Kids with ADHD need to move -a lot! We have always known JP needed to move as much as possible. Family and friends didn’t really understand when we would say that we need to get him outside everyday -rain or shine- to run, climb, ride, and burn off energy.  We know that exercise makes a significant difference in his ability to self regulate. Anytime we don’t ensure physical activity is part of our daily routine, we regret it!

Now that he is a bit older he also knows how important it is. If JP has a hard time falling asleep at night he will often say it’s because he didn’t get enough energy out that day. Sometimes he will put on his radio and dance for while- which for him is a great self regulation strategy! 
We currently have him in some structured activities, skateboarding and breakdancing, and spend a lot of time outside riding bikes, running, playing at the playground and practicing parkour. We have also had him in soccer and baseball in the past. The team sports were more challenging for him but I still think it’s important we continue to try as in addition to the exercise there is a social benefit as well. It has become clear though that individual activities, such as BMX, skateboarding, breakdancing and parkour are great for him and I think these are all activities he can easily incorporate into his life as a teenager as well.  On particularly miserable days we put on you tube and copy dance moves. He loves it when his and Dad and I try as well. Laughter is great medicine too!

At school, recess and lunch are a favourite time for many kids but particularly important for kids with ADHD. Learning to make safe choices at that time was a challenge for JP. At times he had to stay inside because of that and the school quickly learned that missing his free play time would negatively effect the rest of his day because he still had energy to burn! Consequences were still necessary but removing his outlet hurt both him and his teacher in the end!  A proactive strategy we are using at our school this year is having the Child Care Worker outside at break times whenever possible to help teach children how to solve problems and make safer choices in the moment. Finding ways to keep all kids outside at those times is so important and will help students self regulate in the afternoon. For JP this makes a huge difference!

In Kindergarten, his teacher quickly realized that she needed to find ways to build in movement. When working on letter recognition and letter sounds she put the letters/words on the other side of the room and had him get up to walk and get it each time. This was a great way to build movement into an activity that would typically be a ‘sit and focus’ activity. He was better able to focus and learn because of the movement. His grade 1 teacher is experimenting with strategies now. She asked me to send her song titles that he likes so she can build on dance breaks for the whole class which will help him and others as well. 

At the school I work at we have a physical activity ‘walk/run’ every day for 20 minutes after recess. The intermediate teachers each take responsibility for one day to lead activities, such as walk/run, whole group games and stations. Many of the primary classes join in as well. There are also many teachers that use ‘Just Dance’ on YouTube throughout the day and when I taught I did 5 minutes of chair aerobics every 30 minutes. Eventually students led these activities. This year in my daughter’s class they do Yoga the first block of the day and says she finds it really helps her focus on the first lesson. She recently started doing some of the yoga moves at night before bed too. I think this will be a lifelong strategy for her. Exercise is not only good for kids with ADHD but for all kids!

At this time exercise can’t replace  medication for JP but physical activity every day is still a requirement for him. Together they help JP self regulate and make safer choices. Exercise is a great part of a daily routine for everyone and for JP I’m sure it will be an important part of his life well into adulthood as well. 

We are lucky to have an education system in BC that values Physical Education and teacher autonomy to plan instruction to meet the needs of kids. Adding regular movement is easily incorporated throughout the day and is great for all kids but invaluable for children with ADHD!  There is also research being done in this area and this article, Exercise and ADHD, outlines some of the current findings and recommendations. 

If you are a parent of a child with ADHD or an educator working with  children with ADHD, please comment below and share ways you incorporate exercise into the day.