MHM Magazine

Dopamine release Dopamine deficiencies are common in individuals with ADHD, often contributing to low task motivation, difficulties focusing and other core symptoms of ADHD. Instead of seeking impulsive or disruptive dopamine-boosting behavior (i.e. compulsive shopping), exercise can provide a natural and healthy source of dopamine. Brain-derived neurotrophic factor (BDNF) BDNF – The “master” molecule in your brain that affects learning and memory. It has been shown that exercise can enhance the concentration of BDNF in your brain, which correlates with better memory. Exercise and ADHD: Finding the best activities The Center for Disease control and Prevention (CDC) recommends that children ages 6 and older get at least 60 minutes of physical activity each day to maintain a healthy weight and promote proper development. These guidelines apply to children with ADHD as well. The 60 minutes of physical activity can comprise a combination of various activities throughout the day. Activities could include: • Going for a bike ride with family • Playing soccer, tennis, basketball or other sports • Jumping rope • Going for a family walk • Group activities such as karate or dancing Just as physical activity is beneficial for children with ADHD, the same applies to adults. For example, The CDC recommends 150 minutes of moderate intensity physical activity each week for adults. One could aim to do 30-40 minutes of moderate intensity exercise 4-5 days of the week. The most beneficial types of exercise may vary from person to person. Most studies utilise aerobic exercise in research intervention; whereas many experts recommend following a structured programme that incorporates both cardiovascular and strength training exercise. Adults have a wide variety of exercise options to choose from, all of which can positively affect their ability to manage ADHD symptoms. Adults typically have a much more regimented schedule than children and should focus on portioning out a part of their day for exercise in order to promote consistency. Consistency is key to reap the benefits of exercise. There are however barriers to exercise for ADHD. Individuals with ADHDmay face challenges when attempting to exercise, as some symptoms can impact their ability to stay motivated. Because executive functions are important for forming habits, they may struggle to adopt long- lasting routines. However, dedication and support can go a long way in sustaining efforts. The bottom line Regular exercise may help some people manage their ADHD symptoms and can improve various areas of brain health, such as memory, learning, and mood. Specifically, in those with ADHD, exercise can promote the release of dopamine and other neurotransmitters, improve executive function, and alter BDNF. Exercise is not a stand-alone treatment for ADHD, but it may complement other treatments to help manage symptoms in some people. An important view is also that no study has reported negative or adverse effects of exercise. Regular cardiovascular and strength training exercise may be most suitable for relieving ADHD symptoms, but any form of exercise is better than none at all. Exercise should be based on the concept of joyful movement and shouldn’t feel like another task on your to-do list. References available on request. MHM | 2024 | Volume 11 | Issue 2 | Crisis Intervention Skills for Doctors MHM 8 | MENTAL HEALTH MATTERS | 024 | I su 2 H