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Sport and Fitness for children with ADHD
As a youth fitness coach for over 8 years, and a mum of 4, I've seen firsthand how fitness and sports can be absolute game-changers for children with ADHD. These incredible kids often face unique challenges, but they also possess amazing strengths -- they're bursting with creativity, energy, and a hunger for new experiences. Fitness and sports provide the perfect outlet for all of that!
Why Kids with ADHD Love to Move
I've noticed a few key reasons why children with ADHD are naturally drawn to physical activity. They crave stimulation, and sports and exercise offer the sensory input and constant action that many kids with ADHD need. The movement, the changing environment, and the focus on the now can really help them regulate their attention and feel less restless.
Let's be honest, kids with ADHD have energy to spare! Physical activity is a fantastic way for them to channel that energy in a healthy way. Regular exercise helps them manage hyperactivity and impulsivity, which in turn helps them focus and control their impulses better.
Sports and fitness provide a sense of accomplishment and immediate feedback. This is a huge motivator for children with ADHD, who sometimes struggle with waiting for rewards. Scoring a goal, hitting a home run, or beating their personal best -- these are instant wins that keep them going.
Team sports and group fitness classes create awesome opportunities for social interaction. This sense of belonging and teamwork can be incredibly important for kids with ADHD who might find social situations a bit tricky.
The Brain-Boosting Benefits of Exercise
Exercise has an amazing impact on the brain, and for children with ADHD, the benefits are especially powerful. Physical activity boosts the production of dopamine and norepinephrine, which are essential for attention and concentration. Regular exercise can lead to big improvements in focus, impulse control, and overall cognitive function. It's like giving their brains a supercharge!
Exercise is a natural stress reliever. It helps regulate cortisol (the stress hormone) and promotes relaxation. For kids with ADHD who might also struggle with anxiety, physical activity is a fantastic tool for managing stress and boosting their emotional well-being.
Exercise releases endorphins, those feel-good chemicals that create feelings of happiness. Consistent physical activity can really help combat low moods and irritability that sometimes go hand-in-hand with ADHD.
The Power of Progress and Community
Seeing real progress in fitness and sports is a huge motivator for children with ADHD. Setting goals, tracking achievements, and seeing improvements in their strength, endurance, or skills does wonders for their self-esteem and confidence.
Also important for these kids is the power of community! Being part of a team or fitness group fosters a sense of belonging and support. The camaraderie, shared goals, and encouragement from teammates or classmates can make a world of difference in helping kids with ADHD stay motivated and engaged on their fitness journey.
Finding the Right Fit
Whether it's a team sport, a solo activity like swimming or martial arts, or a fun group fitness class, the key is finding activities that your child enjoys. As a coach and a parent, I've seen that when kids are having fun, they're more likely to stick with it and reap all the amazing benefits that fitness and sports have to offer.
At InnerFight we offer age-appropriate classes for kids between the ages of 5-18. Reach out to me if you’d like to find out more!
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
As a youth fitness coach for over 8 years, and a mum of 4, I've seen firsthand how fitness and sports can be absolute game-changers for children with ADHD. These incredible kids often face unique challenges, but they also possess amazing strengths -- they're bursting with creativity, energy, and a hunger for new experiences. Fitness and sports provide the perfect outlet for all of that!
Why Kids with ADHD Love to Move
I've noticed a few key reasons why children with ADHD are naturally drawn to physical activity. They crave stimulation, and sports and exercise offer the sensory input and constant action that many kids with ADHD need. The movement, the changing environment, and the focus on the now can really help them regulate their attention and feel less restless.
Let's be honest, kids with ADHD have energy to spare! Physical activity is a fantastic way for them to channel that energy in a healthy way. Regular exercise helps them manage hyperactivity and impulsivity, which in turn helps them focus and control their impulses better.
Sports and fitness provide a sense of accomplishment and immediate feedback. This is a huge motivator for children with ADHD, who sometimes struggle with waiting for rewards. Scoring a goal, hitting a home run, or beating their personal best -- these are instant wins that keep them going.
Team sports and group fitness classes create awesome opportunities for social interaction. This sense of belonging and teamwork can be incredibly important for kids with ADHD who might find social situations a bit tricky.
The Brain-Boosting Benefits of Exercise
Exercise has an amazing impact on the brain, and for children with ADHD, the benefits are especially powerful. Physical activity boosts the production of dopamine and norepinephrine, which are essential for attention and concentration. Regular exercise can lead to big improvements in focus, impulse control, and overall cognitive function. It's like giving their brains a supercharge!
Exercise is a natural stress reliever. It helps regulate cortisol (the stress hormone) and promotes relaxation. For kids with ADHD who might also struggle with anxiety, physical activity is a fantastic tool for managing stress and boosting their emotional well-being.
