Adolescence is already a rollercoaster — emotions, hormones, academics, social life — everything changes fast. But for teenagers with ADHD (Attention-Deficit/Hyperactivity Disorder), this ride can feel even bumpier. Beyond hyperactivity and inattention, many teens with ADHD also struggle with emotional ups and downs, stress, and anxiety. Managing all this isn’t easy, especially when medication brings side effects like mood swings or sleep issues. So, what else can help?
A new study published in the Journal of Affective Disorders has found something promising: even a short, structured exercise program can help teens with ADHD reduce stress and rebalance their body’s natural stress response.
A Simple, Science-Backed Way to Manage Stress
Researchers from The Chinese University of Hong Kong wanted to see whether regular physical activity — the kind that gets your heart pumping — could help regulate stress in teens with ADHD. They recruited 82 adolescents aged 12 to 17, some of whom also had autism, and split them into two groups.
One group joined a three-week structured exercise program, while the other continued with their usual routines. The exercise group attended two 90-minute sessions per week — a mix of circuit training, strategy-based games, and teamwork activities designed to challenge both body and mind.
After just three weeks, the results were clear:
- The teens who exercised reported lower stress levels.
- Their cortisol levels (a stress hormone) increased slightly — not a bad sign, but an indicator of a healthier, more balanced stress response.
According to the researchers, this rise in cortisol suggests that exercise acts as a kind of “positive stress” — training the body to handle everyday challenges more effectively.
Why Cortisol Matters
Cortisol is often called the “stress hormone,” but it’s not always the enemy. It plays a key role in energy, mood, and focus. Interestingly, children and teens with ADHD often have lower cortisol levels, especially in the morning, which can make them feel tired or emotionally off balance.
By increasing cortisol in a healthy way, exercise may actually help reset this hormonal rhythm — improving focus, mood, and stress management.
As Professor Cindy Sit, the lead researcher, explained, “Exercise can feel relaxing while still producing a normal physiological stress response. This may help calibrate the body’s stress system — a key area of concern for teens with ADHD.”
The Catch: You Have to Keep Moving
While the short-term results were great, the benefits faded by the three-month follow-up when the exercise sessions had stopped. Stress levels went back up, and cortisol returned to its previous pattern.
In other words, consistency is key. Exercise isn’t a one-time fix — it’s a lifestyle habit. Ongoing activity, whether through sports, dance, yoga, or just brisk walking, seems necessary to keep those stress levels in check.
The study didn’t find major changes in depression or anxiety, which suggests that while exercise helps with stress, emotional well-being still needs a broader approach — combining therapy, behavioral support, and family involvement.
What This Means for Families and Schools
For parents, teachers, and caregivers, this study is an encouraging reminder: movement matters. Structured physical activity doesn’t just burn energy — it helps regulate emotions, improve attention, and build resilience.
Even small, doable programs — like a few sessions a week — can make a real difference. Think of it as giving the brain a reset button through physical movement.
And for schools, incorporating structured physical education or movement breaks can be a low-cost, practical way to support students with ADHD.
Realistic and Sustainable Stress Relief
So, how do you manage stress with ADHD? It’s not about doing intense workouts — it’s about finding consistent, enjoyable ways to move. That might be:
- A morning jog or a quick game of basketball
- Dancing, swimming, or cycling with friends
- Yoga or martial arts for mindfulness and focus
Pairing exercise with a balanced diet, proper sleep, and emotional support can create a complete care plan. So yes, diet and exercise can help ADHD — not as replacements for treatment, but as essential partners.
As Sit emphasized, “We see exercise as a useful adjunct, not a replacement, for standard ADHD care. It can assist with stress regulation, sleep, attention, and overall fitness.”
Is There Hope for People with ADHD?
Absolutely. This study offers a hopeful message — that with small, consistent changes, stress and emotional struggles can be managed naturally. It shows that ADHD is not a dead end, but a different way of wiring that can thrive with the right support.
So, whether you’re a teen navigating ADHD or a parent supporting one, remember: a few hours of movement each week can truly make a difference. It’s not about perfection — it’s about progress.
Because sometimes, managing ADHD starts not in the brain — but in the body.
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