Helping Kids with Fitness and Focus Challenges: A Parent's Guide

Fitness and focus issues, along with hyperactivity, can be particularly challenging for children and teens. These challenges often impact academic performance and self-confidence. However, you can support them in overcoming these hurdles through simple lifestyle changes.

Balanced Nutrition

Many medical and scientific studies have shown the connection between balanced nutrition and proper brain function, leading to calmer behavior. Here’s a list of recommended foods:

Fresh fruits and vegetables: Contain essential vitamins, minerals, and antioxidants.

Lean proteins: Such as eggs, chicken, fish, and legumes, which are important for building muscles and brain cells.

Whole grains: Like oats, buckwheat, and brown rice, providing long-lasting energy.

Healthy fats: Such as avocado, nuts, and olive oil, which enhance brain function.

Water: Adequate hydration is crucial for maintaining concentration and alertness.

Avoid processed foods and excess sugars: For children with hyperactivity, these can exacerbate symptoms.

Physical Activity

Studies published in the "Journal of Attention Disorders" and "Pediatrics" have demonstrated the impact of physical activity on kids with ADHD. Regular exercise can enhance fitness, concentration, and for hyperactive kids, help burn off excess energy.

Here are some ways to incorporate physical activity:

Walking or running: Simple activities that can be done anywhere at any time – on the way to school, around the neighborhood, alone (depending on age), or with family.

Yoga practice: Yoga can improve concentration and generally relax the mind.

Sports games: Activities like basketball, soccer, or swimming provide enjoyable exercise, improve overall health, and help release excess energy.

Quality Sleep

Quality sleep is critical for maintaining concentration. Here are some tips for good sleep:

Consistent sleep hours: Establish a regular sleep schedule.

Reduce screen time before bed: Limit screen time at least an hour before sleeping.

Comfortable sleep environment: A dark, quiet, and cozy room.

Time Management and Daily Routine

Psychologists like Dr. Ross Greene and Dr. Steven Phelps, experts in child behavior, recommend creating a daily routine as a way to help kids diagnosed with ADHD. Here are efficient time management tips:

Create a schedule: Plan daily or weekly tasks such as studies and activities, but also sleep and meals. This can be done with the help of parents, encouraging the child to stick to the timetable.

Scheduled breaks: Take short breaks of 5-10 minutes every 45-60 minutes of study.

Prioritization: Rank tasks by importance and urgency. Start with urgent tasks and then proceed to the less urgent, yet important ones.

Comfortable Learning Environment

Educational research published in the "Educational Psychology" and "Journal of Learning Disabilities" highlights the importance of a suitable learning environment for kids with focus and attention issues. Here are tips for creating a comfortable learning setting:

Order and cleanliness: Keep a tidy and clean workspace.

Minimize distractions: Study in a quiet place with minimal distractions.

Calming music: Soft music can help some students concentrate.

Soothing movements: Allow children to use a ball or a calming toy during study sessions (there are stores specializing in games for attention disorders).

Dietary Supplements

Research in "The American Journal of Psychiatry" and "The Journal of Child Neurology" found that certain dietary supplements can help improve concentration and reduce ADHD symptoms.

Recommended supplements (consult professionals before use):

Omega 3: Essential fatty acids that improve brain function and reduce hyperactivity symptoms.

Magnesium: An important mineral for calming and enhancing nervous system function.

B Vitamins: Aid in brain and nerve functions.

***Important Note: While the natural methods mentioned can aid in improving fitness and focus, each child is unique. In some cases, children and teens might require medication/behavioral therapy to manage attention and hyperactivity issues. Also, before making significant changes to your child’s diet, exercise, or daily routine, it is recommended to consult a doctor, nutritionist, or health professional.