ADHD Exercise Management: A Guide to Movement-Based Interventions

Introduction

Physical exercise plays a crucial role in managing ADHD symptoms by increasing neurotransmitter levels and improving executive function.

Recommended Exercises

1. Cardiovascular Activities

• Morning jog/run (20-30 minutes)
• Swimming (30-45 minutes)
• Cycling (20-30 minutes)

2. Coordination Exercises

• Balance exercises
  • Single-leg stands (30 seconds each side)
  • Walking heel-to-toe
• Ball sports
  • Basketball dribbling
  • Tennis

3. Mindfulness Movement

• Yoga poses
  • Child's pose
  • Mountain pose
  • Warrior sequence
• Tai Chi (15-20 minutes)

Implementation Guidelines

Frequency

• Exercise 3-5 times per week
• Minimum 20 minutes per session
• Ideally during morning hours

Safety Considerations

• Start gradually
• Stay hydrated
• Monitor heart rate
• Consult healthcare provider before starting

Benefits

1. Improved focus and concentration
2. Better impulse control
3. Reduced hyperactivity
4. Enhanced mood regulation
5. Better sleep quality

Progress Tracking

• Keep an exercise log
• Note changes in ADHD symptoms
• Track energy levels and mood
• Document sleep improvements