ADHD Awareness Month 2023

We Like to MOVE IT!

Let’s take a moment to look at the importance of movement and the brain benefits of many different ways we can choose to ‘MOVE IT’ as we race to the end of ADHD Awareness Month…

Movement breaks

All of us know that sitting still for too long, especially if this is screen-time, can have a negative impact on our focus and concentration. Being sedentary can also alter how our bodies are functioning physically, including things like blood and lymph flow and neurotransmitter secretion (the rate at which we are producing helpful brain chemicals).

Movement breaks and having short exercise slots at intervals during our school or work days can put our brains and bodies back at their best. Research completed in various fields including allied health, education and even many looking at business productivity support active classrooms and workplaces. A movement break might look like a timed 5 minute obstacle course though the playground transition from a math to English class. An exercise slot at work might be taking the stairs down to the next floor to chat with someone instead of emailing them.

Photo by Joshua Earle on Unsplash

Outside

When and how long we spend outside is important. Sunshine is vital to program our body clocks. When our clock is out of time we have trouble producing the right neurochemicals at the right time, and this can have disastrous effects on our sleep, mood and physical health. Studies investigating photoreceptors, serotonin, vitamin D, melatonin and their involvement in human wellbeing all come back to the light. When our skin is exposed to sunshine we can start to make Vitamin D, studies have shown healthy levels of vitamin D have been associated with the proper functioning of cells in the brain and are helpful for optimal executive function, these are brain functions that individuals with ADHD may experience difficulties with. Our brains and bodies love to exercise outside in green nature too. 

Visualise

This might seem a bit funny, but did you know your brain can change your body just by visualizing yourself moving? Athletes and performers of all kinds have long used their imaginations to ‘practice’ and ‘rehearse’ complex and important movements and activities. When we vividly imagine a movement, our brains are active in many of the same areas that light up when we actually move. Studies of elite athletes who use visualisation techniques describe these techniques improving: the way they move; their muscle strength; self-confidence; attention and concentration; along with helpfully decreasing stress and anxiety.

Meditation and mindfulness have been in the brainy spotlight for a while now. Most schools and many Families are familiar with apps like Smiling Mind and Calm. Meditation helps to relax your body and mind, and can reduce the intensity and volume of the inner voice in the ‘me centres’ of the brain, areas of the brain that can also be overly active in individuals with ADHD. The ‘me centres’ include the default mode network, where the thoughts of the thinker may defer to worrying, ruminating and overthinking things about themselves or things they think other people think about them. Many of us could benefit from some more quiet and calm in these brain areas.

Exercise

A broad umbrella review of research completed this year substantiates the large volume of evidence that supports the benefits of exercise for children and adolescents with ADHD. It highlights that regular exercise can help individuals see improvements in: attention; cognitive flexibility; and inhibitory control – this is the type of control that can be lacking when we are struggling with being impulsive. 

Physical activity is known to be a protective factor against ADHD. One particularly protective brain chemical is BDNF – Brain Derived Neurotrophic Factor - and we make a heap of it when we exercise. BDNF promotes neuroplasticity, health-associated behaviours and quality of life. 

Photo by Scott Webb on Unsplash

Inspiration

Real inspiration strikes, most often, when you are not punching away at the keys on your computer. Often for great ideas to come you need ‘the breath of fresh air’ before the big ‘ah ha’s!’ and ‘oh yeah’s!’. A quote from a doctor in a medical newsletter captures the moment where his bright idea lit up – it was on top of a hill, while he was on a walk, with the morning mist lifting to bright sunshine. The doctor writes, ‘Taking the time to look, helps me see things differently, and can lead to moments of inspiration and creativity. When taken to a vantage point we didn’t even know existed, [we can] open up a new vision and a deeper understanding.’ Inspiration feels so powerful because at its peak your brain is rapidly reorganising itself trying to keep up with you as your astounding ideas are pouring out.

Therapy

All leading ADHD associations, organisations, and advisory groups recommend finding the right combination of therapy options for each individual within what is known as a ‘multimodal’ treatment approach. Therapy may include things like: Occupational Therapy; Psychology; Speech Pathology; Physiotherapy; Social Work; Nutritionist; Naturopathy and Family Counselling. Increasingly people are also turning to brain-based therapies, like Neurofeedback Therapy, to help children and adults with ADHD. Neurofeedback can provide a drug-free and long-term solution for people with ADHD by re-training areas in the brain to improve attention, executive function and emotional self-regulation. Other therapeutic interventions like Art, Dance Movement, Nature-based or Music Therapy may also have a valuable place in a mixed approach for some.

Photo by benjamin hershey on Unsplash

We hope this collection of interesting information about movement and ADHD has helped you think about the importance of exercise in your daily activities. If this has made you wonder about how your unique brain functions and changes, with everything you think, feel and do each day, the Team at The Perth Brain Centre embrace you and your curiosity. You can watch, read, call or email, to find out more today.

About the author - Ms. Emily Goss (Occupational Therapist, Senior Clinician, The Perth Brain Centre).