exercise physiology for children with adhd

Living with attention deficit hyperactivity disorder is tough. This can bring daily problems for a child, and for the family too. A lot of people use therapy or medicine to help. But, there is strong proof that exercise physiology can help as well. This means using certain physical activity to help control symptoms. With the right kind of exercise, your child can work on their executive function, build better motor skills, and feel better in their mental health. Over time, this can help them feel more focused and grow in confidence.

Key Highlights

Here are the key things to know from our guide on exercise for kids with ADHD:

• Exercise physiology is a strong way to help with attention deficit hyperactivity disorder without using medicine.

• Special types of physical activity can make adhd symptoms a lot better, especially when it comes to executive function and paying attention.

• Aerobic exercises, resistance training, and mind-body practices can help boost focus and make people feel more confident.

• Moving the body often can lift mood, help with emotional regulation, and improve both fine and gross motor skills.

• A custom exercise plan can help a child with attention deficit hyperactivity disorder sleep better and feel good about themselves. It can also make their social skills and overall well-being better.

How does Exercise Phyiology help children with ADHD

Taking part in regular physical exercise can help children with attention deficit hyperactivity feel better in many ways. The field of exercise physiology shows that physical activity can help them focus, think more clearly, and feel calm. When children join in planned exercise, they improve both fine and gross motor skills. These motor skills are important for their development.

Physical activity also helps with brain structure and increases cerebral blood flow. This makes working memory and their ability to control impulses better. When children try exercise interventions made for their needs, they feel better and enjoy a better quality of life. They are also able to handle the issues that come with an attention deficit hyperactivity disorder much better.

The Link Between Physical Activity and ADHD

The link between attention deficit hyperactivity disorder and physical activity is more clear now than before. Studies show that regular exercise helps people with the main problems of attention deficit hyperactivity disorder. The effects of physical activity are not just on the body. They also help the brain work better in people with attention deficit and hyperactivity disorder.

For children with ADHD, moving the body can help the brain work better. It can also help kids pay attention, and keep their actions under control. Regular exercise works in a natural way, and it can be a good tool along with other treatments. In the next sections, you will read about how movement affects the brain. You will also learn about the proven benefits of different kinds of exercise for cognitive performance.

Neurobiological Effects of Exercise for ADHD

Exercise has many good effects on people with ADHD. This is because physical activity has a strong impact on the brain. When you move your body, it can change your nervous system and also the way your brain is built. These changes help people to think better and feel more in control of their emotions. A big change that comes from being active is better blood flow in the brain. Good cerebral blood flow is one of the main ways that exercise helps the brain work well.

Better blood flow brings more oxygen and other nutrients to the brain. This can help release important neurotransmitters, such as dopamine and norepinephrine. These are needed for better attention and executive function. Also, exercise helps the body and brain make more serotonin, which can help keep mood steady and make a person less impulsive.

These changes in brain chemicals help a person have better focus, show better behaviour, and improve motor skills. The long-term effects of exercise also lead to better sleep. Good sleep patterns are important for brain health. They also help people manage ADHD symptoms in a better way.

Research on Exercise Interventions in Children with ADHD

There is more and more evidence showing that exercise interventions help children with ADHD. Many studies, like a systematic review and meta-analysis, have found that physical activity can improve motor skills, executive functions, and behaviour. These studies often have an exercise group and a control group to show the exact benefits.

A detailed systematic review in Frontiers in Psychology looked at many randomised controlled trials. It found that exercise interventions, like aerobic workouts, can clearly help improve executive functions in children with ADHD. These executive functions include inhibitory control, cognitive flexibility, and working memory. The kids who did physical activity showed better results than those who did not exercise. These findings add strong support to using physical activity as a helpful tool for therapy.

The results from this research help lower doubt for people in the field. They show them how to make better programs that work well.

Benefits of Exercise Physiology for Children with ADHD

Exercise has many benefits for kids who have attention deficit hyperactivity disorder. Adding exercise physiology as part of their plan can help them feel better in many ways. It can make life easier at school, at home, and when they play. Better habits from exercise also lead to a higher quality of life for these children.

The benefits go from helping your mind work better to making you feel happier and feel good around others. Here are three main ways that exercise helps. First, it can improve your attention and executive function. Second, it supports better emotional regulation. And third, it can boost your self-esteem and make your social skills stronger.

