Improving Focus And Confidence: Exercise For ADHD
Although pharmaceutical interventions are often one of the common solutions for symptoms of 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. 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 can make learning and engaging with others more difficult and create problems in school and the workplace as children grow into adulthood.
Risk factors
The greatest risk factor involved in ADHD is having a family with a diagnosis of ADHD or a similar disorder. A family history of anxiety has also been linked to diagnosis in a child. Like most disorders, prompt diagnosis and treatment are key to minimizing the effects of this disorder.
ADHD can affect children and adults. 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.
Adults might not receive a diagnosis at all but 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 can find challenges, as they might forget important dates, misunderstand emotional cues due to distraction, lose or forget important items, and may not be able to comprehend the severity of a problem relayed to them by their partner.
How can ADHD affect everyday life?
Sometimes, the symptoms can be extremely 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 effects that can be severe and dramatic enough to require several forms of intervention, including behavioral therapies, medication, 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, creating 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 co-morbid to ADHD) develop decreased or increased sensitivity to stimuli. Occupational Therapy can help children with ADHD learn to sit and attend to a task, write effectively, and tune out distractors.
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 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 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.
IEP and 504 Plans
Interventions for attention-deficit/hyperactivity disorder might include IEP and 504 Plans in educational settings. These plans may allow students to receive services (including OT) during school hours, may allow children the opportunity to use fidget toys to help keep focus, or may instruct teachers to provide children with better seating, perhaps away from windows, doors, or areas with a large number of stimuli.
Medication
Some people may 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 more drastic measures 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 just the thing to supplement traditional methods of care. In addition to improvements in physical health—including enhanced cardiovascular function, increased energy levels, and strengthened muscles—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 more 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 in a healthy way and can contribute to a calmer, more stable vestibular system and can help ease tension, anxiety, and impulsivity.
Using specific forms of exercise, however, might be the key to effectively reducing the hyperactivity associated with the condition. Long-term relief is more likely to occur through disorder-specific exercises designed to improve neural connectivity, social connections, and body awareness.
Exercise plays an important role in 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, which are typically lower in people with attention-deficit/hyperactivity disorder. Both cognition and mood control may be required to maintain focus, harmony, and self-control, all of which can be considered antonyms to the very foundation of an ADHD diagnosis.
One of the most significant deficits in individuals with attention disorders may be executive function. Executive function is a term used to describe the ability 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.
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.
The best exercise for ADHD will typically depend on an individual’s abilities, interests, and existing health concerns. According to an article published by the Child Mind Institute, organized sports may not be appropriate for some children with ADHD because of difficulty taking direction.
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.
Aerobic exercise
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 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 play a crucial role in helping individuals sleep well, maintain a healthy weight, and improve gastrointestinal function.
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.
Takeaway
How effective is exercise for attention-deficit/hyperactivity disorder?
Physical activity is one of the most highly recommended non-medication treatments for attention-deficit/hyperactivity disorder, typically in combination with other treatments like therapy. Physical activities may help with attention-deficit/hyperactivity disorder symptoms for three main reasons. First, aerobics create extra mood-boosting chemicals like dopamine, of which those with attention-deficit/hyperactivity disorder typically have imbalanced or inadequate levels. Second, it may help control levels of brain-derived neurotrophic factor (BDNF), a molecule related to memory and learning.
Third, research suggests that getting physically active can also improve executive functioning like working memory and focus on mental tasks—something attention-deficit/hyperactivity disorder often affects—by enhancing spontaneous activity in the prefrontal lobe. That’s why many people with child or adult attention-deficit/hyperactivity disorder find working out to be a crucial component of their regular routine.
How do you get yourself to work out when you have ADHD?
The best work out is usually one you like to do and can do regularly. Building enjoyable forms of aerobics into your regular routine can help you stick to them. For example, biking home from work, walking the dog, roller skating in the park, taking a martial arts class, or doing complex exercises at the gym with a workout buddy every week are examples of ways that might make it easier to manage symptoms this way and reap all the benefits of consistent physical movement as well.
Engaging in moderate-intensity physical activity can be helpful in managing symptoms, but sticking to a consistent routine can be especially challenging for people with this form of neurodivergence. The condition can make them easily distracted and prone to sensory overload in busy settings like gyms. It can also make it difficult to follow instructions or stay with a routine they feel is boring.
As Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) reports, people with attention-deficit/hyperactivity disorder can be especially well-suited to certain sports because of their neurodivergence. For example, the natural impulsivity often experienced by individuals with ADHD can make them a good match for sports that require fast reaction times, such as basketball and baseball.
Some recent evidence suggests that people with attention disorders may be able to improve their focus by engaging in certain practices regularly. Exercising, meditating, and memory training are a few examples.
Physical exercise—such as toning muscles through weight training or aerobics from running, rock climbing, dance, gymnastics, or other complex exercises—is one powerful method that may be able to help people with attention-deficit/hyperactivity disorder improve certain elements of function like working memory and focus. Brain training and medication are other options that may be helpful as well. Speak with your doctor or psychiatrist if you're looking for support and/or are interested in medication.
There are various ways that those with attention disorders can potentially improve cognitive function. Engaging in regular physical movement, eating nutritious foods, and doing brain training are a few examples. For some people, medication could also be helpful in decreasing symptoms. Speak to your doctor if you’re interested in learning more.
There are many different non-pharmacological methods that could help a person decrease or manage symptoms of attention-deficit/hyperactivity disorder. Examples include exercising regularly, getting enough sleep, engaging in mindfulness meditation, and seeking cognitive-behavioral therapy and/or behavioral therapy.
Symptoms of attention-deficit/hyperactivity disorder (ADHD, formerly referred to as ADD) can often be decreased and/or managed through practices such as regular exercise, a diet of nutritious foods, and meditation. If you're looking for more support or advice about non-pharmacological ways to improve focus with ADHD, meeting with a therapist or other mental health specialist could be useful.
Research suggests that meditation could help reduce symptoms in individuals with ADHD when practiced regularly. For example, a 2016 study suggests the potentially promising effects of meditation on attention, hyperactivity, and impulsivity, common symptoms of attention-deficit/hyperactivity disorder.
- Previous Article
- Next Article