Asperger Help

ADHD and Exercise in the Child, Teen and Adult

Exercise has a profound affect on ADHD and the child, teen or adult. In addition to promoting health, a regular exercise program can modifying behavior in the ADHD child and may even promote brain growth.

Aerobic exercise increases levels of the neurotransmitters dopamine, serotonin and norepinephrine. These neurotransmitters provide emotional stability, the ability to focus, mental alertness and calmness. Conversely, a deficiency in neurotransmitters can cause depression, mood swings, irritability, anxiety, attention problems, stress and sleep problems.

Exercise also releases endorphins, the opiate-classified messengers of our emotional system that elevate mood, increase pleasure and minimize pain.

The degree of chemical change is dependent on the intensity, duration and frequency of the aerobic activity.

Current fitness and exercise research makes a correlation between an active lifestyle and positive changes in brain chemistry, brain growth and development. Studies also show that exercise has a positive affect on curbing negative behaviors common in the ADHD child.

A 2001 State University of New York, Buffalo study showed the positive benefits of exercise on ADHD children. The study group - ADHD children between the ages of 5 and 12 - participated in 40 minutes of intense exercise five days per week.

Children involved in this study showed a significant improvement in behavior over the six-week duration of the study. Behavior changes were generally noticeable two to four weeks after beginning the exercise program and children with oppositional behaviors made the greatest improvements with exercise.

This study makes good common sense; give hyperactive an outlet for their excess energy and they will have less to cause trouble with.

National statistics show that today’s children are increasingly less active than children 10 years ago. Not so coincidentally, psychosomatic disorders and ADHD prescriptions have skyrocketed over the same time frame.

If you have an ADHD child or teen or if you are an adult with ADHD, the kindest most healthy treatment plan is one that focuses on routine intense aerobic exercise, and one that includes a nutritious diet and an attentional supplement program to fill any gaps.

The child, teen or adult with ADHD needs to incorporate at least 30 minutes of activity to each day. At least 20 minutes of this exercise needs to be at a moderate to intense level. Below are a few aerobic exercises to incorporate into your and your child’s life:

_ Bicycling at 10 mph.
_ Brisk walking at 4 mph (15 minutes/mile).
_ Jogging.
_ Hiking.
_ Ice skating.
_ In-line skating or roller skating.
_ Jumping roping.
_ Raking leaves.
_ Shoveling snow.
_ Skateboarding.
_ Washing and waxing the car.
_ Weight training.
_ Circuit training.

It is important for an adult to make the exercise effort a family affair. An adult displaying a positive attitude and a shared interest in exercise supports and encourages the child or teen to follow suit. This may be the time to start addressing those extra pounds that have made way to the body over the years.