Exercise releases endorphins, those feel-good chemicals that create feelings of happiness. Consistent physical activity can really help combat low moods and irritability that sometimes go hand-in-hand with ADHD.
The Power of Progress and Community
Seeing real progress in fitness and sports is a huge motivator for children with ADHD. Setting goals, tracking achievements, and seeing improvements in their strength, endurance, or skills does wonders for their self-esteem and confidence.
Also important for these kids is the power of community! Being part of a team or fitness group fosters a sense of belonging and support. The camaraderie, shared goals, and encouragement from teammates or classmates can make a world of difference in helping kids with ADHD stay motivated and engaged on their fitness journey.
Finding the Right Fit
Whether it's a team sport, a solo activity like swimming or martial arts, or a fun group fitness class, the key is finding activities that your child enjoys. As a coach and a parent, I've seen that when kids are having fun, they're more likely to stick with it and reap all the amazing benefits that fitness and sports have to offer.
At InnerFight we offer age-appropriate classes for kids between the ages of 5-18. Reach out to me if you’d like to find out more!
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
As a youth fitness coach for over 8 years, and a mum of 4, I've seen firsthand how fitness and sports can be absolute game-changers for children with ADHD. These incredible kids often face unique challenges, but they also possess amazing strengths -- they're bursting with creativity, energy, and a hunger for new experiences. Fitness and sports provide the perfect outlet for all of that!
Why Kids with ADHD Love to Move
I've noticed a few key reasons why children with ADHD are naturally drawn to physical activity. They crave stimulation, and sports and exercise offer the sensory input and constant action that many kids with ADHD need. The movement, the changing environment, and the focus on the now can really help them regulate their attention and feel less restless.
Let's be honest, kids with ADHD have energy to spare! Physical activity is a fantastic way for them to channel that energy in a healthy way. Regular exercise helps them manage hyperactivity and impulsivity, which in turn helps them focus and control their impulses better.
Sports and fitness provide a sense of accomplishment and immediate feedback. This is a huge motivator for children with ADHD, who sometimes struggle with waiting for rewards. Scoring a goal, hitting a home run, or beating their personal best -- these are instant wins that keep them going.
Team sports and group fitness classes create awesome opportunities for social interaction. This sense of belonging and teamwork can be incredibly important for kids with ADHD who might find social situations a bit tricky.
The Brain-Boosting Benefits of Exercise
Exercise has an amazing impact on the brain, and for children with ADHD, the benefits are especially powerful. Physical activity boosts the production of dopamine and norepinephrine, which are essential for attention and concentration. Regular exercise can lead to big improvements in focus, impulse control, and overall cognitive function. It's like giving their brains a supercharge!
Exercise is a natural stress reliever. It helps regulate cortisol (the stress hormone) and promotes relaxation. For kids with ADHD who might also struggle with anxiety, physical activity is a fantastic tool for managing stress and boosting their emotional well-being.
Exercise releases endorphins, those feel-good chemicals that create feelings of happiness. Consistent physical activity can really help combat low moods and irritability that sometimes go hand-in-hand with ADHD.
The Power of Progress and Community
Seeing real progress in fitness and sports is a huge motivator for children with ADHD. Setting goals, tracking achievements, and seeing improvements in their strength, endurance, or skills does wonders for their self-esteem and confidence.
Also important for these kids is the power of community! Being part of a team or fitness group fosters a sense of belonging and support. The camaraderie, shared goals, and encouragement from teammates or classmates can make a world of difference in helping kids with ADHD stay motivated and engaged on their fitness journey.
Finding the Right Fit
Whether it's a team sport, a solo activity like swimming or martial arts, or a fun group fitness class, the key is finding activities that your child enjoys. As a coach and a parent, I've seen that when kids are having fun, they're more likely to stick with it and reap all the amazing benefits that fitness and sports have to offer.
At InnerFight we offer age-appropriate classes for kids between the ages of 5-18. Reach out to me if you’d like to find out more!
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
As a youth fitness coach for over 8 years, and a mum of 4, I've seen firsthand how fitness and sports can be absolute game-changers for children with ADHD. These incredible kids often face unique challenges, but they also possess amazing strengths -- they're bursting with creativity, energy, and a hunger for new experiences. Fitness and sports provide the perfect outlet for all of that!
Why Kids with ADHD Love to Move
I've noticed a few key reasons why children with ADHD are naturally drawn to physical activity. They crave stimulation, and sports and exercise offer the sensory input and constant action that many kids with ADHD need. The movement, the changing environment, and the focus on the now can really help them regulate their attention and feel less restless.
Let's be honest, kids with ADHD have energy to spare! Physical activity is a fantastic way for them to channel that energy in a healthy way. Regular exercise helps them manage hyperactivity and impulsivity, which in turn helps them focus and control their impulses better.
