Ever feel like your kiddo’s brain is a race car with no brakes? 🏎️ We get it. ADHD can feel like a nonstop rollercoaster—for them and for you. 

But here’s a secret: Movement is magic. Running, jumping, climbing. These things are like fuel for the brain! Exercise helps kids burn off extra energy, sharpen their focus, and even improve their mood (yes, really!).

This week, we’re talking about exercise—but don’t worry, we’re not sending you or your kiddo to the gym for hours! Instead, we’re sharing simple, fun ways to help your little ADHD warrior thrive. Ready? Let’s get them moving! 🏃‍♂️

Why Exercise Matters: Moving Your Body to Calm Your ADHD Brain 🏃‍♂️💡

If your child with ADHD seems like they have a rocket strapped to their back 🚀—bouncing, wiggling, and constantly on the move—you’re not alone. But here’s the good news: that endless energy doesn’t have to be the enemy. It can be a superpower (once you learn how to harness it!) 

Science shows that physical activity is one of the most effective, natural ways to support ADHD. That’s because exercise doesn’t just help kids burn off energy. It literally changes their brain, helping with focus, self-control, and emotional regulation. 

And the best part? There are some benefits (like improved attention) that can be observed immediately and other benefits that build up over time!

Let’s dive into how movement fuels the ADHD brain—and why it might just be the best therapy your child actually enjoys!

The Magic Behind Exercise and ADHD 🌟

You probably already know that exercise is good for the body (don’t we all?), but did you know that it’s amazing for the ADHD brain too? Here’s how:

1️⃣ Boosts Dopamine, Norepinephrine & Serotonin: The “Focus Fuel” 🔥

ADHD brains often have lower levels of dopamine and norepinephrine, neurotransmitters that help with focus and motivation.

Exercise naturally increases these chemicals, working in a similar way to stimulant medications like Adderall or Ritalin—but without the prescription!

2️⃣ Strengthens the Prefrontal Cortex: The Brain’s “Control Center” 🧠

The prefrontal cortex is responsible for impulse control, decision-making, and attention.

Studies show that regular movement activates and strengthens this area, helping kids pause before acting, manage emotions, and stay on task.

3️⃣ Burns Off Excess Energy & Reduces Hyperactivity ⚡

Ever notice how your child seems calmer after a good play session? That’s because physical activity helps regulate the nervous system, shifting them from overstimulation to a more balanced state.

Movement helps ADHD brains self-regulate, making it easier to sit still, concentrate, and transition between activities.

4️⃣ Improves Mood & Lowers Stress 😌

Exercise releases endorphins, natural mood boosters that reduce anxiety and frustration.

It also lowers cortisol, the stress hormone, helping ADHD kids (and parents!) handle big emotions with more ease.

5️⃣ Enhances Executive Functioning & Memory 🎯

Research shows that kids with ADHD who exercise regularly perform better in school, thanks to improved working memory, problem-solving, and cognitive flexibility.

Movement-based activities help wire the brain for better learning and emotional regulation.

🧪 Science Fact: A study from Michigan State University found that just 20 minutes of moderate exercise before school helped kids with ADHD improve math and reading scores while reducing impulsivity! 🚀

The Best Exercises for ADHD 🏋️‍♀️⚽

Not all movement is created equal for ADHD brains. The best exercises:

✅ Engage both the body and brain

✅ Include structure and repetition

✅ Feel fun and rewarding

1️⃣ Run, Jump, Play! (Aerobic Fun) 

Activities like running, swimming, biking, or jumping on a trampoline (we love this one for indoor use!) help improve focus and reduce hyperactivity.

Why it works: Aerobic exercise increases oxygen and blood flow to the brain, helping kids feel more alert and regulated.

2️⃣ Kick It with Karate or Dance! 

Martial arts, dance, or gymnastics combine movement with discipline, rhythm, and focus—a triple win for ADHD!

Why it works: These activities strengthen impulse control, coordination, and working memory.

3️⃣ Yoga & Mindful Movement 

Yoga, tai chi, and stretching-based exercises help calm the nervous system and improve self-awareness. THIS is my absolute favorite yoga mat! 

Why it works: Slow, controlled movements activate the parasympathetic nervous system, reducing impulsivity and stress.

🧪 Science Fact: A 2019 study found that practicing yoga twice weekly enhanced behavior and cognitive performance in kindergartners. 

