Morning vs Evening Workouts for ADHD Kids?

When it comes to children with Attention-Deficit Hyperactivity Disorder (ADHD), routines are key to daily success. One often overlooked factor is the timing of workouts. Parents may wonder if morning or evening exercise is more beneficial for their ADHD kids. Let’s explore how timing impacts workouts and what might work best.

Benefits of Morning Workouts

Energizing Start to the Day

Exercising early can energize kids and improve their mood and focus throughout the day. Having physical activity before school can increase attention levels during class time, which may lead to better academic performance.

Establishing a Healthy Routine

Including workouts in a morning routine can provide structure for ADHD kids. Having a specific time for exercise can help ensure the exercise is not skipped or missed.

Less Distraction

Early mornings are often quieter, leading to fewer distractions for kids with ADHD. They can focus better on their workouts, starting their day with a calm mind.

Considerations for Morning Workouts

While there are lots of benefits, morning workouts also come with considerations.

• Timing and Sleep

Not all kids are natural early risers. For children who struggle to wake up, early exercise can be a challenge. Lack of sleep can heighten ADHD symptoms, so finding the right wake-up time is vital. Sleep is important for the body as it plays a part in many important processes such as body repair, memory integration, brain information processing, and emotional regulation. A child between the ages of 6 to 12 years old should be getting 9 to 11 hours of sleep a night.

Benefits of Evening Workouts

Winding Down after a Long Day

Working out in the evening can be a great way for kids to burn off some energy from the day, especially after a long period of sitting in school or engaging in less physically demanding activities.

Family Time and Bonding

Evening workouts can also be a chance for family bonding. Activities like a family bike ride or an outing to the park can provide time to strengthen the family dynamic.

Considerations for Evening Workouts

While evening exercise has its advantages, there are also potential drawbacks.

• Impact on Sleep & Forgetting the Workout

Exercise boosts energy levels, which can make it difficult for kids to fall asleep if workouts are timed too close to bedtime. Engaging in intense workouts within two hours of sleep can disrupt sleep. Also homework or extracurriculars, may cause evening workouts to be skipped or missed. Or kids may find themselves too tired or distracted from the day to be active.

Final Thoughts

Morning Workouts are Better

There’s no one-size-fits-all solution when it comes to morning versus evening workouts for children with ADHD. However, morning workouts offer several advantages that can be particularly beneficial for children. The key is to find a routine that aligns with your child's needs.

Encouraging your kids to engage in morning exercise can help improve their performance, focus, and mood for the day ahead. Making sure you have a consistent routine while being flexible can help make exercise an enjoyable part of the day. It doesn't have to be anything huge, whether it's just a morning jog or a trip to the park! Prioritizing physical activity in the morning is a great way to support your child with ADHD to focus better for the day ahead.