Improved Attention and Executive Function

One big benefit of exercise for children with an attention deficit is that it helps improve their executive function. These are the important mental skills we use to plan things, pay attention, and handle more than one thing at a time. A child who has an attention deficit can find these skills hard. But, physical activity can really help with these problems and boost their abilities. There are many good benefits of exercise for these children.

Research says that the effects of exercise are very strong for three important parts of executive function. First, it boosts inhibitory control. This means that people can stop and think before they act. They do not give in to every impulse. Second, exercise makes working memory better. This lets a child keep and use information in their mind. Last, it helps with cognitive flexibility. This is the skill of moving from one task to another and looking at things in a new way.

By doing physical activity often, kids can get better at focusing on things. It also helps them stay organised and do well in school. All of this helps them act better, both at home and in school.

Enhanced Emotional Regulation and Mood

Exercise is important for children with ADHD. Physical activity can help with emotional regulation and keep their moods steady. When kids move their bodies, it helps their brains make endorphins. These endorphins make people feel good. This can lower feelings of frustration and irritability that many children feel with ADHD.

Regular exercise can help lower impulsivity in children who have ADHD. A lot of kids with the condition find this hard, so exercise is good for them. Another important thing is how physical activity can boost sleep patterns. Many children deal with sleep problems because of ADHD, but doing some physical activity can help them get better sleep.

Getting better sleep is very important for mental health. Good sleep helps keep you feel well and can help you manage ADHD symptoms during the day. Because of this, exercise becomes a main part for working toward better health. A full plan for care should include ways to get better sleep.

Boosted Self-Esteem and Social Skills

Exercise helps in many ways, not just with the mind and feelings. It can really lift a child's self-esteem and help with social skills. The more children work on their movement, balance, and strength, they feel better about what they can do. This new skill with their bodies often helps them feel good about themselves.

Taking part in group activities or playing team sports gives young people the chance to practice their social skills. The learn how to work with others, talk in a group, and play fair on a team. The feel included and start building better friends with those they practice and play with. Having better ways to get along with people can make the quality of life for young people better.

Advice from allied health professionals, such as exercise physiologists, can help shape these tasks. This way, they feel positive and boost trust in yourself. It can also help with better habits and getting along with others.

Types of Physical Activities Effective for ADHD

There are many physical activities that can help children with ADHD. The best plan is to try a mix of different types. There is not just one exercise that is best for everyone. Each activity can bring its own good results. Putting together aerobic exercises, strength training, and mind-body activities can help make a great routine.

This mix helps kids grow in both gross motor skills, like running and jumping, and fine motor skills, which use smaller, more careful movements. The next parts will talk about types of physical activity that be good for better focus, body control, and emotional regulation in kids with ADHD. These do help with motor skills, both fine motor skills and gross motor skills.

Aerobic Exercises (e.g., Running, Swimming)

Aerobic exercises be very good for kids with ADHD. That is because this kind of physical activity makes the heart beat faster and gets more blood flow to the brain. When you do vigorous physical activity, it helps the body send out chemicals. These chemicals help people focus more and make executive function better. Getting a good level of aerobic fitness is one way to work on ADHD symptoms and help manage them.

These activities are good for your child's brain and help their heart stay healthy, too. It is important to find something that the child likes to do. This way, they will keep doing it. Even if kids do short times of aerobic exercise, it can help them feel better and pay more attention.

Some highly effective aerobic exercises include:

• Running or jogging is a good way to keep fit.

• Swimming is another way to stay healthy.

• You can get some fun and exercise when you go cycling.

• People also get active when they play sports like soccer or basketball.

Resistance Training and Strength Activities

Resistance training gives several benefits that support aerobic exercise. The main goal of these workouts is to build muscle strength and increase endurance. This can help you feel better and move more easily in daily life.

For kids with ADHD, doing strength exercises can help them know their bodies better. It also helps them control their movements more. These activities can boost physical fitness and coordination for them.

Doing resistance training can help you get better at gross motor skills. You can set up these workouts to be fun and keep you going. Things like climbing, doing push-ups, or using resistance bands make you pay attention and stick with it. This builds your body and also helps with executive functions. An exercise physiologist can make safe strength exercise programs that fit each age.

You do not need to use heavy weights for these exercises. Bodyweight exercises are a good way to begin. Getting stronger helps any child feel good and more sure of themselves. This feeling can make them want to keep going.

