Does Exercise Help ADHD Kids?

Attention-Deficit Hyperactivity Disorder (ADHD) affects roughly 6.1 million, or 10% of the children in the U.S. It is a widespread neurodevelopmental disorder causing youngsters to have limited attention span, problems controlling impulsive behaviors, and, of course, hyperactivity. While there is no cure for ADHD, there are various treatment options available to manage symptoms and improve quality of life.

In this blog, Hot Ground Gym’s team will discuss how exercise and classes can help kids with ADHD, check some practical tips, and highlight specific activities and other sports that can be beneficial.

ADHD and Sports: How Does Exercise Help with ADHD?

So, does exercising help manage ADHD symptoms? Yes, physical activity is a top non-pharmaceutical ADHD treatment. Exercise offers several benefits for children with ADHD, acting as a supplement to help manage symptoms. Here’s how physical activity can improve brain function and support mental health:

Boost Overall Well-Being

Beyond improving focus, exercise provides numerous benefits for children with ADHD, contributing to their overall well-being. Exercise helps channel excess energy, reducing hyperactivity and impulsivity. It releases endorphins, boosting mood and self-esteem, which are often challenged in children with ADHD.

Additionally, team-based activities promote social interaction and teamwork skills, while early exposure to exercise provides a foundation for healthy habits throughout life, including weight management.

Enhance Brain Function

Exercise positively impacts brain structure, chemistry, plasticity, and cognitive function. It triggers the release of neurochemicals like serotonin, norepinephrine, and dopamine levels, improving mood, attention, and behavior.

In addition, exercise strengthens coordination between the brain's three main executive functions:

• Working Memory: The ability to retain and manipulate pieces of information over short periods of time.
• Mental Flexibility: The ability to sustain or shift attention in response to different demands or to apply different rules in varied contexts.
• Self-Control: The ability to set priorities and resist impulsive actions and responses.

Manage ADHD Symptoms

Research suggests that exercise can be an effective tool for managing ADHD. It can help to reduce hyperactivity, impulsivity, and inattention while improving focus, self-control, and organization.

A research study revealed that 10 minutes of jogging three times a week reduced negative behaviors like hitting, distracting others, name-calling, and talking out of turn by 50% in kids with ADHD.

Change Brain-Derived Neurotrophic Factor (BDNF) Signaling

Regular exercise bathes the brain with a protein called BDNF. This protein helps create new brain cells in the hippocampus, strengthens synapses, and boosts learning and memory. Therefore, ADHD and sports activity are a positive combination. Lower levels of BDNF are associated with cognitive decline, depression, and poor memory, and not just in people with ADHD.

Activities that challenge balance and thinking, such as rock climbing or dancing, stimulate BDNF, resulting in:

• Improved Memory and Learning
• New Skill Acquisition
• Enhanced Mood

Fitness can offer many benefits for kids with ADHD, from improving focus and attention to boosting self-esteem and promoting social skills. As there’s no way to treat ADHD, physical activity can act as a supplemental treatment for kids managing their symptoms with medication, therapy, and a healthy diet.

Tired of Seeing Your Child Struggle with Focus?

Hot Ground Gym can help improve attention and concentration through tailored exercise programs.

How Hot Ground Gym Helps Kids with ADHD

Hot Ground Gym has become a haven for kids with ADHD, and for good reason. We have discovered a secret weapon: engagement.

Instead of focusing on discipline or forcing kids to conform, our coaches use the magic of fun to capture attention and motivate kids to focus. But Hot Ground Gym’s approach isn't just about fun and games, though. We provide programs for kids that help them to develop a wide range of essential skills.

Here are just some of the activities your child can join:

• Kids Classes: Our after-school programs are designed to keep kids with ADHD engaged and focused through exciting obstacle courses and team-building activities. These classes change themes every week so that children are consistently challenged and entertained while improving their attention span and focus.
• Kids Camps: Our camps provide an immersive, fun-filled environment where children can develop their focus and attention skills alongside other important abilities. These camps include a variety of activities and challenges that are designed to improve attention span, focus, and social skills in a fun and engaging way.
• Team-Building Activities: Team-based missions and challenges encourage collaboration, communication, and social interaction to help kids learn to work together and build relationships. These are particularly helpful for kids with ADHD who might struggle with social interactions.

The results speak for themselves. Parents who bring their children with ADHD to Hot Ground Gym are often amazed at how well they do. The gym’s high-energy atmosphere keeps kids so engaged that they naturally focus their attention, eager to learn what comes next. It’s a far cry from the struggle of keeping them focused in a traditional classroom setting.

