The ADHD brain acts like a powerful engine with faulty brakes!
Exercise helps to release and channel excess energy, offering people with ADHD, both children and adults, numerous physical, psychological, and cognitive benefits.
Having ADHD presents challenges for sports participation, but certain symptoms of the disorder can foster self-improvement. In fact, many athletes, such as Michael Phelps and Simone Biles, live with it.
In this article, discover the benefits of physical activity for ADHD, the best sports to choose, as well as our recommendations for safe and beneficial practice.
Why is sport beneficial for ADHD?
More and more scientific research is focusing on the neuroscience of movement. It concludes that physical activity has a positive impact on the brain, as it strengthens attention and regulates mood. Generally, it tends to alleviate ADHD symptoms.
Dopamine, norepinephrine: what happens in your brain?
People with ADHD lack dopamine (pleasure, reward, and motivation) and norepinephrine (attention and alertness) in the brain, which disrupts attention and executive functions.
However, physical exercise temporarily increases the availability of these neurotransmitters. It thus acts as a natural stimulant.
While dopamine promotes motivation and feelings of pleasure, norepinephrine supports working memory and inhibitory control, essential for reducing impulsivity.
Stimulating attention and executive functions
ADHD patients often experience difficulties with executive functions, which are nevertheless essential for memory, attention, and time management.
Exercising increases cerebral blood flow, delivering more oxygen and nutrients to the brain, while stimulating neuroplasticity via BDNF (or neurotrophic factor), a protein involved in the survival of existing neurons, their growth, and synaptic activity.
Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain, explains that: "physical exercise activates the attention system, what we call executive functions: sequencing, working memory, prioritizing, inhibition, and maintaining attention."
Several scientists agree that regular physical activity helps to develop superior executive functions by stimulating the prefrontal cortex. It helps to improve working memory and organizational capacity. It becomes easier to concentrate on a task after exertion.
Benefits are visible from a single workout session:
- sustained attention
- inhibition
- working memory
- cognitive flexibility
Releasing energy and better managing impulsivity and hyperactivity
Physical activity, especially sports with repetitive movements such as swimming and running, helps to release excess energy and stress. It is particularly recommended for people with attention deficit hyperactivity disorder who need to "discharge" physically (motor hyperactivity). Sport thus measurably reduces agitation and impulsivity.
Martial arts, meanwhile, teach self-regulation through ritualization (salutations, belt promotions).
Regulating emotions and channeling thoughts
Sport offers a way to express ADHD's emotional dysregulation, such as irritability, difficulty calming down, frustration, and rejection sensitivity. The latter can even contribute to sporting success.
In general, physical activity promotes mood regulation and well-being, notably by stimulating the production of endorphins (calming), dopamine, norepinephrine, and serotonin in the brain.
Gentle activities, such as yoga or other mind-body disciplines, help to regulate emotions through controlled breathing and body awareness techniques. They also promote relaxation, positively acting against stress and anxiety.
Effort thus transforms into a real physiological outlet for ADHD, often associated with anxiety and depression as comorbidities. By burning excess cortisol, sport drastically reduces stress. In this regard, a study conducted by the University of Georgia shows that 20 minutes of daily moderate-intensity cycling significantly reduce anxious symptoms and ADHD severity in adults.
Promoting more restorative sleep
Difficulty falling asleep, intrusive thoughts, or fragmented sleep... about 70% of people with ADHD report at least one sleep disorder.
Regular exercise improves falling asleep and sleep quality. Indeed, sleep and attention disorders share the same neurobiological substrate. Exercise therefore acts on both fronts simultaneously by regulating the dopaminergic system.
What sports are recommended for a child with ADHD?
Several studies have focused on the best sports practices for ADHD.
For example, this meta-analysis published in Frontiers in Public Health (2023) compares different types of exercise and identifies the most suitable ones for stimulating executive functions (martial arts, perceptual-motor exercises).
The child with ADHD needs motivation. Do not force them to engage in an activity they dislike. The best sport is always the one the child wants to practice regularly.
Individual sports: favor repetitive activities to soothe hyperactivity and impulsivity
Prefer individual, closed-skill activities that offer a repetitive structure. They stimulate working memory and concentration, all in a calming and predictable environment.
Martial arts, such as judo and karate, involve strict rituals and a lot of discipline. They promote self-control.
Swimming offers both a repetitive rhythm and a soothing sensation thanks to the water. In this way, the ADHD child burns their excess energy without sensory overload. Diagnosed with ADHD at 9, Michael Phelps is the perfect example.
Finally, athletics, with its precise repetitions, motivates children to improve their personal bests, without group pressure or competitive spirit.
Find our complete article on how to calm a hyperactive child.
Team sports: exercising mental flexibility, attention, and decision-making
Conversely, team sports, with open skills, such as soccer or basketball, are played in unpredictable and dynamic environments.
