Unlocking ADHD writer Constance Thum explores in- and outdoor activities to help manage ADHD symptoms.
Outdoor Activities
ADHDers struggling with inattention, hyperactivity and impulsivity can engage in activities to help with their symptoms. While there is no one size fits all “remedy” for ADHD, some outdoor and indoor activities may help to alleviate the symptoms and promote greater physical, emotional, and mental wellbeing (more information).
Time spent in Nature may provide an outlet to channel hyperactivity and reduce stress for those who are easily overwhelmed. There are also other all-rounded health benefits of outdoor exercise and activities such as improved immunity, eyesight, Vitamin D production, weight, heart, and better mental health management.
Some outdoor activities that ADHD individuals to consider include:
- Sports
- Hikes and walks
- Camping
- Picnics
These activities may be undertaken with friends or family as a bonding opportunity that may also help improve the ADHDer’s social skills. Parents could consider having regular family outings that allow them to better understand their ADHD child’s development.
Some ADHD individuals may prefer indoor activities for a variety of reasons including comfort, introvertedness and convenience. There are a plethora of fulfilling indoor activities to help better manage your symptoms. These include:
- Meditation and practicing mindfulness
- Yoga
- Art as therapy
- Films and television
Meditation, mindfulness, and yoga sessions are an excellent time to decelerate and focus on oneself. These may help calm the active mind of ADHD individuals and can also help with inattention by learning focus strategies.
ADHD children may also engage in art as a therapeutic form of self-expression, cognitive development, creativity, and training patience. Films and television are also a possible parent-child bonding activity that may impart social skills to ADHD children and teens by observing and discussing communication tips and social cues.
Other Management Tips
A healthy, balanced diet with protein, vitamins, minerals, and fatty acids for brain and physical health (more information), especially for ADHD youths and adults. Sources of protein may include lean meats (e.g., chicken, fish) and vegetarian options like soy, while Vitamins B, D, A, etc may be consumed naturally through foods or in the form of multivitamin tablets.
Minerals like zinc, calcium, and magnesium that are important for immunity and brain, bone, or muscle health may be found in foods like bananas, dairy, and dark leafy vegetables. Omega 3 and 6 fatty acids from fatty fish and nuts or seeds should also be introduced into the diets of growing children and teens.
On a side note, indoor or outdoor cooking with friends and family can be fun activities to engage in for ADHD individuals!
