Would you take a pill to help you improve your focus mood, sleep well, and boost your self-confidence? You may want to know what the side effects are. What if all the “side effects” included a healthy body, cardiovascular system, and a reduced risk of dementia? Would you still take it? “OK! “OK! You would then say: “I will take a bite right now! “You might want to pay us much money for this fantastic new invention. It is not a future wonder drug. You can get it right here and now for virtually nothing. It is NOT a pill, and it is “EXERCISE!”
Exercise is good for the brain as well as your body. It can help people with ADHD focus and cause brain changes similar to those caused by Ritalin or other stimulant drugs used to treat ADHD. This has been proven in lab rats, as we discussed in our previous blog post: rats who run on an exercise wheel regularly have brains different than those who cannot exercise. The brains of rats who run daily are similar to those of rats given stimulant drugs in certain aspects, such as dopamine levels.
In our book “A.D.H.D. and The Focused Mind,” we write about the mental benefits of exercise and how to apply the athletic mindset, which drives success in sports, to A.D.H.D. Many patients still ask:
What is the best type of exercise for ADHD?
Ben, a second-degree black belt at Peter’s dojo, and I wrote our book together with Peter Johnson. We are, therefore, best placed to testify to the benefits of martial arts and karate for mental health. All martial arts training has a specific goal: to improve mental focus. This may make martial arts a good fit for A.D.H.D. In Peter’s and many other dojos, there is a mantra that says: “Focus Your Eyes; Focus Your Mind; Focus Your Body.” The idea is to train on all levels and make ‘Focus” your natural attitude. This attitude and approach are meant to transcend martial arts, paying dividends outside of the dojo.
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You may not like karate, or any martial art for that matter – you might not find it a good match. What is the “best” exercise for ADHD? It is better to exercise than not exercise. Here are some tips to help you start an exercise program if your A.D.H.D. is causing problems. Ask yourself these four questions to know if your sport or physical activity will help manage your ADHD symptoms.
Is it rewarding intermediate goals?
Each new colored belt in martial arts shows the student’s progress. It also reinforces their long-term goal to achieve a black-colored belt. As a beginner rock climber gains experience, she may begin by scaling a small wall in an indoor gym with hand- and feet-holds. She will then progress to more complex routes in national parks and more challenging slopes as her ability increases. Weightlifters set a target weight to lift, but they celebrate incremental weightlifting achievements as they train and grow stronger. Running, biking, and swimming athletes train to achieve personal distance or timing records. They may aim to complete a marathon, a 100-mile trek, or a road race within a specific time. In order to achieve such a goal, athletes often use an interval training program that includes intermediate goals. It is essential to have a goal that is specific and achievable. A series of intermediate goals will keep you motivated and engaged much better than a big, distant goal. Our book discusses this in great detail and calls it the “Super-STAR method” of setting and achieving S.M.A.R.T. goals.
Can you match you with a trainer or coach?
You can benefit from having someone help you set goals, encourage you, remind and strengthen you mentally and spiritually, and give you feedback on your progress. Having a coach who gets to know you well over time is better than hiring some trainers for short periods. This long-term coach is known as a’sensei’ in the martial arts. It is a teacher who you should respect and be grateful to. Nevertheless, the relationship can follow a more formal structure and applies to some sports. It is most important to find a coach that respects your goals and knows how to motivate you.
Is it a group effort?
Martial arts are taught in a school called a dojo, where students train under the guidance of a sensei. Students in a martial arts dojo are a group of peers and supporters who encourage, reinforce, and congratulate each other on their accomplishments. Many forms of sports are social, and you will be automatically involved with a group. The most obvious is team sports, where your teammates (hopefully!) are there to support and encourage your participation and your success. Even solo sports can be a way to get involved in a group. Even though running or cycling alone can be relaxing and good for the spirit, joining a group with like-minded people is a good idea for long-term results. They will ask you, “Where did you go yesterday?” You will be asked, “Why did you not train?” and you will receive congratulations when you succeed! If you cannot train with others nearby, you can use an app to connect to people of like-minded spirits who will keep you motivated, encourage you, and cheer you when you win.
Fun things are more accessible to concentrate on!
Get creative when it comes to your workout. You are not a rat and probably do not live in a box. Feel free to try new things: boxing, dance, ice hockey, fencing, and Parkour are great options. Find an activity that will keep you engaged in the short term and allow you to improve your technique, self-awareness, and complexity over time.
Regular exercise is an essential part of a health and happiness plan. It also helps to achieve a positive mindset for A.D.H.D. Regardless of your neuropsychiatric diagnosis or condition, it will make you the best version of yourself. When you achieve your next personal record in your sport, remember to celebrate with a glass of bubbly! It is better than popping a pill bottle!