By Katie Channon
If your child is full of energy, has a hard time sitting still, or struggles to stay focused, you’re not alone. ADHD, or Attention-Deficit/Hyperactivity Disorder, is one of the most common neurodevelopmental conditions in children. But here’s some good news: movement can be one of the most effective tools for helping kids with ADHD thrive.
Understanding ADHD
ADHD affects the brain’s ability to regulate attention, activity level, and impulse control. Symptoms often start in childhood and can continue into adulthood. In Australia, around 7.6% of children aged 3–12 are diagnosed with ADHD, along with 5.6% of teens and 2.5% of adults.
There are three main types of ADHD:
- Inattentive Type: Easily distracted, forgetful, and finds it hard to stay organised or complete tasks.
- Hyperactive/Impulsive Type: Constant fidgeting, difficulty sitting still, blurting out answers, or interrupting others.
- Combined Type: A mix of both inattention and hyperactivity/impulsivity.
Each child’s experience with ADHD is unique — but for many, exercise can make a world of difference.
Why Exercise Helps
Exercise isn’t just good for physical health, it’s a game changer for attention, mood, and learning. Research shows that regular physical activity can improve key areas affected by ADHD, including:
- Focus and attention span
- Impulsivity and hyperactivity
- Working memory and cognitive flexibility
- Social skills and emotional regulation
It also helps with the things we don’t always see: anxiety, confidence, and self-esteem. Since up to 80% of adults with ADHD experience at least one other mental health condition, exercise can be a safe, natural way to manage mood and reduce stress.
On the physical side, kids and teens with ADHD are at greater risk of developing cardiometabolic conditions (like high blood pressure or Type 2 diabetes) as adults. Regular movement builds a healthy heart and lungs, and improves overall strength and coordination.
And here’s another important point: kids with neurodivergent brains often experience joint hypermobility (extra flexibility), which can increase the risk of injuries and dislocations. Strength and balance training help stabilise joints, protect growing bodies, and build body awareness.
What Kind of Exercise Works Best?
There’s no one-size-fits-all approach, the key is variety, fun, and engagement. Activities that challenge both the body and brain are especially effective for kids with ADHD. Think:
- Heavy work! Think lifting, pushing, carrying heavy objects (whilst supervised)
- A workout circuit: people with ADHD brains love variety and to keep things fresh and moving
- Table tennis or ball games that build coordination
- Aquatic exercise for sensory regulation and confidence
- High-intensity bursts of aerobic or resistance exercise to release energy and boost concentration
Aim for around 20–45 minutes of moderate-to-high intensity activity, at least three times per week.
Setting Kids Up for Success
When it comes to exercise for kids with ADHD, the right approach makes all the difference. Here are some helpful tips:
- Set clear goals: Kids with ADHD respond well when they understand the purpose behind an activity. Create rewards or list to be checked of as it fires up the understimulated rewards centre!
- Keep it structured: Use short, clear instructions and celebrate progress often. Positive reinforcement goes a long way.
- Use movement to maintain focus: Let kids move while listening or learning, it helps keep attention sharp.
- Minimise distractions: A calm, supportive environment helps kids tune in and feel safe.
- Add variety: Routine helps, but changing the pace or type of activity keeps things interesting.
The Conveniently Active Kids Approach
At Conveniently Active Kids, we understand that every child’s brain, and body, works differently. Our Accredited Exercise Physiologists are experienced in helping children with ADHD use movement to build strength, focus, and confidence.
We tailor every session to suit your child’s energy levels, interests, and goals. We also work closely with families and support networks to help kids integrate exercise into everyday life whether that’s with a home visit or a school visit, not just in the clinic.
Because when kids move in ways that engage both body and brain, they’re not just exercising, they’re learning how to thrive!