Mind-Body Exercises: Yoga and Martial Arts

Mind-body exercises, like yoga and martial arts, are good for kids with ADHD. These activities mix movement with care and step-by-step learning. They help people work on emotional regulation, feel more calm, and support the nervous system. You also get to practice focus and feel more aware of what is going on inside and around you.

The focus on careful breathing, the right postures, and certain movements can help children with sensory processing. A clear way of moving means kids have all their attention on what they are doing. This can help train their executive functions and make cognitive functioning better.

Examples of helpful mind-body exercises be:

• Yoga: the practice helps you know your body better. It teaches breathing methods. It also shows you how to be mindful.

• Martial Arts (e.g., Karate, Taekwondo): the classes teach discipline. You focus and learn respect too. There is a good way to use your energy through physical activity.

Team Sports and Group Games

Team sports and group games give kids a fun way to get physical exercise. At the same time, they help kids grow socially. This is good for those who find it hard to read social cues. These kids may also have mental disorders like ADHD. The group setting of these games makes it easier for them to practice and learn new social skills.

Team sports have rules and goals, so the players need to work together. They need to talk to each other and make plans as a group. This helps kids who have ADHD to use their energy in a good way. It also teaches them how to be part of a team and reach one main goal with others. When they play together, they feel like they all belong. They get to know each other and feel part of the group.

Effective team sports and group games include:

• Soccer

• Basketball

• Relay races and other playground games

These activities help people get better at social skills. They also give an enjoyable way to do regular physical exercise.

Designing Exercise Programs for Kids with ADHD

It takes more than asking kids with ADHD to go outside and play. The best way is to have a planned and thoughtful approach. A well-made plan can help them get the most benefits and stay motivated. A qualified exercise physiologist is the right person to make and lead these exercise programs. A plan from an accredited exercise physiologist will work well for them.

They can make a program just for your child. It can match what he likes, what he needs, and what he can do. The activities will be fun and helpful at the same time. With help from a professional, the child can feel better and do more. This can also help with cognitive performance and keep the risk of bias low, which you get with the same plan for everyone. In the next parts, you will read about what these programs should have.

Key Components of Successful Exercise Interventions

Successful exercise interventions for children with ADHD have some key parts. These help make the activities fun, helpful, and something kids can stick with. It is good to add more physical exercise at first. But the best results for cognitive functioning and a better quality of life happen with a set program.

The first thing to think about is having good structure and being steady with it. Kids with ADHD often do well when there is a set routine. A predictable schedule for physical activity helps them feel safe and know what to expect. Another important thing is to put thinking challenges into the exercise. This can be things like following steps one after the other or remembering a set of actions. These can help kids stay focused during physical activity.

Important parts of successful programs include:

• Variety: Try to mix up the activities. This keeps things interesting and helps you work on different skills.

• Progression: Start with something simple, then slowly make it harder or go for a longer time. This way, you keep things challenging and grow your skills.

• Fun: Make sure all the activities feel fun. This is the most important thing if you want to keep doing them for a long time.

Tailoring Workouts to Individual Needs

Every child who has a hyperactive disorder is different. Because of that, it's important that their exercise plan be made just for them. A plan that takes into account what a child likes, what they are good at, and what they need will work better than a standard workout routine. A personalised exercise program helps them stay interested and be successful for a long time.

When you plan a program, you need to think about the child's own struggles. If a child has trouble with coordination, you can try balance games. A child that has lots of energy could do activities that get the heart pumping. Allied health professionals know how to look at these needs and choose the right exercise.

This is very important for kids who have other conditions, like those on the autism spectrum or who have autism spectrum disorder. These children can have different sensory or motor needs. A plan that is made just for them helps make sure the activities are helpful and not too much for them. This way, they feel good and get the support they need.

Setting Realistic Goals and Motivational Strategies

Motivation can be tough when starting a physical exercise plan. This is true for young people with ADHD, who may feel bored or want to quit fast. If you set small goals that feel possible, it helps a lot. The young person can feel like they get things done when they reach these goals. This builds up the drive to keep going with physical exercise. With time, these small wins add up, and you feel good about your progress in this physical exercise intervention.

