Exercises for ADHD through movement

Asking a child with ADHD to sit still and do exercises is often a mission impossible. What if we used their need to move instead? Many physical activities train attention, self-control and memory. The child burns off energy while making progress. Here are ideas to try at home, in the park or in class.

Movement as an ally

The need to move of a child with ADHD is often seen as a problem. They are constantly asked to keep still. Yet this need can become a lever. When moving, they are more alert and more available. They accept instructions they would refuse sitting at a table.

Movement exercises combine physical activity and cognitive training. The child has to follow a rule, remember a sequence, stop at the right moment. They learn to control their body. They feel capable. This very restless profile is described on the page ADHD hyperactive-impulsive.

The course with instructions

Set up a course in the garden, the living room or the playground, with cushions, chairs, a rope, a hoop. Give precise instructions: jump over the cushion, pass under the chair, do three turns in the hoop. The child has to remember them and follow them in order. They move a lot. They also think.

Increase the difficulty by adding instructions, or by changing the order each time round. You can also ask them to invent a course for a sibling or a parent. They become the one who explains. They have to be clear. Memory for instructions is worked on the page on following an instruction.

Freeze games

Statues, one-two-three-sun, or musical chairs train the braking of movement. The child runs, dances, jumps, then has to freeze all of a sudden. They feel in their body what it means to stop. They love these games. They ask for them again.

For older children, you can make it harder: stop only when hearing a specific word, or take a different pose depending on the colour shown. These variations demand more attention. They avoid boredom. They train flexibility. The red light technique for stopping applies this principle to everyday life.

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Working on balance

Balance exercises demand great concentration. Standing on one foot, walking along a line drawn on the floor, moving forward with a book on the head. The child has to slow down and stay attentive to their body. At the slightest lapse, they lose their balance. They learn to focus.

You can turn it into a challenge, with a stopwatch, or a game for several players. Who can stand on one foot the longest, eyes closed? Record the best times. The child wants to beat their own. This type of exercise is also used in psychomotor therapy, presented on the page psychomotor therapy and ADHD.

Yoga for children

Yoga combines movement, breathing and attention to the body. The postures often have animal names, which children enjoy: the cat, the dog, the tree, the butterfly. The child has to hold the posture for a few seconds, breathing calmly. They move, but slowly. They refocus.

You can find illustrated posture cards, or short videos to watch once in order to learn. Then practise without a screen. A short session of a few minutes is enough. It can end a restless day. Relaxation works well to extend this moment.

Active breaks in class

In class, the child with ADHD often needs to move in order to stay attentive. The teacher can offer short active breaks for the whole class. A few stretches, jumps on the spot, a mime game. Everyone benefits. The child with ADHD is not singled out.

You can also entrust them with tasks that get them up: handing out exercise books, wiping the board, carrying a message. They move in a useful way. They return to their seat calmer. These arrangements are simple to put in place. Breaks are covered on the page ADHD and breaks in class.

With a movement professional

The psychomotor therapist works precisely on the link between the body and attention. They offer exercises tailored to the child, to help them better control their movements and restlessness. They also advise the family and the school. The sessions are often much enjoyed by children. They resemble games.

To find a psychomotor therapist near you, the directory ProfessionnelsDys lets you filter by speciality and by town. Psychomotor sessions are not always covered by the National Health Insurance, so check with your supplementary health insurer. Club sport is another option, presented on the page ADHD and sport.