FitnessForHealth_Winning Strategies for Children with ADHD

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WINNING STRATEGIES FOR CHILDREN WITH ADHD Why Exercise, Physical Therapy, and Occupational Therapy are Important

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WINNING STRATEGIES FOR CHILDREN WITH ADHD (continued)

There are many strategies that parents can use to treat their child’s ADHD. At Fitness for Health, our physical therapists, occupational therapists, and integrated movement specialists are effective at helping a child control her impulsiveness, hyperactivity, and inattentiveness. In-clinic treatments, combined with at-home strategies, are helpful at improving an ADHD child’s overall behavior. ADHD and Our Integrated Care Team Many doctors will recommend physical therapy and/or occupational therapy as a formof treatment for young children diagnosedwith ADHD. Our integrated care teamwill use several techniques to encourage the child to control his or her behavior. Our team can suggest strategies to use in different situations. For instance, through therapeutic exercise, physical therapy, andoccupational therapy, a childwith ADHD can discover a healthy way to cope when the urge strikes to act out in a disruptive way. Our services are also useful for children who are struggling socially. ADHD childrenmay have difficulty interactingwith their peers and have the inability tomake lasting friendships. Our integrated care teammay meet one on one with the child or set up a peer group with a small number of kids diagnosed with ADHD. Peer groups allow children to interact under the supervision of a therapist who can provide feedback on conflict resolution and practicing good social skills. What Else Can I Do? Parent involvement is essential for the combined treatment methods to work. Our team can educate parents on how creating a structured environment will help keep the child on track.

• Daily Routines Set up predictable rituals at home to help your child knowwhat to expect. Hang up a schedule for your child to view, creating a visual for what time he or she iswaking up eachmorning, doing homework, exercising, playing, bathing, eating meals, and going to bed. In the beginning of the treatment plan, it may be best to keep afterschool activities to a minimum to avoid overwhelming the child. Our integrated care team can help you set this up this daily routine schedule after your child’s treatment plan has been created. • Better Sleeping Habits Getting enough sleep each night will help your child stay focused during the day. Bedtimes need to be consistent with a wind-down period beforehand. Consistent daily exercise as prescribed by our movement specialists can helpwith this, as exercisewill allow your child to release his or her energy and welcome sleep at the end of the day. A relaxing bath and/or story before bed may also be good rituals to start, as they can help your child wind down. Avoid screen time before bed since this may make it difficult for the child to become sleepy. • Positive Reinforcement There are several techniques that our team, along with the child’s parents, an employ to alter the child’s negative behavior at home and at school. Onemethod is positive reinforcement. The basis of this technique is to catch the child doing something good and reward the behavior. The reward can be as simple as allowing for extra play time as a result of completing a homework assignment. This type of reward is a win/win, as it allows the child to recognize acceptable behavior and rewards a job well done with physical activity – two things that help tremendously with the treatment of ADHD. Get Your Child Started on a Treatment Plan Today Our integrated care teamcanworkwith you to supply your childwith all the tools that he or she needs to manage ADHD symptoms and thrive. We will help teach your child self-control and confidence, so he or she can learn to succeed independently. Call Fitness for Health today at (301) 231-7138 to learn more.

Some actions you can take at home to promote healthy and positive behavior with your child include:

Your Path to Success Is Here: Call (301) 231-7138 to schedule your appointment today!

EXERCISE AND MENTAL HEALTH

For both you and your child, regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, andmore. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. Exercise and Depression Maintaining an exercise schedule promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that encourage feelings of calmandwell-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also allow you to find some quiet time to break out of the cycle of negative thoughts that feed depression. Exercise and Anxiety Anything that gets you moving can help, but adding an element of mindfulness—really focusing on your body and how it feels as you exercise—will not only help you improve your physical condition faster, but you may also be able to interrupt the flow of constant worries.

Exercise and ADHD Research has shown that exercising regularly may support cognitive function in persons with ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. Exercise and PTSD and Trauma Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin tomove out of the immobilization stress response that characterizes PTSD or trauma. Pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such aswalking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices. Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce symptoms.