They are to be favored to improve their inhibitory control, which is essential for children who struggle to regulate their impulsivity.
By placing them in situations where they must constantly anticipate and adjust their behavior, they develop a better mastery of their actions and executive functions.
However, be careful of overly competitive environments or overly demanding coaches who can discourage them (relational difficulties, tolerance to frustration).
Here are some examples of interesting team sports for children with ADHD:
|
Team Sport |
Skills Developed |
|
Soccer |
Game reading Quick decision-making |
|
Basketball |
Divided attention Reactivity |
|
Handball |
Anticipation Constant adaptation |
|
Rugby |
Physical engagement Social cohesion |
Sport and ADHD in adults: choosing an activity based on the desired effect
Adults with ADHD get bored quickly, which is why they need a sport that allows them to both let off steam and refocus in order to improve their inhibitory control.
High-intensity interval training (HIIT): boost pleasure and burn excess energy
Short but explosive Crossfit or boxing sessions cause a massive surge of dopamine and adrenaline, sweeping away mental agitation and offering a sense of mastery and power.
In general, the ADHD brain appreciates activities that are:
- intense
- varied
- stimulating
High-intensity activities are particularly effective for improving executive functions.
Endurance sports: the regularity of movement to calm the mind
The repetitive rhythm and regular movement of endurance sports have a meditative effect (the famous runner's high). They rest the prefrontal cortex, help structure thoughts linearly, and calm the incessant mental flow.
For example, cycling offers a sense of freedom, despite a continuous rhythm and lack of distraction. Mountain or forest biking is practiced on uneven surfaces that require constant concentration.
Running also has many mental benefits. It allows for immediate discharge of excess energy.
Precision activities: improving concentration
Precision activities, such as martial arts, fencing, climbing, or tennis, demand selective attention and rapid decision-making.
Requiring total concentration, motor planning, and coordination with each movement, climbing promotes executive functions in a fun and engaging way.
It forces the brain to be 100% anchored in the present moment to avoid falling and to solve problems in real time.
Gentle disciplines combining body and mind
People with ADHD sometimes forget their bodily needs. Therefore, sports that promote the connection of body and mind such as yoga, Pilates, or Taekwondo are recommended.
Although less effective than aerobic exercise on ADHD symptoms, these gentle activities are complementary. They facilitate emotion regulation and improve body awareness. Controlled breathing calms the sympathetic nervous system (the alert system).
Adults with ADHD who suffer from anxiety, mental and emotional overload have every interest in regularly practicing this type of activity.
A 2020 meta-analysis of 14 studies involving 834 adults highlights that mindfulness is increasingly used in adults with ADHD.
Can physical activity become an alternative or complementary medication?
Promising therapeutic avenue for children as well as adults, physical activity is now one of the best-documented non-pharmacological interventions.
It is particularly recommended for those who do not respond to medication or cannot tolerate its side effects.
Generally insufficient to cure the neurological disorder itself, it does not replace prescribed treatments. It should therefore be considered as a complement to medication to alleviate symptoms.
As a complement or alone, this therapeutic option is inexpensive and accessible, which is why it should always be considered as a first-line treatment.
To replace, delay, or limit the use of medication, physical activity must be regular. Discontinuous practice promotes the rapid return of symptoms, particularly cognitive and behavioral disorders.
In summary, while it is highly probable that sport and movement in general play both a direct and indirect role in the catecholaminergic systems, which influence the pathophysiology of ADHD, further research is needed to validate the facts, as well as to refine the choice of exercise, duration, frequency, and intensity.
In all cases, it must be part of a healthy lifestyle, combining quality sleep and a balanced diet.
"For a very small handful of people with attention deficit disorder, it can actually replace stimulants, but for most, it's a complement — something they absolutely should do, in addition to taking medication, to help improve attention and mood."
Dr. John Ratey, Associate Clinical Professor of Psychiatry at Harvard Medical School
Can ADHD affect athletic performance?
Yes, and contrary to popular belief, ADHD can influence your athletic performance both negatively and positively.
The advantages of ADHD in sport
|
ADHD Symptom |
Athletic Asset |
|
Hyperfocus |
Intense concentration, essential during competition |
|
Hyperactivity and motor impulsivity |
Endurance Reaction and action speed Inexhaustible energy reserve |
|
Stimulation seeking |
Effort endurance Taste for challenge and risk-taking Audacity on the field |
|
Emotional sensitivity |
High motivation and involvement |
Several ADHD traits can become real assets for athletic practice, such as hyperfocus, impulsivity, stimulation seeking, and tolerance for stimulating environments.
This is why people with ADHD excel in sports where stimuli change rapidly, such as:
- Boxing
- Basketball
- Football
- Or tennis
Challenges and managing ADHD symptoms on the field
However, managing ADHD symptoms can present a real challenge on the field.
