Understanding the Connection Between Mental Health and Exercise: The Benefits for Young People with ADHD

The link between mental health and ADHD has become a growing focus in health and wellbeing conversations - and for good reason. Among young people with ADHD (Attention-Deficit/Hyperactivity Disorder), regular physical activity can play a powerful role in supporting both mental and emotional well-being. With ADHD affecting a significant number of children and teenagers across Australia, understanding this connection is more important than ever.

ADHD can present in a variety of ways, including difficulty focusing, impulsive behaviour, restlessness, and emotional regulation challenges. While treatment plans often include a mix of behavioural therapy and medication, physical activity is emerging as an accessible and effective tool to help manage symptoms and improve quality of life.

How Exercise Supports Mental Health in ADHD

Physical activity isn’t just beneficial for the body - it has a profound impact on the brain. When young people engage in exercise, the brain releases neurotransmitters like dopamine, norepinephrine, and serotonin. These chemicals are vital for regulating mood, attention, and impulse control, all of which are often areas of difficulty for those with ADHD.

For children and teenagers with ADHD, increased dopamine levels from regular exercise can help improve focus and reduce hyperactivity. Some studies suggest that consistent physical activity can mirror the effects of stimulant medications, particularly when it comes to enhancing concentration and executive function.

This connection between ADHD and physical activity is becoming increasingly evident, with many professionals encouraging parents and carers to include movement as part of a holistic support plan.

Boosting Emotional Wellbeing Through Movement

Beyond cognitive benefits, the benefits of exercise for ADHD include reducing anxiety, improving mood, and building self-esteem. Many young people with ADHD struggle with self-confidence due to academic challenges or social difficulties. Participation in sport or group fitness activities offers a chance to experience success, build friendships, and develop a sense of belonging - all important elements for emotional wellbeing.

Movement also provides an outlet for managing stress and excess energy. Whether it’s kicking a foot, dancing, swimming, or even a brisk walk, regular exercise helps young people with ADHD release tension and regulate emotions in a healthy way.

What Types of Physical Activity Are Best?

The good news is that there’s no one-size-fits-all approach. The key is to find an activity that the young person enjoys. This could be a structured team sport, martial arts, yoga, or even cycling around the neighbourhood. Activities that require focus, coordination, and rhythm—such as swimming, skateboarding, or dancing - can be particularly helpful for building concentration and motor skills.

Importantly, consistency matters more than intensity. Even short bouts of movement throughout the day can add up to meaningful improvements in behaviour and mood.

Building Lifelong Habits

Encouraging regular movement from a young age sets the foundation for lifelong mental and physical health. For young people with ADHD, the benefits of exercise for ADHD offer a natural, empowering way to take charge of their wellbeing and feel more in control of their emotions and behaviours.

Looking for support or tailored strategies for your child with ADHD? Speak with a healthcare provider, mental health professional or ADHD coach who understands the unique needs of young people.

Ready to explore personalised solutions? Book your free consultation to learn how ADHD and physical activity can support your child’s journey with mental health and ADHD.

References:

Chan, Y. S., Jang, J. T., & Ho, C. S. (2022). Effects of physical exercise on children with attention deficit hyperactivity disorder. Biomedical journal, 45(2), 265–270. https://doi.org/10.1016/j.bj.2021.11.011

Zhu, F., Zhu, X., Bi, X., Kuang, D., Liu, B., Zhou, J., ... & Ren, Y. (2023). Comparative effectiveness of various physical exercise interventions on executive functions and related symptoms in children and adolescents with attention deficit hyperactivity disorder: A systematic review and network meta-analysis. Frontiers in public health, 11, 1133727.