Health Centric

15/12/2025

ADHD and Exercise: Why Movement May Be One of the Most Powerful Tools We Have

Over recent years, Australia has seen a significant rise in the diagnosis of Attention Deficit and Hyperactivity Disorder (ADHD). Affecting an estimated 6–7% of children, ADHD is around four times more common in boys than girls and is characterised by increased impulsivity, hyperactivity, difficulty concentrating, and in many cases, challenges with both gross and fine motor skills.

Medication such as methylphenidate remains a highly effective first-line treatment. But like all medications, it comes with potential side effects. This has led researchers to explore safe, low-cost, non-pharmaceutical approaches that can complement traditional treatment. One option stands out for its accessibility and growing evidence base: exercise.

How Exercise Affects the ADHD Brain

Physical activity is well known for improving physical health, but its impact on the brain is just as remarkable. Research shows that exercise stimulates neuroplasticity, improve blood flow to the brain, and enhance key neurochemicals involved in attention and mood.

In fact, several studies suggest that exercise can trigger changes in the same brain systems targeted by ADHD medications.

What the Research Shows

Recent studies have focused on exercise as a tool for improving executive function, behaviour, physical fitness, and overall mental health in children with ADHD.

A 2022 study found that just 20 minutes of physical activity improved working memory, cognitive flexibility, inhibition, and planning in children and teenagers.
Other research has shown significant improvements in anxiety levels and social functioning.
Studies consistently report that exercising at least three times a week for 6–12 weeks leads to noticeable improvements in memory, attention, and flexibility of thinking.
Even single sessions of high-intensity interval training or resistance training can temporarily reduce inattention, boost mood, and improve processing speed.
The “Right” Type of Exercise

There is no universal formula. The best exercise program is one that is individualised—built around the child’s interests, goals, and abilities.

Key elements that research suggests may provide added benefit include:

Balance training
Dual-task challenges (e.g., balancing while naming animals or solving simple puzzles)
Cognitively demanding, engaging activities
Above all, consistency matters. Just like medication only works when taken regularly, exercise works when it becomes part of a routine.

Holiday Tips for Parents

The school holidays can be the perfect time to build better movement habits.

Morning bike rides:
Bright outdoor light early in the day has been shown to help regulate ADHD symptoms and support sleep patterns.
Reduce screens before bedtime:
Aim for at least three hours screen-free before bed to improve sleep hygiene.
Join them where possible:
If you’re heading to a spin class, bring your child along—whether they’re little, medium, or bigger. Shared activity builds healthy habits and strengthens connection.
Setting Children Up for the Future

A consistent movement routine in childhood doesn’t just help with immediate symptoms—it may also reduce the severity of ADHD symptoms in adulthood. Encouraging active habits early can give your child a healthier foundation for life.

As the saying goes:
“If exercise could be put in a pill, it would be the most widely prescribed and most beneficial medicine in the world.”
With enormous upside and almost no downside, it’s one of the simplest tools we have to support children health.

07/01/2025

The Power of Exercise: Helping Children with ASD Sleep Better

As parents of children with Autism Spectrum Disorder (ASD), you are likely familiar with the unique challenges that come with sleep disruptions. Struggles like difficulty falling asleep, frequent waking, and reduced sleep duration are common for children with ASD. These issues can affect not only your child’s well-being but also the overall dynamics of your family. The good news is that incorporating regular physical activity (exercise) into your child’s routine could be a natural and effective solution to improving their sleep quality.

How Exercise Improves Sleep

Exercise is a powerful tool for improving sleep, not just for children with ASD, but for everyone. For children with ASD, regular physical activity has been shown to have a positive impact on sleep quality, duration, and overall sleep efficiency. Research highlights that moderate to vigorous physical activity is especially beneficial. Here’s why:

1. Regulates Sleep Cycles: Exercise can help regulate your child’s sleep-wake cycle, promoting a more consistent sleep pattern.

2. Promotes Melatonin Production: Physical activity can stimulate the production of melatonin, the natural hormone responsible for regulating sleep, improving both sleep quality and the ability to fall asleep faster.

3. Reduces Anxiety: For children with ASD, anxiety and stress can often disrupt sleep. Regular exercise has been shown to reduce anxiety and improve mood, which can help with better sleep.

4. Improves Sleep Efficiency: Exercise helps reduce the time spent awake during the night, making sleep more restorative.

How Much Exercise Does My Child Need?

The key to improving sleep through exercise lies in regular and consistent activity. Here are some tips to help you get started:

*Frequency: Aim for at least two sessions per week of moderate to vigorous physical activity. The more consistently your child exercises, the better the results you may see in their sleep patterns.

*Intensity: The research shows that higher intensity exercises (like high-intensity interval training or aerobic exercises) are more effective at improving sleep compared to milder forms of exercise. However, it’s important to monitor the intensity to ensure it’s appropriate for your child’s fitness level.

*Variety: Include a mix of activities, such as jogging, swimming, strength training, and stretching exercises. This variety will keep your child engaged while improving different aspects of fitness.

