Does your preschool or grade school child have poor sleep? Does your preschool or grade school child refuse to eat healthy food? The reason may be a sedentary lifestyle and insufficient exercise.
I have always believed that exercise is an important part of a program of prevention of ADHD, addiction and antisocial behavior in at risk kids. This belief has only been strengthened over the past 3 months.
Late winter, it was rather cold in the Northeast. We did not go out a lot and I am sorry to say my at risk son did not get enough exercise. He attends preschool where he plays indoors for at least 30 minutes a day but this was not enough. If you read my website you know that I am a mother who believes in authoritative parenting with lots of love accompanied by rules for conduct that are enforced. I have to tell you that this parenting style was NOT ENOUGH to prevent the problems that developed at the end of winter.
My son developed an extreme sweet tooth and an aversion for good healthy food. I thought I might have to ban him from the dinner table because he fell apart the moment he saw his healthy dinner stating, "I don't like that!" No amount of bribery or discipline was effective in eliminating this behavior. The same time this behavior developed, he also became more hyperactive-impulsive in general. He had poor sleep as well.
In response to the problems managing his behavior, I began a program of exercise with him. This program is at least one hour a day, either biking or walking. We also spend all Saturday afternoon doing an outdoor activity together. Within a weekof beginning this program, the change was dramatic. The improvements have been maintained over the last 3 months.
These are the beneficial effects of exercise I have observed for my son:
1) Dramatic reduction in hyperactivity
2) Dramatic reduction in impulsivity
3) Better mood, less anger
4) Less defiance, better cooperation
5) Better self direction- he plays nicely on his own with blocks and even colors on his own
6) Reduced aggression
7) Better sleep patterns
8) Much improved appetite- He now willingly eats vegetables and even TOFU!
9) LESS craving for junk food
These are the beneficial effects I have seen for myself:
1) Better mood and good feeling about mothering
2) Better sleep
3) A feeling of physical fitness
4) Weight loss (6 pounds so far)
The only down side is that I truly don't have enough time to clean house. I have decided that we can put up with things being a little messier because of the other benefits we are receiving.
In conclusion, your preschool child and your grade school child need a lot of exercise, but so do you! As a nation we are becoming obese, unhappy and substance dependent. The three are directly connected through insufficient exercise. Exercise is one part of a program to correct the chemical and spiritual imbalance that results in impulsivity and risk for addiction. Both you and your child will have better well-being if you exercise together. You will also have more love in your lives as you enjoy this healthy activity together!
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Sunday, May 13, 2007
Saturday, April 21, 2007
Exercise and behavior including ADHD
Exercise as a treatment for ADHD
ADHD stands for Attention Deficit Hyperactivity Disorder the name seems to suggest that an increased activity level is part of the disorder. Tell me why then, there are so few scientific studies on the benefits of exercise in ADHD? This can only represent gross negligence on the part of the medical-scientific establishment. This had to be said, now what do we know?
Two studies indicate that children with ADD/ADHD may be resistant to exercise. Their stress hormones do not increase during exercise as much as normal children. It is also likely that in order to be beneficial, the exercise has to be intense.
Intense exercise means getting out of breath and/or breaking a sweat. The heart rate increases more during this kind of exercise. Parents should know that some medications may increase risk for heart rhythm problems, so check with your doctor.
Some specific recommendations
Based on my best guess and government recommendations for all children, I recommend the following. All children require one hour of exercise each day. Children with ADHD may require more. The exercise has to be vigorous, like running around the field playing soccer or court playing basketball. Walking, biking and swimming are also good provided the child maintains a fast pace. Karate and other martial arts may be good for strength and focus but generally the workout isn’t vigorous enough.
Just like children with ADHD do not like to sit and focus and are often shifting from one new pleasure to the other, they may refuse to focus on exercise for a long period of time. I once took a group of kids to the beach. There was an 11 y/o boy with ADHD with us. Although he was hyperactive, and fidgeted a lot, he had the least ability/desire to sustain physical effort. But you know that when we got home he ran around the house like a mad man.
Getting kids to exercise requires time and effort. Your child’s one hour a day requirement can be met in smaller chunks like 20 minutes three times a day. I strongly recommend you at least take walks with your child. In exercising with your child you show him that you think exercise is important.
If you start an exercise program and see improvements in your child’s behavior, please write me and share your story. For more on exercise see http://www.parentingtheatriskchild.com/exercise.html.
ADHD stands for Attention Deficit Hyperactivity Disorder the name seems to suggest that an increased activity level is part of the disorder. Tell me why then, there are so few scientific studies on the benefits of exercise in ADHD? This can only represent gross negligence on the part of the medical-scientific establishment. This had to be said, now what do we know?
Two studies indicate that children with ADD/ADHD may be resistant to exercise. Their stress hormones do not increase during exercise as much as normal children. It is also likely that in order to be beneficial, the exercise has to be intense.
Intense exercise means getting out of breath and/or breaking a sweat. The heart rate increases more during this kind of exercise. Parents should know that some medications may increase risk for heart rhythm problems, so check with your doctor.
Some specific recommendations
Based on my best guess and government recommendations for all children, I recommend the following. All children require one hour of exercise each day. Children with ADHD may require more. The exercise has to be vigorous, like running around the field playing soccer or court playing basketball. Walking, biking and swimming are also good provided the child maintains a fast pace. Karate and other martial arts may be good for strength and focus but generally the workout isn’t vigorous enough.
Just like children with ADHD do not like to sit and focus and are often shifting from one new pleasure to the other, they may refuse to focus on exercise for a long period of time. I once took a group of kids to the beach. There was an 11 y/o boy with ADHD with us. Although he was hyperactive, and fidgeted a lot, he had the least ability/desire to sustain physical effort. But you know that when we got home he ran around the house like a mad man.
Getting kids to exercise requires time and effort. Your child’s one hour a day requirement can be met in smaller chunks like 20 minutes three times a day. I strongly recommend you at least take walks with your child. In exercising with your child you show him that you think exercise is important.
If you start an exercise program and see improvements in your child’s behavior, please write me and share your story. For more on exercise see http://www.parentingtheatriskchild.com/exercise.html.
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