How Exercise Helps Real Families 

Still wondering if this works? Here’s what real ADHD warriors (and their parents) have to say:

💬 "After my son rides his bike, he sits down and does his homework without a fuss. It’s like magic!" – Sarah, Mom of Lucas, Age 8 

💬 "We play soccer as a family, and my daughter says it’s her favorite part of the week. She sleeps so much better after!" – Maria, Mom of Emma, Age 10 

💬 "I know I feel less stressed and ready to focus after my morning walk. Plus, it’s a great time to think." – Jason, Dad, Age 38

Let’s Get Moving!

Starting an exercise habit doesn’t have to be overwhelming. Here’s how to make it work—even with busy schedules:

🗓️ Step 1: Make It Routine

Pick a regular movement time—before school, after school, or quick "focus breaks" during homework.

🤸‍♂️ Step 2: Keep It Fun

Let your child choose the activity! Love basketball? Cool! Prefer a living room dance-off? Even better! 

👨‍👩‍👧‍👦 Step 3: Make It Social

Exercise is easier when it’s with family or friends. Play tag, take a family walk, or do a silly workout challenge together!

Your Brain’s New BFF 

Exercise is a science-backed tool to help ADHD brains thrive. Whether it’s running, dancing, or a simple walk, movement helps those with ADHD burn energy, boost focus, and feel GOOD.

So, grab those sneakers, turn up the music, and let’s get moving! 

Have a favorite ADHD-friendly movement activity? Hit reply and share it with us—we’d love to feature you in our next issue! 

The "Focus Boost Walk": A Simple Movement Practice

Sometimes, ADHD brains need a reset button. A quick "Focus Boost Walk" can help kids calm minds and improve concentration—especially before school, homework, or bedtime!

How to Do a Focus Boost Walk:

👟 Set a Timer: Start with just 5-10 minutes—this is about process, not distance.

🐌 Start Slow: Walk at a relaxed pace. Notice how your feet feel as they touch the ground.

👀 Add a Game: Find 3 things you see, 3 things you hear, and 3 things you feel (like the wind or sunshine).

⚡ Pick Up the Pace: For the last couple of minutes, speed up slightly—swing arms, take bigger steps, and burn off that extra energy!

Why It Works:

✅ Walking = Calm Brain: The mix of movement and sensory awareness helps regulate emotions and refocus attention.

✅ Breaks the Overwhelm: Walking helps reset the nervous system when frustration builds up.

✅ It’s Quick and Easy! Try it before school, before homework, or before a tricky conversation.

Try it today and see the difference in your child's focus and mood!

Top 3 Tools to Energize Your ADHD Exercise Routine 

1. Fitness Dice 🎲

Turn exercise into a fun, unpredictable game! Roll the dice to decide your next move—jumping jacks, squats, or a dance party. This keeps workouts fresh and engaging, perfect for ADHD brains that crave variety. 

My boys love these (and they’re cheap too!) 

2. Weighted Hula Hoop 🎯

Combine movement with focus-building! Weighted hula hoops are a playful way to burn energy and improve coordination. Plus, they’re easy to use indoors or out.

We like this one! 

3. ADHD-Friendly Timer ⏱️

Use a visual timer to set short, manageable exercise goals. Start with 5 or 10 minutes—seeing the countdown can help you stay motivated and on track.

This visual timer is our favorite! 

Why These Tools Work

These tools add structure, novelty, and fun to exercise, making it easier to stick with a routine. They’re ideal for kids and adults alike, turning physical activity into an ADHD-friendly adventure!

Which tool will you add to your toolkit this week? Reply and let us know! 

Last week, we talked about positive parenting strategies and introduced the ADHD Jumpstart 4 Parenting program—a resource designed to help parents support their ADHD kids with more confidence and less stress. This week, we’re thrilled to share a real success story from one of our readers!

"The first two video lessons were fantastic! Even over the last week, I’ve been able to change my parenting style and had some great gains! Thanks, ladies.”

— Anita, Australia 🇦🇺

 Why This Matters: Anita’s story proves that small shifts in parenting can lead to big wins. By adjusting her approach, she’s already seeing positive changes in just one week! 🎉

If you missed last week’s newsletter, don’t worry—you can still explore the Jumpstart 4 Parenting program today and start making changes that work with your child’s ADHD brain, not against it. 💙

👉 Have you tried new parenting strategies that helped? Or found a way to incorporate exercise into your child’s routine? We’d love to hear your story! Reply to this email and you might be featured in an upcoming issue. 

Know another parent who could benefit from this information? SHARE this newsletter with them to help us spread the word far and wide! 

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