It is good to start with just 15 to 20 minutes of exercise each day. You do not have to go for one hour right away. You can add more time as you feel ready. When you learn something new or follow your plan for one week, feel proud of yourself. These small wins matter and can help you feel good about your progress. Remember, the main thing is to keep moving forward. It does not have to be perfect.

Effective motivational strategies include:

• Making it a game: You can turn exercises into fun challenges. Let it be like a contest or a game for everyone.

• Using a rewards system: Give small, healthy prises when your child meets their exercise goals. This helps them feel good and keeps them trying.

• Involving the child in planning: Let your child be a part of choosing what activities you do. This will help them feel excited. It also gives a boost to their executive functions.

Implementing Exercise Physiology at Home

You do not have to go to a gym to use exercise physiology at home. You can add more movement to your family's day. This helps build good habits for your child. You will see the benefits in things like executive function and sleep patterns if you practice this often. Keeping up with it is the most important thing.

Making physical activity part of every day life can make it feel easy and fun. This way, it does not feel like a job you have to do. It can feel natural and be just what you do. It helps to have a place or space where everyone is happy to move and be active. Work to make movement feel good so people want to keep doing it. The next parts below give some easy tips you can try to help get started.

Fun Movement Ideas for Families

Making physical activity feel like fun helps everyone in the family want to join in. When you like moving your body, it becomes something you all do together. It is not just a job you need to finish. Adding play to what you do as a family each day really makes a big change.

The goal is to find things that everyone can do together and have fun with. Doing this helps people keep it up and also gives good memories linked to being active. These fun movement breaks can help build up motor skills, make gross motor skills better, and help everyone get better sleep.

Here are some ideas to get you started:

• Family Dance Parties: Turn up the music and dance together in the living room. Let everyone pick their favorite songs and have a good time.

• Backyard Obstacle Courses: Set up a course with pillows, boxes, and toys in the yard. Let the family try to get through it and have some fun.

• Weekend Hikes or Bike Rides: Spend time with family walking or riding bikes on local trails or in a park. Enjoy the day out together.

• Active Games: Play tag, hide-and-seek, or try a scavenger hunt. These are great ways to move and have fun with everyone.

Building Daily Routines Around Physical Activity

For kids who have attention deficit hyperactivity disorder, having a set routine and knowing what happens next can help them feel safe. Adding physical exercise to your daily plan can give them this same feeling of stability. It also makes sure they move their body like they need to each day. Being steady with these habits helps their brain and their body. This is a good way to support children with attention deficit, hyperactivity disorder, or both.

Try adding physical activity to the parts of the day you already follow. You can take a 15-minute walk or bike ride after school. This makes it easier to start your homework after you get back. A short stretching session before you go to bed can calm your body and mind. Doing this helps promote better sleep and you may notice good sleep patterns over time.

When you make physical exercise something that your child does every day, you help them build good habits that can stick with them for life. Doing this regularly helps them stay focused. It lifts their mood and makes their quality of life better, too.

Encouraging Consistency and Positive Habits

Doing something the same way every day is better than pushing too hard one time. A little bit of regular exercise each day can help your child more than one long workout session in a week. The aim is to help them make movement feel normal, like it's just part of their day.

Use strategies like the ones found in behavioural therapy to help your child stay consistent. Giving praise is important. Tell your child you are happy when they try, not only when they do well. Let them know you see the times they follow the routine. Talk about how good it feels to move and be active. This can help your child feel a strong, inner reason to want to exercise.

To foster consistency and positive habits:

• Lead by example: Let your child see that you enjoy physical activity. Make time for it and show that it’s a good part of your day.

• Track progress: Use a chart and put a sticker on it each time your child does physical activity. This will help them see how they move forward.

• Be flexible: If your child gets bored with one type of activity, be ready to try another. This keeps things fun and helps them stick with it. It also helps build their executive function by teaching them about discipline and routine.

Importance of Professional Guidance

Family activities are good for all, but having help from an accredited exercise physiologist or an allied health professional can help your child make more progress. These experts know a lot and give advice that fits your child's needs. The programs they make are safe and really work well for your child.

They look at what makes your child's situation special and work with therapies like occupational therapy. Together, they build a whole plan to help your child. The sections below show the ways these experts bring support and when it is good for you to reach out to them.

How Exercise Physiologists Support ADHD Management

An accredited exercise physiologist plays a big role in helping children with ADHD. They are experts in how movement affects the body and the brain. First, they check the child's physical fitness, coordination, and the way they move. They also look at gross motor skills and fine motor skills.

