For children with ADHD, life is not a walk in the park — but their best after-school activity might be doing just that. Twenty minutes spent walking in a park or otherwise being active outdoors can help improve attention and reduce ADHD symptoms, studies show. Yet each child is different, and the selection of after-school activities mirrors the variety of children.

After-School Activities for Children With ADHD

The best after-school activities for children with ADHD are activities that:

They enjoy or have an interest in
Have a ratio of one adult to (at most) five children
Are well-supervised
Have a physical activity or outdoor component

"Generally kids with ADHD do better with things that are interesting to them," says psychologist Richard Gallagher, PhD, an associate professor of child and adolescent psychiatry at the New York University Child Study Center in New York.

Whether your child's passion is dance, martial arts, soccer, or art, Gallagher advises selecting an after-school activity that engages him in a structured setting, which is always helpful for children with ADHD.

There are as many activities as there are children, but some of the more common options are:

Martial arts. "Martial-arts training teaches self control, it's very structured, and it allows them to get exercise," says ADHD specialist David W. Kidder, PhD, a psychologist in private practice in Slidell, La. "Those are all good things for kids with ADHD."
Scouting. Scouting benefits children with ADHD in the same way as all other children, by providing education and fun. However, Kidder warns that the lack of structure during some scouting events may be a problem for children with ADHD.
Team sports. Team sports build social skills and provide physical activity, but it's a good idea to pick sports such as basketball or soccer with a consistent level of activity instead of a sport like baseball, which may leave children with too much downtime.
Art or music classes. These creative classes are great for children with a specific interest, but can be hard on children with ADHD who have already spent all day sitting and trying to learn and pay attention in school. "Art may be better than music because it allows more freedom to be creative, whereas music requires rehearsing and going over something repeatedly, and they may rebel against that," says Kidder.

It's important to find out about the role adults and teachers will play. "Children with ADHD do benefit from supervision. They are likely to get off track if they are not supervised," Gallagher says. "Depending on the mix of kids they can also get into a few more arguments and scuffles than other kids."

Children With ADHD: Get Outside

Numerous studies have shown that the more "green" your ADHD child encounters in his activities, the better. In fact, children with ADHD can show a reduction in ADHD symptoms after outdoor activities.

Spending time in green environments — such as parks, gardens, farms, and backyards — improved ADHD symptoms regardless of the number of children involved. Some of the outdoor activities that a child can participate in (with supervision and structure) include:

Walking (at least 20 minutes)
Playing
Gardening or other yard work
Hiking or backpacking
Reading
Outdoor sports
Fishing
Working with animals

Going green can be a challenge if you live in a metropolis but your child will benefit from seeking out the greenest route to and from school, or heading to a park or after-school facility that has a lot of trees and grass for play.

If you're looking for after-school activities to keep your child occupied until you get off work, there are a couple of additional factors to consider, says Gallagher. "There should be a plan to include homework completion, because if homework is left until after parents get home, it's going to be pretty late. For some kids, their treatments are going to be wearing off," he says. The best bet is a schedule that allows for a snack and a brief period of relaxation, followed by homework and then their chosen activities.

Cut Screen Time for Children With ADHD

Although it can be tempting (and your child may beg and plead) to allow your ADHD child to chill out in front of the TV, surf online, or play a favorite video game — resist. Television use and online surfing have both been linked to increased ADHD symptoms. A recent survey showed that children with ADHD who spent one hour or more playing video games had more ADHD symptoms throughout the day than those who did not.

Also remember that your child's smart phone counts as a "screen" — so stay on top of how much time he's playing games or texting.

Ultimately you know your child best — and your child knows what interests him. Finding an after-school activity that will engage him and be enjoyable — but at the same time be structured and well supervised — may be a welcome challenge.

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