Exercise for the ADHD
Inattentive Type and Hyperactive Type
Exercise has a profound affect on ADHD. In addition to promoting health, a regular exercise program
can modifying behavior in the ADHD child and may even promote
brain growth. Exercise is excellent for the hyperactive ADHDer, as
well as the
ADHD Inattentive Type, and all
types in between.
Aerobic exercise increases levels of the neurotransmitters
dopamine, serotonin and norepinephrine. These neurotransmitters
provide emotional stability, the ability to focus, mental
alertness and calmness. Conversely, a deficiency in
neurotransmitters can cause depression, mood swings, irritability,
anxiety, attention problems, stress and sleep problems.
Exercise also releases endorphins, the opiate-classified
messengers of our emotional system that elevate mood, increase
pleasure and minimize pain.
The degree of chemical change is dependent on the intensity,
duration and frequency of the aerobic activity.
Current
fitness and exercise research makes a correlation between an
active lifestyle and positive changes in brain chemistry, brain
growth and development. Studies also show that exercise has a
positive affect on curbing negative behaviors common in the
hyperactive child, as well as those with ADHD inattentive
type.
A 2001 State University of New York, Buffalo study showed the
positive benefits of exercise on ADHD children. The study group -
ADHD children between the ages of 5 and 12 - participated in 40
minutes of intense exercise five days per week. Children involved in this study showed a significant improvement
in behavior over the six-week duration of the study. Behavior
changes were generally noticeable two to four weeks after
beginning the exercise program and children with oppositional
behaviors made the greatest improvements with exercise.
This study makes good common sense; give hyperactive an outlet for
their excess energy and they will have less to cause trouble with.
National statistics show that today’s children are increasingly
less active than children 10 years ago. Not so coincidentally,
psychosomatic disorders and
ADHD
medications for children have skyrocketed
over the same time frame.
Exercise is an excellent
ADD therapy
for those with hyperactivity as well as the ADHD inattentive
type. If you have an ADHD child or teen or if you are an adult with
ADHD, the kindest most healthy treatment plan is one that focuses
on routine intense aerobic exercise, and one that includes a
nutritious diet and an attentional supplement program to fill any
gaps. These methods will improve symptoms for all
types
ADHD, from and
ADHD combined type to the
inattentive type ADHD or the
bipolar ADHD blend.
If
using exercise as part of your
ADHD remedies
plan incorporate at least
30 minutes of activity to each day. At least 20 minutes of this
exercise needs to be at a moderate to intense level. Below are a
few aerobic exercises to incorporate into your and your child’s
life.
Bicycling at 10 mph
Brisk
walking at 4 mph (15 minutes/mile)
Jogging
Hiking
Ice
skating
In-line skating or roller skating
Jumping roping
Raking leaves
Shoveling snow
Skateboarding
Washing and
waxing the car
Weight training
Circuit training
It is important for an adult to make the exercise effort a family
affair. An adult displaying a positive attitude and a shared
interest in exercise supports and encourages the child or teen to
follow suit. This may be the time to start addressing those extra
pounds that have made way to the body over the years.
