ADHD support is not as readily available as it should be. Long waiting lists, conflicting information, and complex pathways often leave us stressed and confused. It can feel as though the more challenges our ADHD presents, the harder it becomes to access support. For children, this can be especially difficult due to the impact it may have on their education.

This article, written by Senior Lecturer Stone Hsieh from the BREAD Lab (Brain Resilience Exercise and Development Lab) at Kingston University, explores how physical exercise can benefit children and young people with ADHD. The BREAD Lab is currently conducting research on how exercise can improve attention in this group, so it’s a privilege to publish this piece.

The article discusses the benefits of exercise for young people with ADHD, the barriers they may face, and offers practical tips for overcoming them. You can find out more about the BREAD Lab here

Attention Deficit Hyperactivity Disorder (ADHD) is one of the most prevalent neurodevelopmental conditions, marked by symptoms of inattention, hyperactivity, and impulsivity. It frequently co-occurs with behavioural challenges—such as conduct disorder and oppositional defiant disorder—as well as mental health issues like anxiety, depression, eating disorders, and addiction.

In the UK, standard treatment pathways for ADHD involve medication, cognitive-behavioural therapy, and family-based psychosocial interventions delivered through secondary health services like the NHS.

However, due to high demand and limited resources, access to these treatments remains inconsistent across the country. For this reason, lifestyle-based, non-clinical strategies are increasingly recognised as valuable complementary supports, especially for children and young people. Among them, regular physical activity has emerged as one of the most promising options.

Physical activity benefits children and young people with ADHD in multiple ways. It supports not only
physical health, but also improves mental wellbeing, sleep, appetite, and even social connectedness.

What’s more, a growing body of research shows that physical activity can directly enhance attention
and reduce core ADHD symptoms [1].

One explanation for this lies in how physical activity affects the brain. Studies in both animals and humans suggest that physical activity boosts levels of key neurochemicals—such as dopamine, norepinephrine, and serotonin—which play vital roles in attention, mood, and self-regulation [2-4].

Brain imaging studies have shown that consistent physical activity can lead to long-term changes in brain regions responsible for focus, emotional control, and executive function [5,6].

For children and young people with ADHD, this translates into better cognitive performance [7], improved sleep quality [8], and reduced symptom severity [1].

But what kind of physical activity works best? It’s not about doing a specific exercise like an athlete. What matters most is the right combination of intensity, duration, and variety.

Evidence suggests that moderate-intensity aerobic activity—like running, cycling, or swimming—is particularly effective [3].

A “moderate” intensity means moving enough to feel your heart beating faster, but still being able to talk; a heart rate of around 120–160 bpm is a good range. These physical activities should ideally last at least 20 minutes or more per session, enough to trigger the brain-boosting benefits [9].

Activities that combine physical and mental engagement, such as football, tennis, or martial arts, can
be especially valuable for young people with ADHD [7]. These “multi-component” exercises help
improve both physical fitness and cognitive flexibility.

Many children with ADHD also face motor skilldifficulties [10], such as poor coordination or balance, which can make certain forms of exercise feel frustrating. Selecting activities that are enjoyable, achievable, and adapted to individual skill levels is therefore crucial.

Despite the many benefits, children and young people with ADHD often encounter barriers to
regular physical activity. In fact, studies indicate that children and young people with ADHD often
struggle to meet the recommended daily 60-min physical activity guidelines [11].

Motor skill challenges can lead to feelings of incompetence and avoidance [10]. Motivation may also be a hurdle, as individuals with ADHD are typically more driven by immediate rewards and may struggle
with delayed gratification [12].

Structured, long-term physical activity programmes can therefore feel overwhelming or unrewarding unless they offer short-term goals and visible progress. Additionally, social settings like team sports can present difficulties, especially for those who experience peer conflict or anxiety in group environments.

To overcome these challenges, several strategies can be employed. First, setting clear, achievable
daily, weekly, and monthly goals—paired with timely rewards (such as stickers or screen time)—can
enhance motivation and build a sense of accomplishment.

Second, personalising the activity plan according to each child’s preferences, fitness level, and emotional needs helps increase autonomy and engagement.

For instance, a child who is hesitant to sports might respond well to a daily 30- minute walk with a parent after dinner—simpler, lower-pressure, but effective. When children experience small wins and receive positive feedback, their confidence gradually builds. For some, solo or small-group sessions may be more appropriate than large team settings.

It would also behelpful to turn physical activity into a game—such as using fitness apps that reward points for daily movement or setting up a home “movement challenge” with siblings—can make physical activity feel more engaging and fun. Schools can also play a key role by incorporating short “movement
breaks” between lessons or offering non-competitive after-school clubs that prioritise participation
over performance.

Finally, involving caregivers and peers in the process can provide meaningful social reinforcement. When families participate or cheer children on, they help create a more inclusive and motivating environment. With thoughtful planning and sustained encouragement, physical activity can become not only accessible but genuinely empowering for children and young people with ADHD.

Physical activity isn’t a cure—but it can be a powerful tool. For children and young people with
ADHD, it offers a way to build focus, regulate mood, and grow stronger inside and out. One joyful
movement at a time, it’s a chance to not just cope—but to thrive.

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