*Duration: Aim for 30-60 minute sessions, depending on your child’s ability and interest. Even shorter sessions can still have a positive impact.

Timing Matters

While exercise is beneficial, timing is key. It’s important to avoid intense exercise too close to bedtime as it may have the opposite effect and disrupt sleep. Try to schedule exercise sessions earlier in the day to allow your child time to wind down before bed.

Tailoring Exercise to Your Child’s Needs

Each child with ASD is unique, and what works for one child may not work for another. An individualized exercise program, designed with the help of an Exercise Physiologist, can help you tailor activities to your child’s abilities and preferences. If your child has sensory sensitivities, it’s important to choose exercises that are comfortable and enjoyable for them.

Positive Reinforcement and Consistency

To encourage your child’s participation in regular exercise, consider using positive reinforcement. Visual charts, reward systems like prizes, or simple praise can motivate your child to stay active. Consistency is crucial—incorporate exercise into your child’s daily routine, and be patient as they adjust to new activities.

Final Thoughts

Incorporating regular exercise into your child’s routine can not only improve their sleep but also their overall physical and emotional health. Sleep improvements may lead to better mood regulation, reduced anxiety, and enhanced behavior. Exercise is a holistic approach that helps children with ASD develop stronger bodies and minds, improving their well-being and quality of life.

Remember, if you're unsure about how to start or want to ensure the exercise plan is safe for your child, it’s always a good idea to consult with an Exercise Physiologist. We can help you create an exercise routine that works for your child and helps unlock better sleep, leading to a healthier and happier life for the whole family.

Let’s work together to support better sleep and brighter futures for children with ASD!

19/12/2024

05/09/2018

https://m.facebook.com/story.php?story_fbid=10156296095423880&id=505723879

Watching his wife in agony as she was giving birth, Pavel Goldstein didn't know what to do.

01/04/2018

Exercise Is ADHD Medication

Physical movement improves mental focus, memory, and cognitive flexibility; new research shows just how critical it is to academic performance.

Physical movement improves mental focus, memory, and cognitive flexibility; new research shows just how critical it is to academic performance.

28/03/2018

3 morning a week physical activity program helps kids maintain a healthy weight

The effects of Build Our Kids Success—a 12-week, 1-hour before-school physical activity program—on BMI and social–emotional wellness among kindergarten to eighth grade students was examined.

26/03/2018

A new study tells us that 57% of today’s children will be obese by the time they are 35. And if a child is obese when they are young, chances are overwhelming that they will stay that way.

Research suggests that children who are obese are likely to be overweight adults. Here's how to encourage healthy eating and regular physical activity.

23/03/2018

A significant improvement in math and language skills was reported in a 2016 study of elementary-age schoolchildren who added short bouts of exercise to their in-classroom curriculum. And several similar studies noted an increase in time on task as high as 85 per cent after a dose of physical activity. Children fresh from exercise also proved less likely to engage in activities that disrupt the learning environment like fidgeting or chatting with friends. Bottom line, children have demonstrated an improved ability to focus on their schoolwork in the minutes directly after exercising. With results like these pointing toward the benefit of physical activity in the classroom, more schools are becoming amenable to using exercise to boost learning.

Schools can safely put to rest the idea that more time in the classroom and less time in the gym leads to smarter students.

05/03/2018

Exercise in the morning, might help kids thrive

The BOKS program, consisting of an hour of running, calisthenics and rousing group games, made children feel happier and more energetic.

27/02/2018

Obesity world wide is on the rise, the younger generations are growing bigger faster than ever before..... What should be done here is Australia to tackle this growing epidemic??

More than seven in 10 millennials – those born between the early 80s and mid 90s – are set to be overweight or obese between the ages of 35-44, according to estimates by Cancer Research UK.

http://www.cancerresearchuk.org/about-us/cancer-news/press-release/2018-02-26-millennials-top-obesity-chart-before-reaching-middle-age .41

Childhood obesity in America is on the rise, and at rates higher than previous studies suggested, according to a study published Monday in the journal Pediatrics.

The largest increases in obesity were seen among children ages 2 to 5. And the risk was highest among teens age 16 to 19 and the Hispanic population. In these groups, four out of 10 children were at risk of being overweight, the most recent survey results showed.

https://www.pbs.org/newshour/health/childhood-obesity-in-america-isnt-getting-better-study-says

27/02/2018

For some people, aerobic exercise may trigger an asthma attack. They react by avoiding exercise. As a result, their fitness gets worse, and symptoms may occur with even lower levels of physical activity. But, exercise can help control the frequency and severity of these asthma episodes.

Through proper treatment and precautions, you can learn how to control your asthma as you become more active. With the right medicine, most people with asthma should be able to exercise with minimal problems or restrictions.

Learn more about how physical activity can benefit people with asthma: http://ow.ly/vmd830iDUYB

23/02/2018

Prolonged TV viewing has already been associated with heart disease involving blocked arteries

Researchers found that people who watched TV very often had a 1.8 times higher risk of developing a blood clot in either their legs, arms, pelvis, or lungs even if they met the required 150 minutes of weekly exercise.