Choosing the Best Sports for Kids with ADHD

Physical exercise is good for the physical and emotional health of all children, but exercise can be even more important for kids with ADHD — and sports are a great way to make sure exercise is in their daily schedule. Exercise can provide children physical exercise, a chance to develop social skills, a chance to boost self-esteem, and practice listening to directions and working as a team. But do all sports offer the same level of benefit for children with ADHD?

A common condition, ADHD affects more than 19% of children in Kentucky (11% overall in the nation), according to the Centers for Disease Control and Prevention. The three main symptoms of ADHD are impulsivity, inattention, and hyperactivity. Some children may struggle more with the inattentive symptoms, while others struggle more with the hyperactivate symptoms. Some children experience both inattention and hyperactivity.

While any physical activity is good for children, knowing which type of ADHD your child has can help you find the right sport for your child. For example, children with a lot of energy may favor more active sports. In other words, depending on the severity of your child’s symptoms, he or she may find some sports more enjoyable than others.

Two factors that may influence your child’s decision include:

1. Coaching dynamic
2. The pace of the sport

1. Coaching dynamic

If your child struggles with inattention, a sport with strong 1:1 coaching may be beneficial. This allows for a direct interaction between the coach and your child. One-on-one instruction creates less distraction because the coaching/instruction is directly aimed at your child.

Sports with more of a focus on individualized coaching includes:

• Cross country
• Track and field
• Wrestling
• Martial arts, including Tae Kwon Do
• Swimming
• Dance
• Gymnastics

2. Pace

While individual sports and 1:1 coaching has benefits, group sports also hold their own benefits for children with ADHD. Team sport with a quick pace can be a great outlet to release energy.

Fast-paced sports include:

• Basketball
• Hockey (both ice hockey and skating)
• Soccer
• Basketball

These sports are not idle, and they do allow for constant motion. Less idle time on the field means less chance for distractions.

Benefits of Exercise for Kids with ADHD

Whether your child is getting ready for soccer, basketball, or swimming, he or she will reap many benefits of participating in a sport. The benefits of exercise for kids with ADHD include:

• Reduced stress and anxiety
• Improved impulse control
• Reduced compulsive behavior.
• Boosted working memory.
• Improved executive function skills
• Opportunity to practice social skills and build interpersonal skills

What If Exercise Alone Isn’t Enough to Manage Hyperactivity

Organized sports can help your child feel confident and manage high energy levels, but it’s not always enough to manage ADHD symptoms. In addition to physical activity, there are other strategies for managing ADHD, including:

• Eating well-balanced meals
• Practicing good sleep hygiene
• Attending therapy
• Medication

Not sure where to start? Our multidisciplinary team can help you through therapy (for your child as well as parenting coaching), medication, and guidance with lifestyle modifications. Book your appointment here and get started with your next steps today.