Sports and fitness provide a sense of accomplishment and immediate feedback. This is a huge motivator for children with ADHD, who sometimes struggle with waiting for rewards. Scoring a goal, hitting a home run, or beating their personal best -- these are instant wins that keep them going.
Team sports and group fitness classes create awesome opportunities for social interaction. This sense of belonging and teamwork can be incredibly important for kids with ADHD who might find social situations a bit tricky.
The Brain-Boosting Benefits of Exercise
Exercise has an amazing impact on the brain, and for children with ADHD, the benefits are especially powerful. Physical activity boosts the production of dopamine and norepinephrine, which are essential for attention and concentration. Regular exercise can lead to big improvements in focus, impulse control, and overall cognitive function. It's like giving their brains a supercharge!
Exercise is a natural stress reliever. It helps regulate cortisol (the stress hormone) and promotes relaxation. For kids with ADHD who might also struggle with anxiety, physical activity is a fantastic tool for managing stress and boosting their emotional well-being.
Exercise releases endorphins, those feel-good chemicals that create feelings of happiness. Consistent physical activity can really help combat low moods and irritability that sometimes go hand-in-hand with ADHD.
The Power of Progress and Community
Seeing real progress in fitness and sports is a huge motivator for children with ADHD. Setting goals, tracking achievements, and seeing improvements in their strength, endurance, or skills does wonders for their self-esteem and confidence.
Also important for these kids is the power of community! Being part of a team or fitness group fosters a sense of belonging and support. The camaraderie, shared goals, and encouragement from teammates or classmates can make a world of difference in helping kids with ADHD stay motivated and engaged on their fitness journey.
Finding the Right Fit
Whether it's a team sport, a solo activity like swimming or martial arts, or a fun group fitness class, the key is finding activities that your child enjoys. As a coach and a parent, I've seen that when kids are having fun, they're more likely to stick with it and reap all the amazing benefits that fitness and sports have to offer.
At InnerFight we offer age-appropriate classes for kids between the ages of 5-18. Reach out to me if you’d like to find out more!
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
As a youth fitness coach for over 8 years, and a mum of 4, I've seen firsthand how fitness and sports can be absolute game-changers for children with ADHD. These incredible kids often face unique challenges, but they also possess amazing strengths -- they're bursting with creativity, energy, and a hunger for new experiences. Fitness and sports provide the perfect outlet for all of that!
Why Kids with ADHD Love to Move
I've noticed a few key reasons why children with ADHD are naturally drawn to physical activity. They crave stimulation, and sports and exercise offer the sensory input and constant action that many kids with ADHD need. The movement, the changing environment, and the focus on the now can really help them regulate their attention and feel less restless.
Let's be honest, kids with ADHD have energy to spare! Physical activity is a fantastic way for them to channel that energy in a healthy way. Regular exercise helps them manage hyperactivity and impulsivity, which in turn helps them focus and control their impulses better.
Sports and fitness provide a sense of accomplishment and immediate feedback. This is a huge motivator for children with ADHD, who sometimes struggle with waiting for rewards. Scoring a goal, hitting a home run, or beating their personal best -- these are instant wins that keep them going.
Team sports and group fitness classes create awesome opportunities for social interaction. This sense of belonging and teamwork can be incredibly important for kids with ADHD who might find social situations a bit tricky.
The Brain-Boosting Benefits of Exercise
Exercise has an amazing impact on the brain, and for children with ADHD, the benefits are especially powerful. Physical activity boosts the production of dopamine and norepinephrine, which are essential for attention and concentration. Regular exercise can lead to big improvements in focus, impulse control, and overall cognitive function. It's like giving their brains a supercharge!
Exercise is a natural stress reliever. It helps regulate cortisol (the stress hormone) and promotes relaxation. For kids with ADHD who might also struggle with anxiety, physical activity is a fantastic tool for managing stress and boosting their emotional well-being.
Exercise releases endorphins, those feel-good chemicals that create feelings of happiness. Consistent physical activity can really help combat low moods and irritability that sometimes go hand-in-hand with ADHD.
The Power of Progress and Community
Seeing real progress in fitness and sports is a huge motivator for children with ADHD. Setting goals, tracking achievements, and seeing improvements in their strength, endurance, or skills does wonders for their self-esteem and confidence.
Also important for these kids is the power of community! Being part of a team or fitness group fosters a sense of belonging and support. The camaraderie, shared goals, and encouragement from teammates or classmates can make a world of difference in helping kids with ADHD stay motivated and engaged on their fitness journey.
Finding the Right Fit
Whether it's a team sport, a solo activity like swimming or martial arts, or a fun group fitness class, the key is finding activities that your child enjoys. As a coach and a parent, I've seen that when kids are having fun, they're more likely to stick with it and reap all the amazing benefits that fitness and sports have to offer.
At InnerFight we offer age-appropriate classes for kids between the ages of 5-18. Reach out to me if you’d like to find out more!
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
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