ADHD and sport: which physical activities can help your child?
Physical activity is one of the most effective and least used tools in supporting ADHD. Robust scientific studies show significant positive effects of exercise on attentional and behavioural symptoms. Here is why and how to include sport in supporting ADHD.
Why physical exercise helps children with ADHD
Physical activity has direct effects on the neurological mechanisms of ADHD. It stimulates the release of dopamine and noradrenaline in the brain, the same neurotransmitters targeted by stimulant medications such as Ritalin. It activates the prefrontal cortex, the region of the brain responsible for the executive functions that are impaired in ADHD. And it reduces the stress and anxiety that often worsen symptoms. Studies show that a single session of moderately intense exercise significantly improves attention and behaviour for several hours after the effort.
The sports best suited to the ADHD profile
Individual sports and martial arts are often cited as particularly well suited to the ADHD profile. Martial arts such as judo, karate and taekwondo simultaneously develop concentration, self-control, emotional management and coordination. Swimming provides complete sensory stimulation in a calm and structured environment. Dance and combat sports require sustained attention and motor planning, which directly work the areas impaired in ADHD. Climbing is also highly recommended for its problem-solving dimension and its focus on concentration in real situations.
Team sports: with adjustments
Team sports can be very beneficial for the socialisation and integration of a child with ADHD, but they require clear rules and a coach who is informed about the disorder. Informing the coach about the child’s ADHD before the first sessions makes it possible to adapt the teaching approach: short and clear instructions, frequent positive feedback, and patience with impulsive behaviour.
Exercise before homework: an effective strategy
One of the most practical applications of research on ADHD and exercise is to use a session of moderate physical activity, 20 to 30 minutes of cycling, sport or active play, immediately before homework. This session prepares the ADHD brain for better attentional performance during schoolwork. For resources on strategies for supporting ADHD, lesdys.fr offers comprehensive guides for families.
