ADHD AND EXERCISE
DOES EXERCISE HELP ADHD?
You bet. Exercise and ADHD connect in many ways. It is one of the most recommended non-pharmacological treatments (health permitting). It can be used as a supplementary or complimentary treatment option. Think of exercise as medication. It is believed that approximately 20-30 minutes of exercise every other day can act like a little bit of Prozac and a little bit of Ritalin. Much like medication, it increases the amount of neurotransmitters and the positive effects are temporary. This means that consistent exercise is important to do.
HOW DOES IT WORK?
First of all, physical activity is self-prescribed, inexpensive and an accessible treatment supplement. Secondly, it activates positive changes in the brain to release important chemicals. These ‘messenger’ chemicals are responsible for working memory, emotional regulation and cognitive flexibility. Exercise increases brain- derived neurotrophic factor (BDNF) molecules to improve the communication between brain cells, releases dopamine, norepinephrine, serotonin (the ‘concentration’ neurochemicals), endorphins (the ‘feel good’ hormone) and decreases the amount of cortisol (the ‘stress’ hormone) in the brain. Complex activities like gymnastics offer an outlet for pent-up energy, while yoga can increase concentration and mind-body awareness. All physical activities work together to increase executive functioning, prime you for learning, regulate your mood and boost motivation.
WHAT ARE THE BENEFITS?
Manages co-existing depression – the endorphins that are released during physical activity help with mood regulation. Less co-existing anxiety – a drop in cortisol levels can reduce stress, worry and rumination. Helps to manage anger – especially cardiovascular exercise in combating feelings of hostility. Better sleep – exercise can be relaxing when it is spread throughout the day to balance your energy levels, allowing you to feel more tired at night. Improves memory – increased blood flow to the brain through arteries and veins that are less stiffened. Potentially preventing or delaying the onset of other brain diseases.
BUT, MY ADHD GETS IN THE WAY!
With poor time management, you need to find activities that are less time consuming and a good routine. If difficulty with following complex instructions leaves you frustrated, then choose something that is easy and fun to do. For those who find Yoga too boring, Pilates can be a refreshing change. Looking for less sensory overload and distraction, then hit the bike trails. Strength training with a buddy provides variety, novelty and an accountability to pitch up (on time). Any team sport combines exercise with the opportunity to socialize and to stay motivated. Dancing stimulates the mind and body whether it is formal or just for fun. Walking for half an hour three times per week will also do the trick.
THE BOTTOM LINE
ADHD is a common medical condition that relies on the correct amount of neurochemical uptake through neurotransmitters with great neuroplasticity. Regular physical activity affects different areas of brain health i.e. memory, mood, focus, attention and learning. A variety of exercises are good for your waistline and firm up your brain power. Remember that the more your body exercises, the better your overall brain functions in the long run.
Please note that due to a server issue my email has had to change to rocheherbst1@gmail. com I appreciate your patience on this matter.
