Exercise and ADHD

Movement matters! It is possible to alleviate the symptoms of ADHD without medication in some cases.

It is well known that exercise can support brain function, did you know it also helps improve memory retention and attention?

‘Open skill’ exercises support executive function (mental processes that help us to plan, focus attention, remember, and multi-task i.e., execute our thoughts into actions) better than closed skill exercises.

Open skill exercises are physical activities that require a ‘reaction’ and may involve unpredictable and dynamic environments, requiring participants to adapt and respond to changing conditions. These activities demand a high level of attention, coordination, and decision-making. Bilateral skills and crossing the midline are essential components of these exercises, and they play a crucial role in brain development.

Here are some examples of open-skill exercises, along with an explanation of their benefits to the brain:

  1. Basketball: Basketball is an excellent example of an open-skill exercise. Players must constantly adapt to the movements of both teammates and opponents, making quick decisions about when to pass, dribble, or shoot. This sport enhances bilateral coordination as players use both hands for dribbling, passing, and shooting. The need to track the ball and other players also encourages the brain to cross the midline, improving spatial awareness and reaction time.
  2. Soccer/Football: Soccer is another open-skill sport where players must anticipate the actions of their opponents and teammates, make decisions in real time, and adjust their movements accordingly. Passing, shooting, and dribbling the ball require bilateral coordination, and players need to be aware of the entire field, promoting the crossing of the midline for better overall cognitive function.
  3. Martial Arts: Martial arts, such as Karate, Taekwondo, or Judo, are open-skill exercises that focus on controlled movements, balance, and quick reactions. These practices require the use of both hands and feet, enhancing bilateral skills. The disciplined practice of these arts also fosters better concentration and focus.
  4. Rock Climbing: Rock climbing is an open-skill exercise that involves adapting to varying terrains and routes on the climbing wall. Climbers need to make quick decisions on hand and foothold placements while maintaining balance and spatial awareness. This activity challenges bilateral coordination as both upper and lower body movements are essential. Climbing also encourages the brain to cross the midline, as climbers frequently reach across their bodies to access holds.
  5. Dance: Dance, particularly partner dances like salsa or tango, is an open-skill exercise that involves synchronization with a partner. Dancers need to be aware of their own movements, their partner’s actions, and the music’s rhythm, making quick adjustments and decisions. Dancing promotes bilateral skills and the crossing of the midline, improving coordination and cognitive function.
  6. Boxing: Boxing is a comprehensive sport that incorporates bilateral movements, open-skill elements, and midline crossing. Engaging in boxing not only develops physical fitness, strength, and endurance but also enhances cognitive skills such as hand-eye coordination, spatial awareness, and decision-making.