The Power of Exercise

The Power of Exercise
 Spotlight on a Landmark Publication

New research provides great support for the use of exercise as a treatment option for ADHD, anxiety, depression, and as a means to improve learning.  One ground-breaking book in this area is Spark: The Revolutionary New Science of Exercise and the Brain, written in 2008 by Dr. John J. Ratey, clinical associate professor of psychiatry at Harvard Medical School.  In Spark, Dr. Ratey clearly summarizes the growing research to support the power of exercise to positively impact the lives of children and adults.

Dr. Ratey describes growing concerns regarding the high level of obesity in children, the alarming amount of time that children spend in front of a screen (TV or computer) per day, and the unfortunate trend in which only 6% of high schools offer physical education daily.  To further his assertion, Dr. Ratey provides statistics including the fact that 30% of U.S. school children qualify as being obese, with another 30% being at great risk for obesity and citing that children average 5.5 hours per day sitting engaged with electronics.

Researchers consistently find that exercise is able to positively affect our thoughts and emotions by increasing levels of serotonin, norepinephrine, and dopamine.  Exercise encourages nerve cells to bind to one another from stem cells in the hippocampus.  This has been found to improve learning by increasing attention, alertness, and motivation.  Indeed, Dr. Ratey cites clear research that demonstrates the power of exercise to improve learning and memory while decreasing anxiety and depression.  He provides research related to how exercise can be as effective as therapeutic treatment in some cases.

Spark summarizes work from 2004, in which a panel of thirteen noted researchers in fields ranging from kinesiology to pediatrics, conducted a review of more than 850 studies regarding the effects of physical activity for school-aged children. The studies examined issues including obesity, cardiovascular fitness, blood pressure, depression, anxiety, self-concept, bone density and academic performance.  Based on their findings this group recommended that school children should participate in one hour (or more) of moderate to vigorous physical activity a day.  In addition, rock climbing is specifically recognized as a sport that provides opportunities to engage in technical movements found to alter chemicals and specific areas of the brain related to attention. Dr. Ratey states that:

 According to the broad science, exercise tempers ADHD by increasing the neurotransmitters dopamine and norepinephrine-both of which play leading roles in regulating the attention system.  With regular physical activity, we can raise the baseline levels of dopamine and norepinephrine by spurring the growth of new receptors in certain brain areas.[1]

 Any of the martial arts, ballet, ice skating, gymnastics, rock climbing, mountain biking, whitewater paddling, and-sorry to tell you, Mom-skateboarding are especially good for adults and children with ADHD.[2]

[1] Ratey, J.J. (2008). The exercise solution: A renowned ADD expert explains how physical activity changes our brain for the better. (book excerpt). Additude, 8(4), 37.

[2] Ratey, J.J. (2008). The exercise solution: A renowned ADD expert explains how physical activity changes our brain for the better. (book excerpt). Additude, 8(4), 39.