ADHD exercise: channelling their energy

They can’t keep still, run around everywhere, climb on everything and never stop. A child with ADHD and hyperactivity has boundless energy, which can exhaust those around them. Rather than trying to switch it off, we can help them channel it. Here are some practical ideas to help them burn off energy in a positive way, and then be more available afterwards.

Energy that needs directing

Hyperactivity is part of ADHD for many children. Their need to move is real and strong. Making them stay still for long periods is often doomed to fail. They become even more restless. They are told off constantly.

The aim is not to remove this need, but to offer them moments and spaces to express it. A child who has been able to burn off energy is often calmer afterwards. They are more available for quiet tasks. They also feel better. The situation is described on the page my child can’t keep still.

Sport, an ally

Regular participation in a sport is one of the best ways to channel the energy of a child with ADHD. It lets them burn off energy, but also learn rules, work as part of a team and gain confidence. We choose a sport they enjoy. Swimming, judo, gymnastics, football, climbing. Each has its advantages.

Sports with supportive coaching and clear rules often suit well. Martial arts, for example, also work on self-control and respect. We let the coach know about the child’s needs. We choose a welcoming club. Sporting activities are presented on the page ADHD and sport.

Active breaks

During homework or a quiet activity, short active breaks help the child recharge their attention. Every ten or fifteen minutes, they get up and move for two minutes. Jumping on the spot, doing press-ups against the wall, running to the end of the garden. On returning, their mind is clearer. They concentrate better.

A period of physical activity can also be planned before homework, on returning from school. A bike ride, a game of ball, a trip to the park. The child gets rid of the energy built up in class. They are then calmer for working. Homework is covered on the page on doing homework.

Find dys professionals near you

The only online directory dedicated to professionals working with Dys disorders

Moving while seated

When they have to stay seated, small discreet movements can help the child channel their energy. An inflatable seat cushion that moves slightly. An elastic band stretched between the chair legs, against which they can rest their feet. A small ball to squeeze in the hand. These items let them move without disturbing others.

These aids can be used at school, with the teacher’s agreement. They can be included in the individual support plan. The child stays seated more easily. They are less agitated. They follow better. These items are presented on the page ADHD and fidget toys.

Physical tasks

We can give the child tasks that require movement. Carrying the shopping, stacking firewood, watering the garden, fetching the post. They burn off energy. They feel useful. They are valued. Their energy becomes an asset.

At school, the teacher can also give them tasks: handing out exercise books, cleaning the board, taking a message. These small responsibilities let them move in a legitimate way. They are less restless in class. They feel recognised. Breaks at school are discussed on the page ADHD and breaks in class.

Active courses and games

At home or in the garden, we can set up motor skills courses with cushions, chairs and hoops. The child jumps, crawls, climbs, runs. They burn off energy in a safe setting. They have fun. They also work on their coordination.

Active family games, such as tag, treasure hunts or ball games, are also valuable. The whole family moves. The child shares a joyful moment. They burn off energy. More ideas are offered on the page of exercises while moving.

The view of the psychomotor therapist

The psychomotor therapist can support the hyperactive child in getting to know and control their body better. They work on muscle tone, coordination and relaxation. They help the child alternate between active and calm moments. Parents also receive advice. Children often enjoy these sessions.

To find a psychomotor therapist, the ProfessionnelsDys directory lets you search by town. The profiles indicate the ages seen and the disorders treated. Activities outside school are presented on the page ADHD and extracurricular activities.