When we talk about inclusive classrooms, we have to talk about physical activity for students with ADHD. Research consistently shows that movement isn’t just helpful—it’s necessary. For students with ADHD, physical activity improves focus, supports emotional regulation, reduces hyperactivity, and builds engagement. And the good news? These strategies can be adapted for elementary, middle, and high school classrooms—without adding stress to your already-full plate.
-by Dr. Tim Grivois, Executive Director
All of the strategies below are evidence-based, but they only work when they’re classroom-possible. If something feels too complex, feel free to adjust it. And if something feels a little weird at first—it might just be exactly what your students need.
1. Physical Activity for Students with ADHD Improves Focus and Attention
Physical activity increases dopamine and norepinephrine in the brain—chemicals often under-regulated in individuals with ADHD. The result? Better focus and sustained attention.
What You Can Do:
– Elementary: Use jumping jacks or walking number lines between lessons.
– Middle School: Schedule short movement breaks during transitions or group work.
– High School: Try walking discussions, standing desks, or pacing with flashcards.
[Research: Pontifex et al. (2013)]
2. Movement Supports Emotional Regulation
Moderate-to-vigorous activity can help students manage frustration and stay calm—a game changer for learning and behavior.
What You Can Do:
– Elementary: Try animal walks or yoga stretches to reset energy.
– Middle School: Offer outdoor walks or gym breaks before hard tasks.
– High School: Suggest mindful movement or jogging during study periods.
[Research: Cerrillo-Urbina et al. (2015)]
3. Structured Physical Activity Reduces Hyperactivity
Organized movement—like sports or structured play—helps students stay on task and manage impulses.
What You Can Do:
– Elementary: Use Simon Says or obstacle course-style recess activities.
– Middle School: Align lessons with PE challenges (e.g., pedometer goals).
– High School: Recommend team sports, dance, or fitness clubs.
[Research: Gapin et al. (2011)]
4. Brain Breaks Improve Cognitive Performance
Just 5–10 minutes of physical activity improves classroom behavior and attention. These mini-breaks are easy to implement and highly effective.
What You Can Do:
– Elementary: Play movement videos (e.g., GoNoodle) or quick games.
– Middle School: Use relay races or short aerobic challenges.
– High School: Encourage students to take independent stretch breaks.
[Research: https://doi.org/10.1016/j.ypmed.2011.01.026]
5. Flexible Seating Encourages Subtle Movement
Seating options that allow safe movement support attention and reduce restlessness in students with ADHD.
What You Can Do:
– Elementary: Rotate seating like wobble stools or balance cushions.
– Middle School: Add standing desks and fidget-friendly seating.
– High School: Set up high-top desks or casual seating pods.
[Research: Fedewa & Erwin (2011)]
6. Movement-Based Learning Supports Physical Activity for Students with ADHD and Boosts Engagement
Movement and learning aren’t separate—they go hand in hand. Kinesthetic strategies deepen comprehension and memory.
What You Can Do:
– Elementary: Use movement songs or scavenger hunts for content.
– Middle School: Try building models or acting out history lessons.
– High School: Use labs, active debates, or performance-based projects.
[Research: Pesce et al. (2013)]
7. Recess and PE Are Non-Negotiable Supports for Physical Activity for Students with ADHD
Free play and physical education offer essential outlets for students with ADHD to reset and recharge.
What You Can Do:
– Elementary: Advocate for daily recess with both free and structured options.
– Middle School: Preserve informal breaks like outdoor time or walks.
– High School: Promote walking meetings or gym-based free periods.
[Research: Pellegrini & Bohn (2005)]
8. After-School Movement Creates Long-Term Gains
Extracurricular physical activity improves attention, focus, and self-regulation outside school hours.
What You Can Do:
– Elementary: Share info about community dance, swim, or karate programs.
– Middle School: Promote after-school clubs or intramural teams.
– High School: Suggest fitness classes, rec leagues, or outdoor clubs.
[Research: Lakes & Hoyt (2004)]
Final Thoughts: Let Movement Lead
If we want to create classrooms where students with ADHD thrive, movement can’t be an afterthought. Physical activity for students with ADHD isn’t extra—it’s essential. With the research on our side and plenty of classroom-possible ideas, we have everything we need to make our learning spaces more inclusive, more engaging, and more effective.
Curious about the science behind these tips? Download the ADHD & Physical Activity Resource Sheet below.