Social media is a blessing and a curse. It’s a blessing because it can keep us connected with people and inspire us to try new things. It’s a curse because it’s a distraction. There are times I’m scrolling through Instagram and completely lose focus on what I was supposed to be doing. It’s especially hard for people with ADHD to set and keep that boundary.

As someone with ADHD, I’m always looking for holistic ways to keep my symptoms in check. I’ve found exercise can help with ADHD symptoms. Movement and exercise keep the brain engaged and focused while boosting energy, mood, and cognitive function.

When it comes to managing symptoms, can exercise help ADHD symptoms as much as traditional therapy or medication? Yes! And here’s how you can encourage your kids to get involved in school sports and exercise to manage their ADHD. 

Movement = Medicine

As an engineer, I love formulas. They make sense to me. The formula I use to manage my ADHD holistically is Movement = Medicine = No side effects = Results = Happy Human. Therefore, Movement = Happy Human. Other studies about physical exercise reducing ADHD symptoms explain it more scientifically, but that’s the way I think about it!

I was very active in orchestra, soccer, and track. I had a solid routine growing up. At this time, I didn’t know I had ADHD because I was very active in sports and music. When I went to Purdue, I stopped all the activities I did in high school because I was so focused on becoming a NASA engineer. I couldn’t focus on school, I was struggling with severe test anxiety, and I couldn’t sit still. It was shortly after that I was diagnosed with ADHD. 

I reflected back thinking how I was able to do all these things before and not struggle with school. I realized in my third year of college that it was because I took away all those activities that kept me active and moving. The activities were my coping mechanism, even though I didn’t realize it at the time, and they kept me grounded. Once they were removed from my life, all my ADHD symptoms started arising. 

I see a big difference between my tutoring students who are in sports and music compared to those who aren’t involved in any extracurricular activities.

How Sports Improve Grades and Reduce ADHD Symptoms

If you’re wondering, “Can exercise help ADHD symptoms in my child,” this is your answer! Yes, physical activity has been shown to improve focus, impulse control, mood, and overall cognitive function in kids with ADHD. 

Cardio

A lot of sports get your heart rate up. The cardio aspect is great for several healthy lifestyle reasons, but for kids with ADHD, it gets out a lot of that pent-up energy. Kids will learn to channel their energy and calm their minds while playing school sports. Physical activity has been shown to enhance executive function, which includes planning, prioritizing, and controlling impulses. This improvement in cognitive processing is especially valuable for those with ADHD, who often struggle in these areas.

Team Building

Sports give kids the chance to be part of a team and learn to work as a unit with other people. It gives them a role and a purpose on the team. They understand that other people are relying on them to get their job done, so it gives them a sense of responsibility and accomplishment when they do their job well. Kids with ADHD thrive on positive reinforcement, so being part of a team can help them learn to manage their ADHD. 

Focus on One Thing

Sports allowed me to focus on one thing at a time, which really helped my ADHD symptoms. I understood that this is the activity I’m doing right now. There wasn’t anything else vying for my attention, like schoolwork, friends, family, chores, TV, etc. Focusing on one thing at a time creates a good brain habit in kids with ADHD. 

Encourages Good Study Skills

Sports encourage good study skills. This 2014 study shows that high school athletes perform better in school and make it to graduation more than non-athletes. Student athletes are typically more focused at school and home because they are coachable. They know how to take instructions from leadership (coaches, teachers, parents, etc.) which helps them in their schoolwork.

Sports aren’t a distraction from a child’s studies; they improve academic performance. Exercise boosts blood flow to the brain, which can improve cognitive functions such as memory, focus, and processing speed. These are areas where people with ADHD often struggle but they are important to stay focused at school. 

Time Management

Students are forced to develop time management skills at an early age. Working around schedules and deadlines at an early age helps reduce distractions. They have to manage sports practices, school, homework, meals, etc. When kids are busy like that, they learn how to manage their time to get everything done. As a parent, you can help them with this, but also allow them to figure it out by themselves.

How to Get Your Child Into Sports

How do you get your child interested in sports? It’s important to choose activities that suit their interests and personality. 

1. Start them young.

Even if you don’t know if your child has ADHD yet, get them into sports. Sports are beneficial for all kids even if they don’t have ADHD. My husband and I are looking into options for our toddler right now. You can start your kids in sports as early as preschool. Get them involved when they’re young so they (and you) can start to figure out what they enjoy.

2. Do it together as a family.

Join a club, play in the backyard or at a park together, or sign up for an event, like a 5K. Show them what it’s like to be active and that it can be fun. This is also a great opportunity for family bonding time! 

3. Develop a routine.

The routine aspect helped me in school. I knew I had soccer practice after school and I needed to do my homework after practice. It created a structure for my day so I could mentally prepare for the next activity. Routines really help people with ADHD better manage their day.

KidStrong is a science-based kids’ training program that teaches confidence. I am strong, I am brave, I can do this. It helps transition that belief into reality. I highly recommend this program for your kids.

Best Sports for ADHD

I think any activity involving movement is great to get your child involved in. I did sports and music, and both greatly helped manage my ADHD holistically. Look for sports or activities that involve teamwork, discipline, concentration, and technique. These skills will help improve attention, impulse control, coordination, focus, self-regulation, strategic thinking, and memory. 

These are some specific sports I recommend:

• Soccer
• Cycling
• Track
• Martial arts
• Swimming
• Tennis
• Dance
• Yoga
• Rock climbing

Allow your child to try different sports and activities to see what they like best. There’s no need to force them into a specific sport. Get them involved and let them pursue the ones they are passionate about.

I tell my clients about this all the time. Don’t just have your kids sit and study. Make them move, whether that’s a school sport, the gym, or playing in the backyard. It helps them grow up and let that energy run wild. Then when they come back to studying, they are calm and collected. 

I hope this episode gave you some insight into how school sports and good grades correlate. It answered the question, “Can exercise help ADHD” by giving you a few ways sports manage ADHD symptoms. If you have additional questions about this topic, ask me on Instagram! 

Related Episodes:

Episode 4: How I Manage ADHD Without Medication

Episode 21: A Tailored Daily Routine at Home for ADHD Adults to Boost Focus

Episode 27: How to Deal with ADHD as a Parent

Episode 32: Holistic Tips to Stay Focused at School and Home