ADHD
PARENTING
TIPS
SCHOOL
TIPS
TREATMENT
DIET
MEDICATIONS
by
Pat Ray MSW, LCSW
ADHD and Exercise in the Child, Teen and Adult
Kids are going to school all day. The day is filled with stress. It is even more stressful
for the child who has ADHD. After being is a very structured environment all day, they
need to burn off some energy! Trying to force them to do homework right away usually
ends up in an argument. They have been waiting all day to jump and run and play. Give
them some time to do this.
Roger Cowan from ADHD homepage suggests:
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.
Make life easier on every one, give them a break!
Pat Ray MSW, LCSW
PARENTING
TIPS
SCHOOL
TIPS
TREATMENT
DIET
MEDICATIONS
by
Pat Ray MSW, LCSW
ADHD and Exercise in the Child, Teen and Adult
Kids are going to school all day. The day is filled with stress. It is even more stressful
for the child who has ADHD. After being is a very structured environment all day, they
need to burn off some energy! Trying to force them to do homework right away usually
ends up in an argument. They have been waiting all day to jump and run and play. Give
them some time to do this.
Roger Cowan from ADHD homepage suggests:
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.
Make life easier on every one, give them a break!
Pat Ray MSW, LCSW
ADHD TIPS
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Psychological Testing, I Q Testing,
ADHD Assessments available.
Pat Ray MSW,LCSW
217-552-4569
ADHD Assessments available.
Pat Ray MSW,LCSW
217-552-4569