We’ve already helped countless kids with ADHD build confidence, learn new skills, and simply have a blast while they're at it! Claim a free trial class at Arlington Heights or a free trial class at Libertyville and be sure we can help!

Top 7 Effective Activities for Kids with ADHD

Here are some specific activities that can be particularly helpful for children with ADHD:

#1. Aerobic Exercise

Activities like running, swimming, biking, and dancing get the heart pumping and improve cardiovascular health. These activities can also help to focus and reduce hyperactivity.

#2. Team Sports

Sports for kids with ADHD, like soccer, basketball, and baseball, or group training can provide structure, promote teamwork, and encourage physical activity. They can also help to improve social skills and build self-confidence.

#3. Martial Arts

Martial arts, such as karate, taekwondo, and judo, combine exercises with mental discipline. These activities can help to improve focus, coordination, self-control, and self-discipline.

#4. Resistance Training

Training, which involves using weights or bodyweight to build muscle, can improve strength, coordination, and overall fitness. It can also have a positive impact on mood and self-esteem, which is especially useful if there is any kind of peer pressure.

#5. Outdoor Activities

Spending time outdoors in nature can be beneficial for children with ADHD. Activities like hiking, camping, and exploring can provide sensory stimulation and opportunities for exercise activity.

#6. Yoga and Mindfulness

Yoga combines physical movement with mindfulness techniques and brain exercise, promoting flexibility, strength, balance, and focus. Mindfulness practices help children learn to manage their thoughts and emotions.

#7. Sensory Integration Activities

Sensory integration activities, such as swinging, jumping, or using a weighted blanket, can help children with ADHD regulate their sensory input and improve focus.

Looking for Kid-Friendly Activities?

Discover camps, obstacle courses, and team building activities at Hot Ground Gym. Locations in Arlington Heights and Libertyville, IL.

Tips for Incorporating Exercise into Your Child's Life

Here are some practical tips to help you incorporate exercise into your child's routine:

• Find Activities They Enjoy: The key to success is finding activities that your child genuinely enjoys. This will make exercise more likely to stick.
• Start Small and Gradually Increase: Don't overwhelm your child with too much activity at once. Start with short sessions and gradually increase the duration and intensity as they become more comfortable.
• Make It Fun and Engaging: Turn exercise into a game or incorporate elements of fun to keep your child motivated.
• Be Patient and Persistent: It may take some time for your child to develop a love for regular physical activity. Be patient and persistent, and celebrate their successes along the way.

Remember, it may be stressful to change your daily routine and start something new, so don’t give up and be positive.

Ways to Reduce Hyperactivity in Children with ADHD

Managing ADHD symptoms can be challenging, especially when it comes to calming your child down. Here are some helpful strategies:

• Create a Calm Environment: Minimize distractions and create a quiet, soothing environment. Soft lighting, calming colors, and a relaxing atmosphere can help to reduce anxiety and promote relaxation.
• Teach Deep Breathing & Meditations: Teach your child deep breathing exercises, such as belly breathing or box breathing, and meditation practices. These techniques can help regulate their heart rate and calm their nervous system.
• Implement Routine and Structure: Implementing structure at home provides kids with predictability and the opportunity to master tasks with greater competence, which improves confidence. This helps them learn how to structure and organize their lives as they transition into adulthood.
• Break Up Homework with Activities: Incorporate rest breaks into activities and break up reading or homework with brief stretches of physical exercise. Consider team-building classes or other activities that promote physical movement and social interaction.
• Promote Physical Activity: Engaging in physical activity can be a powerful tool for calming down a child with ADHD. Activities that promote relaxation and release tension, such as yoga, Pilates, or swimming, can be particularly helpful.
• Focus on Healthy Eating: Research shows that what kids feed their bodies directly correlates to their brains' function. A diet to reduce ADHD symptoms is rich in protein, omega-3 fatty acids, and complex carbohydrates.

Every child is unique, and what works for one might not work for another. There’s no one-size-fits-all solution. Be patient, experiment with different strategies, and find what works best for your child.

Hot Ground Gym: Your Kid's Partner in Fitness and Wellness

Improving ADHD and exercise that’s regular go hand-in-hand. Kids need to move. Playing with friends, being out in nature, and partaking in sports are relaxing and healing, and can improve brain health. Even a single 20-minute aerobic exercise session can enhance attention and impulse control in ADHD kids.

At Hot Ground Gym, we run weekly classes and holiday camps packed with the best sports and activities for ADHD. Our programs are specially designed to keep young ones between the ages of 5-14 years old fit and smart. ‍Contact us to arrange a free trial class for your kid.