Summer fun and sun can often lead to inconsistent routines, but there’s a powerful tool available to support focus, regulation, and connection during this time—movement! For individuals with ADHD, including both kids and adults, physical activity isn’t just good for health. It’s a game-changer for the brain, emotions, and executive functioning. Here's why:

The Science: How Movement Fuels the ADHD Brain

Regular physical activity stimulates the release of several key neurochemicals that are often dysregulated in individuals with ADHD. One of the most important is Brain-Derived Neurotrophic Factor (BDNF), often described as "fertilizer" for the brain. BDNF supports neurogenesis (the creation of new neurons), enhances learning, and promotes synaptic plasticity—the brain’s ability to adapt and rewire.

Exercise also boosts dopamine, norepinephrine, and serotonin—neurotransmitters that regulate attention, mood, and arousal. In fact, research shows that a single session of aerobic activity can improve attention and executive control in individuals with ADHD in the short term, and regular activity can enhance long-term brain health (Pontifex et al., 2013; Ratey, 2008).

The Social Magic of Moving Together

Exercise and sports aren't just about running laps or shooting hoops—they’re social glue. Shared physical movement fosters cooperation, empathy, and belonging, all of which are essential for emotional development and mental health. Kids with ADHD often experience social challenges; structured team activities or playful group movement (like dance or games) can create low-pressure opportunities for building connection and confidence.

For parents, co-participation in physical activity builds stronger bonds and models healthy coping strategies. Shared movement becomes shared joy, with long-term benefits for both emotional regulation and family dynamics.

Executive Functioning Gains Through Movement

Executive functions include skills like planning, working memory, inhibitory control, and mental flexibility—areas often impaired in ADHD. Physical activity has been shown to significantly improve these domains. For example:

• A meta-analysis found that aerobic exercise leads to moderate to large improvements in executive function, particularly in children with ADHD (Gapin & Etnier, 2010).

• Activities that combine cognitive and physical demands (like martial arts, climbing, or team sports) are especially effective at strengthening self-regulation and focus.

• Even brief "movement breaks" can reset attention and reduce impulsivity in both kids and adults.

These gains are cumulative—the more regular the activity, the more resilient and organized the brain becomes.

Summer Action List: Move, Bond, Grow!

Here are some practical, research-backed tips for making physical activity part of your summer ADHD toolkit:

• ✅ Start small: A 5-minute walk or short dance session counts!

• 😄 Make it fun: Choose activities your child enjoys—trampoline, swimming, nature hikes, or bike rides.

• 👟 Keep it easy: Reduce friction—keep shoes by the door, pick a nearby park, or use a visual checklist.

• ⏰ Set a routine: Schedule movement into daily rhythms—after breakfast, before screen time, etc.

• 🤸 Try novelty: Rotate activities to keep the dopamine flowing—frisbee one day, yoga the next.

• 👨‍👩‍👧 Do it together: Model the habit—play catch, do a family dance challenge, or walk the dog together.

• 🌳 Take it outside: Nature + movement is a double win for attention and stress reduction.

• 🏷️ Gamify: Use timers, point systems, or scavenger hunts to add excitement and motivation.

• 🎯 Set a goal: “Let’s bike to the ice cream shop by the end of July!”—goals add purpose.

• 🙌 Celebrate consistency: Focus on effort and consistency over performance. Praise works wonders.

With a little creativity and consistency, summer can become a season of brain-boosting, relationship-building movement for your whole family. Remember: every step, jump, and playful race helps activate those amazing frontal lobes—and supports the vibrant, regulated minds our kids (and we!) deserve.

Let’s get moving!