EXERCISE AND THE ADHD CHILD’s BEHAVIOUR
by Ray Anne Cook (occupational therapist)
We all know that exercise is important. Most adults with Attention Deficit Hyperactive Disorder (ADHD) use sport at some or other stage of their life to combat their ADHD behaviour. The best way to reduce ADHD behavioural symptoms is to get adequate physical exercise. This can mean playing with friends, doing a sport or aerobic exercises. Intense exercise increases the blood flow and also increases levels of endorphins (especially serotonin) and acetylcholine in the brain, both of which seem to alleviate the symptoms of ADHD.
HOW EXERCISE CAN HELP IMPROVE ADHD BEHAVIOUR
1. Lifts your mood. The endorphins that are released in the brain create a feeling of euphoria and can reduce the feelings of depression which most people with ADHD experience. Regular exercise will almost always uplift a child/teen that has a problem with ADHD behaviour. The exercise does not have to be gruelling, competitive or boring to be effective.
2. Improves self-esteem. The child will feel more confident when finally achieving results in sports. ADHD children are constantly in trouble for bad behaviour and often feel they are not good enough.
3. Reduces stress. Stress is reduced either by being relaxing or getting rid of pent up emotions. ADHD children are often experiencing stress as a result of their behaviour and the way it affects people around them.
4. Releases pent up energy. ADHD children need opportunities to release their energy. This is especially evident in the hyperactive or sensory seeking child. It in turn enables the child to settle down and approach work with greater ease.
5. Develops co-ordination. The exercise must provide just the right amount of challenge without being too difficult or too easy. ADHD children have plenty of energy; they need a challenge to achieve results.
6. Drains unwanted toxins. ADHD children often suffer from allergies. Exercise promotes the transfer of gases in the lungs by breathing in oxygen and exhaling pollutants. The immunity levels are heightened and white blood cells become more efficient in absorbing the pollutants. The muscles contract and squeeze out the unwanted by-products such as lactic acids and the skin’s pores open and release poisons.
7. It is a regulator. Deep pressure exercises like hugging or wrestling and heavy work like carrying books are both calming and organizing. Watching TV and playing computer games will not regulate your ADHD child the way movement and heavy work does.
8. Can be relaxing. When doing stretch exercises we tend to relax the body. However ADHD children often find relaxation exercises difficult to follow. Stretching games or sports are a good alternative to relax a child. These stretches can be incorporated in swimming, hanging upside down or reaching for things.
Working these few exercises into their daily routine will make a big difference to the ADHD child’s behaviour.