It can be difficult to stay focused for extended periods, leading to inattentive errors or tactical oversights during a competition or long training sessions. Complex instructions are also difficult for a child or adult with ADHD to assimilate.
Impulsivity is not always compatible with team sports. Moreover, it can lead to tactical errors by pushing one to act faster than one thinks.
Individuals with ADHD generally have poor frustration tolerance, for example, in case of error or defeat. They can quickly become discouraged and overwhelmed by anger, complicating team relationships.
Why are high-level athletes overrepresented among those with ADHD?
This Korean study highlights the prevalence of ADHD among high-level athletes. High-level sport offers everything the ADHD brain needs: structure, a strict routine, and dopamine secretion.
Indeed, some of the greatest athletes suffer from ADHD. This is the case of swimmer Michael Phelps, gymnast Simone Biles, or heavyweight boxing champion Tyson Fury, awarded respectively 23 gold medals, 7 Olympic medals, and 2 world titles.
Hyperfocus: total concentration in the decisive moment
Despite an attention deficit, people with ADHD can demonstrate intense concentration when stimulated or passionate. Under the pressure of urgency, the ADHD brain excels. This is called hyperfocus.
In this context, they have the ability to block out the crowd, noise, and stress to focus solely on the objective during the momentum. Michael Phelps describes swimming as the only space where everything became silent.
Stimulation seeking: a natural asset for high-intensity effort
High-level sport provides three elements sought by people with ADHD: intensity, novelty, and frequent rewards. Indeed, constantly seeking stimulation, they approach extreme training with pleasure and enjoy an emotional peak during competitions.
Effort tolerance and channeled impulsivity
Once channeled, impulsivity transforms into instant reactivity, a definite asset for goalkeepers, sprinters, or those practicing combat sports.
The constant search for novelty, challenge, and movement acts as a driver of endurance and perseverance.
Emotional dysregulation serving motivation
Emotional intensity fuels motivation, thus pushing to excel.
However, emotional dysregulation does not always serve ADHD athletes, who can be overwhelmed in case of defeat, sometimes leading to abandonment.
Moving to channel ADHD: what recommendations?
Channeling ADHD through movement and sport requires some good practices.
Choosing the right sport
While certain activities, as mentioned earlier, are to be favored, it remains essential to choose a sport that you enjoy and that motivates you.
Favor activities with visible progression to maintain motivation and engagement. Sports with immediate feedback are particularly relevant because rapid reward stimulates the dopaminergic system, which is underactive in people with ADHD. This is why swimming, athletics, and martial arts are often popular.
How long should a session last?
The ideal duration of an ADHD sports session is 30 to 45 minutes to avoid the onset of cognitive fatigue.
The effects on cognition are felt after approximately 15 minutes of sports practice and last about 1 hour according to studies.
How many times a week should you exercise?
Although the benefits of physical activity appear from the first session, regularity is key. 4 to 5 short sessions per week are much more beneficial than a single long session on the weekend.
This consistency allows a regular supply of dopamine throughout the week, as the ADHD brain does not "store" the benefits of a single large weekly session well.
From young children to adults: how to adapt the rhythm according to age?
For children with ADHD, sport should involve play (30 min), while adults can structure their sessions around specific goals (45 min to 1 hour). Where children need to have fun and a playful setting, adults with ADHD, on the contrary, are looking for challenges to excel and be stimulated, such as breaking a record or learning a new move.
Advice for sports coaches training children and adults with ADHD
Despite the high potential of individuals with ADHD for sports, it is important to provide them with a favorable environment so that they can maximize their performance. This includes, for example:
- Establishing a clear and consistent framework: the ADHD brain needs benchmarks such as stable rules and predictable rituals.
- Valuing effort over results: people with ADHD need to be rewarded. Sport should, in this case, allow them to build their self-esteem. In all cases, avoid guilt-inducing discourse. A benevolent approach fosters adherence.
- Adapted communication: favor brief, concrete, and visual instructions.
FAQ: How does physical activity help better manage ADHD symptoms?
What is the best sport for ADHD?
While martial arts, swimming, and climbing yield the best clinical results, the choice of sport should primarily be based on the individual's preferences.
What worsens ADHD?
Extreme sedentary behavior, lack of sleep, excessive screen time, and lack of routine tend to worsen ADHD.
Does exercise help adults with ADHD as much as children?
Yes, exercise helps alleviate ADHD symptoms in both children and adults. The neurological impact (dopamine release) is the same at all ages.
Does ADHD impact sport?
Yes, some ADHD traits can become strengths in sports, even if this disorder requires extra effort for tactical rigor and frustration management.
Which sports are not recommended for ADHD?
No sport is truly to be avoided in cases of ADHD. However, sports with a lot of waiting time, such as golf, baseball, or archery, can generate strong frustration and attentional disengagement due to lack of stimulation.