KID’S COOKING CORNER Black Bean Chicken Burritos Your Child will Love this Veggie–Stuffed Dish

• 1/2 tsp paprika • 1/4 tsp pepper • 8 flour tortillas (8 inches) Optional Toppings: • Sour cream, shredded cheddar cheese, thinly sliced cabbage and fresh cilantro leaves

• 1 can black beans, rinsed and drained • 1 can (10 ounces) diced tomatoes and green chiles • 1 cup fresh or frozen corn

• 1 pound ground chicken • 1 green pepper, chopped • 1 sweet red pepper, chopped • 1 onion, chopped • 1 Tbsp canola oil • 1 jalapeno pepper, seeded and finely chopped • 2 garlic cloves, minced

• 2 tsp chili powder • 1 tsp ground cumin • 1/2 tsp salt

Directions In a large nonstick skillet, cook chicken over medium-high heat 4-6 minutes until no longer pink, breaking into pieces; drain and remove from skillet. Saute peppers and onion in oil 2-4 minutes until lightly browned, crisp-tender. Add jalapeno pepper and garlic; saute 1 minute. Stir in beans, tomatoes, corn, seasonings and chicken. Bring to a boil. Reduce heat; simmer, uncovered, for about 5 minutes until liquid evaporates. Serve in tortillas, with additional toppings if desired.

EXERCISE ESSENTIALS Fun Exercises Your Child Can Do at Home with a Hula Hoop Exercises copyright of

On Monday, June 29th, we re-opened for face-to- face business! We can’t wait to see you! The State of Maryland and Montgomery County moved into Phase 2 on June 19th. We have taken the necessary steps to ensure the safety andwell-being of our clients, as well as our staff. We are offering both in-person and telehealth services. We ask that all of our clients and staff follow the Centers of Disease Control and Prevention recommendations for reducing the transmission of communicable diseases and inform us if you or someone in your family has contracted the virus, or has been in contact with someone who has been diagnosed with it and is self-quarantined. This is a dynamic and unprecedented point in our history. We will continue to monitor the situation and actively follow guidance from local and federal governments and the Centers for Disease Control and Prevention, andwewill provide youwith updateswhen we have them. If you have any questions, please contact us at [email protected] or at 301-231-7138 . Thank you. Marc Sickel , President, Fitness for Health WE RE-OPENED FOR IN-PERSON & TELEHEALTH SERVICES! UPDATE ON OUR SERVICES

Hopping In, Hopping Out Place a hula hoop on the floor. Your child will stand outside of the hula hoop. Encourage your child to jump and land inside the hula hoopwith both legs. Once inside, have your childmove into a squat position, jump, and land with control, absorbing shock by bending hips, knees and ankles.

Always consult your physical therapist or physician before starting exercises you are unsure of doing. Single Leg Bound, Single Leg Landing Your childwill stand outside of the hula hoop. Encourage your child to bound over the hula hoop landing on the opposite leg.

GIVE YOURSELF AN IMMUNITY BOOST! These Tips Can Help You Stay Healthy: 1. Wash your hands frequently with warm, soapy water for at least 20 seconds. 2. Cover your mouth with tissues whenever you sneeze and discard used tissues in the trash. 3. Avoid people who are sick with respiratory symptoms. 4. Clean frequently touched surfaces. 5. Avoid touching your face with your hands. 6. Decide to get up and get moving.

Occupational Therapy, Physical Therapy, & Therapeutic Exercise for Children, Adults, Seniors, & Special Needs

We can help get you back to better health. Schedule your appointment today!

7. Make a habit of 20-30 minutes of physical activity a day. 8. Maintain a nutritious diet heavy on fruits and vegetables. 9. Take essential vitamins such as Vitamin C, D, and B6. 10. Aim for 8-9 hours of sleep each night. 11. Don’t smoke.

FitnessForHealth.org email: [email protected] (301) 231-7138 11140 Rockville Pike, Suite 303 Rockville, Maryland 20852

12. Drink plenty of water. 13. Take time to stretch. 14. Take frequent breaks for breathing exercises. Inhale and exhale deeply. 15. Continue your home exercise program 2-3 times per week.