Exercise Brain PDF

Exercise, Focus &
Impulse Control
IMPROVE BRAIN HEALTH
THE EFFECTS OF
EXERCISE ON THE BRAIN
WHY EXERCISE?
WHY DO YOU EXERCISE?

If you ask most people, they will say they exercise to
loose weight, stay physically fit or avoid health issues.
EXERCISE AFFECTS
BRAIN HEALTH TOO!
Studies have shown that
exercise also has a positive
effect on your mind! Exercise
can help you be more focused,
improve your memory, and
even improve impulse control.
WWW.PLAYATTENTION.COM
THE EFFECTS OF
EXERCISE ON THE BRAIN
EXERCISE IMPROVES
Mental Health
Cognitive
Functioning
Memory
EXERCISE REDUCES
Stress
Social Anxiety
Depression
The Washington Post cited a study
completed in 2009 in which “researchers
found that as little as 20 minutes of
moderate aerobic exercise at 60% of
maximum heart rate improves academic
performance in children – immediately.”
Pre-adolescent kids walked

on a treadmill for 20
minutes and afterward
were administered
cognitive tests. (The pace
was easy enough that no
child dropped out).
The conclusion was that “single,

acute bouts of moderately intense
aerobic exercise may improve the
cognitive control of attention” for at
least 60 minutes afterward.
We know that
exercise can help all
students. However,
what about students
with ADHD. Could
the impact be even
more significant?
EXERCISE & ADHD
In a 2020 study, children ages 11 to 16 with
ADHD who cycled for 20 minutes at moderate
intensity showed improvements in staying on
task for at least 60 minutes after they exercised.
After exercise, “they were better able to

regulate their behaviors … and were
better able to institute corrective
actions.” Matthew Pontifex, associate professor in the Department
of Kinesiology at Michigan State University
EXERCISE & ADHD
Not only can exercise help your child with ADHD
perform better on academic tasks, but it can also
help your child with impulsive behaviors.
Inhibitory control is a part of executive

function and can be very difficult for
children with ADHD. That ability to stop,
think, and then act is often a challenge.
schedule exercise
NOW THAT YOU UNDERSTAND HOW EXERCISE
IMPROVES BRAIN HEATH AND CAN EVEN IMPROVE
IMPULSE CONTROL, LET'S DEVELOP A PLAN
SCHEDULE EXERCISE
By scheduling exercise into your

daily routine, your child may be
better able to focus more on the
lesson and control that impulse to
search for a favorite YouTube
video, start playing an online
game, or simply walk away.
Less impulsivity means less redirection

from you and the teacher, so you may
want to rethink your daily schedule to fit
in exercise breaks throughout. Is there
time to do a quick walk first thing in the
morning?
SCHEDULE EXERCISE
Perhaps a quick yoga break between classes? Or
can you just run outside and throw a ball or
Frisbee together for a few minutes?
Get creative and have your child provide some

ideas that they would like to do in order to
increase physical activity throughout the
school day. The entire family will benefit!
SCHEDULE EXERCISE
THE PLAN
WORKSHEETS INCLUDED
Use our worksheets to start planning your
daily exercise routine. Remember, exercise is
important for all ages. You can make a plan
as an individual, as a family, or a
combination.
Keep in mind, as
you structure your
plan you are
strengthening
executive function.
BRAINSTORM
Make a list of your favorite exercises or
exercises you would like to try! This will be
your go to list when scheduling your daily
exercises. Keep this list handy so you never
forget all the things you can do to keep moving!
THERE ARE COUNTLESS WAYS
TO ENJOY PHYSICAL ACTIVITY
TOGETHER AS A FAMILY. HERE
ARE SOME IDEAS TO GET YOU
STARTED.
EXERCISE IDEAS
WALK THE DOG

GO FOR A BIKE RIDE
DO AN ONLINE YOGA CLASS
HAVE A TREADMILL? USE IT!
THROW A BALL OR FRISBEE
TOGETHER
PLAY A GAME OF FREEZE TAG
CREATE AN OBSTACLE COURSE
JUMP ROPE
MY EXERCISES LIST
THE WILDCARD
Have other friends or family members make a
"wildcard" list of exercises that can be
incorporated into your exercise routine. These
can be exercises you didn't think of. They can
be fun and help mix up your routine!
MY WILDCARD LIST
PLAN YOUR TIME
Your Movement Goal:
The CDC recommends that children and adolescents ages 6

through 17 years do 60 minutes (1 hour) or more of
moderate-to-vigorous physical activity daily.
Adults:
The CDC recommends 150 minutes each week.
PLAN YOUR TIME
"We know 150 minutes each week

sounds like a lot of time, but it’s not. That
could be 30 minutes a day, 5 days a week.
The good news is that you can spread
your activity out during the week, so you
don’t have to do it all at once. You can
even break it up into smaller chunks of
time during the day. Learn more about
finding a balance that works for you."
(RESOURCE: LET'S MOVE)
PLAY ATTENTION
IMPROVES FOCUS &
IMPULSE CONTROL
PLAY ATTENTION IS EXERCISE
FOR YOUR MIND
We will customize a neurocognitive training plan
for you to improve focus, impulse control, and more!
NASA INSPIRED TECHNOLOGY

We integrate NASA inspired
technology with cognitive skill
training and behavior shaping to
provide you the most
comprehensive program
available.
CLICK HERE TO
SCHEDULE YOUR
1:1 CONSULTATION
828-676-2240
UNIQUE LOGIC AND TECHNOLOGY, INC.© 2024

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Exercise, Focus &

WHY DO YOU EXERCISE?

Pre-adolescent kids walked

The conclusion was that “single,

After exercise, “they were better able to

Inhibitory control is a part of executive

By scheduling exercise into your

Less impulsivity means less redirection

Get creative and have your child provide some

WALK THE DOG

The CDC recommends that children and adolescents ages 6

The CDC recommends 150 minutes each week.

"We know 150 minutes each week

(RESOURCE: LET'S MOVE)

NASA INSPIRED TECHNOLOGY

UNIQUE LOGIC AND TECHNOLOGY, INC.© 2024

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