1. Start Each and Every Day With Exercise
2. Schedule “Green Time”
3. Schedule Summer Reading
4. Eat Nutritious Food
5. Avoid travel bordom
6. Keep Sleep Schedules
7. Be a gracious Guest or Host

Ahh, summertime! By this time in the year, we’re all looking forward to the relaxed schedule and easy living summer brings. However, when you and your child have ADHD, transitioning from Spring to Summer is not always trouble-free. Sure, there’s no homework to contend with and no bus to catch but the fast-paced, school-year schedule allows your child the structure and daily routine his ADD brain needs.The core symptoms of ADD, inpulsivity, distractability and restlessness, do not lend themselves well to schedule-free, laid back, summer living. By following my Seven, Sanity-Saving, ADD Summer Vacation Strategies you will still enjoy some down time, with your child. and provide him with the structure and consistancy his awesome, ADD brain needs.

Today, let’s talk about #1: Start Each Day with Exercise

Exercise raises the levels of dopemine and norephrine in the brain. These two nuerotransmitters are key for bringing the ADHD brain into balance. In his recent book, Spark, Dr. John Ratey explains how exercise helps the brain to function at it’s best. He goes into expert detail telling how the brain works and how “exercise changes how we think and feel”.

Dr Ratey suggests that we all move our bodies for at least thirthy minutes each day: very simple advice! He tells us, “In general, I tell my patients to make every effort to institute a regimen of daily exercise - or at least during the five workdays…” The studies indicate that for optimum results, we should strive to have our heart rates measure 65 -75% of max for 30 minutes each day. Well what does that mean?

You can (a) get yourself a heart rate monitor or (b) do the math and take your pulse. To figure 65- 75% max HR: 220-(your age) X .65 = 65% and 220-(your age) X .75 = 75%. So, if your 40 years old and you want to know what your heart rate should be:

220-40= 180 (this is 100% max HR)

180 (max HR) X .65 = 117 (this is 65% max HR)

180 (max HR) X .75 = 135 (this is 75% max HR)

So, if your 40 years old, keep your HR between 117 and 135 for at least thirty minutes every day. If you don’t like the math, get yourself a heart monitor. You can set your HR goal in the watch and it will keep track of everything for you.

Or like the NIKE ad, you can “just do it!” Get your kids out of bed and hit the road! Walk, hike or bike; it doesn’t matter what you do. Do what you enjoy and do it every day!

Get into a routine:

• Plan the night before
• Put your gym clothes at the foot of your bed, your sneakers on the floor beside the bed and have your child do the same.
• The rule is: Get out of bed and get dressed, down to the shoes.
• Breakfast # 1 should be waiting in the kitchen - either a protien bar, fruit or shake.
• Take it with you and hit the road!

I’d love to hear from you! What fitness strategies work for you and your family?