly problematic, but in adulthood, each of these symptoms can have long-lasting consequences, including addiction, debt, job loss, or isolation from peers. Over time, the effects of these manifestations can prompt the onset of depression, anxiety, and other mood disorders, planting an even greater seed of discord in one's life.

What are the treatment options?

Occupational therapy

Attention-deficit/hyperactivity disorder might be treated through behavioral therapies, interventions, and pharmaceutical drugs. Therapies might include Occupational Therapy (OT), which can help children with sensory disorders (conditions frequently comorbid to ADHD) develop decreased or increased sensitivity to stimuli. Occupational Therapy can also help children with ADHD learn to sit and attend to a task, write effectively, and tune out distractions. 

Online or in-person therapy

Some families might also choose to use therapies traditionally used for other conditions, such as cognitive behavior therapy, to treat ADHD. Psychotherapy can help "rewire" the brain, in a sense, to develop healthier self-esteem and coping mechanisms. If traditional therapy isn’t an option, online therapy can provide a more cost-effective and convenient alternative. Using online therapy with a wide network of licensed professional therapists can also be more affordable and allow you to get counseling from the comfort of your home.

One study found that online therapy can even be more effective than in-person options when it comes to treating the symptoms of ADHD in children and adults. Choose what works best for you and your child, and seek guidance from your child’s psychiatrist, psychologist, or pediatrician if you need assistance finding a practitioner.

IEP and 504 Plans

In educational settings, interventions for attention-deficit/hyperactivity disorder might include IEP and 504 Plans. These plans may allow students to receive services (including OT) during school hours, allow children the opportunity to use fidget toys to help keep focus, or instruct teachers to provide children with accommodations like alternate seating, perhaps away from windows, doors, or areas with a large number of stimuli.

Medication

Some people experience symptoms of ADHD that can disrupt daily life enough that pharmaceutical intervention is required. In these cases, medications might be used to sedate some of the excess energy unique to ADHD, which can help increase focus and relieve impulsivity.

While these aforementioned treatment modalities can be useful in treating and managing symptoms of ADHD, the goal is to create a treatment plan that is most effective for the individual, which might not include pharmaceutical medication. Some people may prefer trying alternative treatments first and pursuing pharmaceuticals as a last resort. For these families, exercise as a form of therapy might provide some relief from the symptoms.

Physical exercise and ADHD

While the above modalities typically make up the primary forms of treatment for ADHD, physical activity can be a superb supplement to traditional methods of care. In addition to improvements in physical health—including enhanced cardiovascular function, strengthened muscles, and improved mood—exercise can have significant positive effects on cognitive and emotional health. 

Physical activity can be a healthy addition to anyone's routine, whether that exercise is strenuous, as in the case of weightlifting or long-distance running, or a calmer engagement, such as yoga or stretching. Even in calmer, gentler forms of exercise, energy is being utilized and released in a healthy way. This can contribute to a calmer, more stable vestibular system and ease tension, anxiety, and impulsivity.

Exercise and dopamine

Exercise plays an important role in overall brain health. Physical activity increases blood flow to the brain, which can help people who have trouble focusing or remembering important information. Exercise can also be useful when it comes to managing ADHD because it can release "feel-good" chemicals, which are linked to an increase in cognitive function and mood control. For example, there is evidence of a strong connection between physical activity and increased dopamine levels.  Dopamine is a neurotransmitter that affects motivation, focus, and feelings of reward, and which is typically lower or less functional in people with attention-deficit/hyperactivity disorder. Both cognition and mood control are typically required to maintain focus, harmony, and self-control, so exercise can prove especially beneficial.

Exercise and executive function

One of the most significant deficits in individuals with attention disorders is executive function. Executive function describes one’s capacity to accurately and effectively make decisions according to a logical, structured plan. People who are unable to use executive functioning skills may experience erratic behavior, racing thoughts, and difficulty accomplishing tasks, as the drive to complete things in a sound, logical way may be severely diminished. Fortunately, researchers are finding that exercise significantly boosts the brain's executive functioning skills, which can be a powerful intervention method for children and adults with ADHD. Research suggests that improvements to executive function are partially due to exercise’s ability to foster brain plasticity., in which the brain can form new connections and re-form old ones.

Specific forms of exercise seem to be more beneficial than others for ADHD-related hyperactivity, though. Long-term relief is more likely to occur through these disorder-specific exercises designed to improve neural connectivity, social connections, and body awareness.

The best physical movements for ADHD

Exercise studies suggest that various types of physical activity can have a positive effect on ADHD symptoms. Research shows that even acute exercise—meaning a single session of physical activity—can have a range of mental health benefits for individuals with ADHD. There is evidence that acute exercise improves mood, memory, and learning. 

Simply getting outside and playing on a playground or in the grass can assist in mitigating the symptoms of ADHD. In children, research shows that the positive effects of exercise can include improvement in executive functions and attention span. These activities alone, though, may not provide the stimulation and prolonged brain-body connection that more focused and intensive exercise routines provide. 

Aerobic exercise seems to be especially helpful for ADHD

Research backs the notion that aerobic workouts can be a key component of the “exercise prescription” for ADHD. For example, in one study, researchers found that college students with ADHD who engaged in high-intensity interval training (HIIT), where one engages in strenuous exercises for brief periods of time with breaks in between, experienced significant improvements in their symptoms. Because aerobic activities can improve cardiovascular function and boost the immune system, they can alleviate some of the physical challenges associated with ADHD. Aerobic exercise can also play a crucial role in helping individuals sleep well, maintain a healthy weight, and improve gastrointestinal function, all of which can affect mood and focus.

Body movement practices

Martial arts can also help children with ADHD, as the physical components work alongside mental components to improve mental acuity and physical discipline. Dance, gymnastics, and yoga are also useful forms of exercise, as these involve complicated movements that require both physical and mental engagement to complete. These types of physical activity are generally more low-impact than exercises like resistance training, which may make your muscles feel tired more quickly.

The best exercise will depend on an individual’s abilities, interests, and existing health concerns.

Team sports can be a hit or miss

According to an article published by the Child Mind Institute, organized sports may not be appropriate for some children with ADHD because of difficulty with taking direction. For others, though, the structure and social skill-building required of an organized sport may be highly beneficial.

Routines help, no matter the exercise

If possible, work up to a 30–40-minute daily exercise routine. Having an exercise regimen that you can implement regularly ensures you’re experiencing the beneficial effects of physical activity consistently. 

For children, exercise can be more engaging and entertaining by giving exercises animal names or engaging in the exercises along with your children. For adults, exercise might be best engaged (at least initially) with an accountability partner, through an accountability app, or by participating in team sports, all of which can encourage movement and discourage procrastination.