Based on this checkup, the exercise physiologist makes a plan just for you. The goal is to help with executive functioning and lower adhd symptoms. The exercise physiologist picks activities that are proven to work. These activities help boost your focus, help with impulse control, and be better at emotional regulation.

They help the child along the way. They give support and keep you, the child, motivated. As the child gets better, they change the program so it fits their needs. The aim is to help the child feel good and sure about what they can do. They want physical activity to feel good, be fun and be a normal part of their life.

Working Alongside Occupational and Behavioural Therapists

A team effort usually works best to help a child who has ADHD. Exercise physiologists often work together with other allied health professionals. This can include an occupational therapist and a behavioural therapist. They do this to give full care and support to the child.

An occupational therapist can help your child with things like sensory processing and fine motor skills. They can also show you ways to add these ideas into an exercise plan. For example, the therapist might have your child do things that give certain sensory input. This can help your child feel more calm and in control. A behavioural therapist can help as well. They will give you ideas to help your child focus better and cut down on things that might get in the way during physical activities.

This teamwork brings together people from different backgrounds. They work together to look at every part of what a child needs. When they share what they know, all the team can make one plan. This plan will help with executive function and help a child show good behaviour no matter where they are.

When to Seek Specialised Advice

While most physical activity is safe and beneficial, there are times when professional guidance is essential. A qualified exercise physiologist or allied health expert can ensure that your child’s exercise plan is both safe and effective—especially if they have additional health needs or complex conditions.

You should seek specialised advice if:

• Your child has autism spectrum disorder alongside another health diagnosis.

• You are concerned about their safety, or your child shows resistance to physical activity.

• Your child has significant motor delays, trouble with balance, or persistent muscle weakness.

• You’ve tried strategies at home but see little or no progress, and you need a more structured, evidence-based plan.

By working with a professional, you gain access to accurate assessment, tailored programs, and ongoing support that prioritises both safety and progress. This not only helps your child build stronger skills but also gives you peace of mind as a parent.

Conclusion

In summary, exercise physiology provides children with ADHD practical, evidence-based ways to improve focus, regulate emotions, and build confidence in daily life. Regular, structured physical activity not only supports attention and behaviour but also encourages positive habits, social skills, and overall wellbeing.

Parents can play a powerful role by supporting exercise at home, but professional guidance ensures each program is safe, tailored, and designed for long-term success. Working with qualified paediatric exercise physiologists gives your child the best chance to thrive—both physically and emotionally.

Ready to see how exercise physiology can support your child with ADHD? Book your consultation today and let our experts design a program that unlocks your child’s full potential.

Frequently Asked Questions

Can regular exercise replace medication for ADHD?

Regular exercise is a good way to help with ADHD symptoms. It can make executive function better and make symptoms less strong. But you should not use exercise instead of medicine. Exercise is best as an extra step, not as the main way to treat attention deficit hyperactivity disorder. Always talk with your child's doctor before you change anything in their plan for attention deficit hyperactivity disorder. The doctor will know what is good for your child and their ADHD symptoms.

How much physical activity is recommended for children with ADHD?

The general advice for young people is to do at least 60 minutes of moderate-to-vigorous physical activity every day. If your child has ADHD, it is important to keep a regular routine. An accredited exercise physiologist can make a plan that suits your child. This plan will focus on aerobic fitness and consider what your child needs and likes.

What signs show improvement after starting an exercise program?

You may see some good changes in your child. You might notice better focus at school and less forgetfulness. A steady mood, stronger motor skills, and better coordination can also show up. You may see fewer ADHD symptoms, like not being as hyper. These changes help make their quality of life better overall.

How often should my child exercise to see attention benefits?

To get good results for attention, you need to exercise regularly. It matters more to move your body most days than to have hard workouts. Try to be active each day for about 20 to 30 minutes. This amount of physical activity helps with working memory and keeps your mind sharp. The changes may not be seen all at once, but they build up as you keep at your regular exercise over time.

Do Exercise physiologists provide NDIS reports for funding?

Yes, an accredited exercise physiologist is seen as an allied health worker. They can give your family an assessment and a report for NDIS funding. The accredited exercise physiologist can also write down how a special exercise program will help your child get better in things like executive function, motor skills, and joining in with others. This will support your application for ADHD-related services.