If you’ve browsed ADHD books, articles, and blogs, you’ve
probably seen physical activity as a suggested method of dealing with your
ADHDisms. I not only agree with this
suggestion, I believe it is an ESSENTIAL component of living successfully with
ADHD. This is my favorite subject, and
as a certified personal trainer, former competitive bodybuilder and longtime
martial arts instructor, I’m more than happy to dispense whatever guidance and
advice any reader may need. Don’t be
afraid to ask questions!
According to John Ratey, M.D. of Harvard Medical School, “exercise turns on the attention system, the so-called
executive functions — sequencing, working memory, prioritizing, inhibiting, and
sustaining attention”. Exercise causes
your body to release important chemicals like endorphins, dopamine, seratonin
and norepinephrine, which all work to increase alertness and are conducive to
focus. It can also help you learn to
push through failures to achieve goals instead of focusing on constant
disappointment. Plus, it keeps your body
healthy and your self-esteem higher.
It’s a win-win.
I can tell you from personal
experience that it works. When I’m on a
regular training schedule, I’m happy, I’m able to focus, and I’m less sluggish.
I’m not telling you that you absolutely HAVE to run out and
buy a gym membership or splurge on a $7000 racing bike. You need to find what works for YOU. I prefer traditional weightlifting with a
sprinkling of functional training (think CrossFit), but that’s not for
everyone. Whatever you do, make sure you
enjoy it and make sure it’s as vigorous or intense as your body can handle
(within reason).
If it’s been awhile since you worked up a sweat, ease into
it. Start by lacing up a decent pair of
athletic shoes and walk the dog at a brisk pace for about 20 minutes through
your neighborhood. Maybe do some
calisthenics such as crunches, jumping jacks or pushups. Stretch when you’re finished. Do this 3-4 days a week for 2 weeks, then increase
the intensity or choose a more vigorous pursuit. If you haven’t been to the doctor in a few
years, it might be a good idea to get a checkup before you start an intense
regimen.
All in all, you should be training 5 days a week, 30-60
minutes at a stretch. Sounds like a lot,
but trust me, you’ll be happy you’re doing it!
I’ll go more into how to choose an activity and specifics of
how to train in the next fitness-related post.
For now, start thinking about things that interest you and
try to ballpark your current fitness level.
SPECIAL NOTE FOR PARENTS…
Kids also need to participate in vigorous physical activity
to help deal with symptoms and work off some of the extra energy (especially if
s/he has hyperactive characteristics). I
HIGHLY recommend participating in a team or group activity, as these will help
your child build social skills and learn self-discipline. I think martial arts classes are EXCELLENT
for ADHD kiddos. Find a school with an
instructor that emphasizes structure and discipline, and doesn’t give black
belts to kids (it’s a big responsibility!).
If you can, find a school that DOES NOT allow parents to watch
classes…it’s a huge distraction, and your child needs to learn to behave
appropriately in a public setting, interact with others, and learn to
appreciate authority that doesn’t include Mom and Dad.
Other great options include gymnastics, dance, soccer,
football, basketball and competitive swimming.
If you can’t afford to sign the kids up for classes, then take them to
the park and play! Play tag and make up
fun relay races and running games (it’ll be good for you too!) or find local hiking trails and explore. Whatever you and your child choose, make sure
it makes him/her sweat! Try to make sure
s/he gets a good workout 3 days a week minimum.
No comments:
Post a Comment