Regular physical activity is one of the most important things you can do for your health, especially when managing neurodevelopmental conditions. Exercise isn't just about fitness - it's about feeling better mentally and physically.
Improves Focus
Exercise increases blood flow to the brain, helping with concentration and attention
Reduces Anxiety
Physical activity releases endorphins that help reduce stress and improve mood
Boosts Energy
Regular exercise increases stamina and reduces feelings of fatigue
Builds Confidence
Achieving fitness goals helps build self-esteem and body confidence
Recommended Activities:
- •Aim for 60 minutes daily - This can be broken into smaller chunks throughout the day
- •Try different activities: Walking, cycling, swimming, dancing, team sports, or martial arts
- •Make it fun: Choose activities you enjoy so you'll stick with them
- •Start small: Even 10-15 minutes of activity is better than none
Sleep is when your brain processes information, consolidates memories, and recharges for the next day. For young people with neurodevelopmental conditions, good sleep is especially important for managing symptoms and feeling your best.
Benefits of Good Sleep:
- ✓Better concentration and memory: Sleep helps your brain organize and store information
- ✓Improved mood: Lack of sleep can make you irritable, anxious, or sad
- ✓Better impulse control: Sleep helps regulate emotions and behavior
- ✓Physical health: Sleep supports immune function and physical recovery
- ✓Reduced ADHD symptoms: Good sleep can significantly improve attention and hyperactivity
Sleep Recommendations by Age:
Tips for Better Sleep:
- 1.Stick to a schedule: Go to bed and wake up at the same time every day, even weekends
- 2.Create a bedtime routine: Wind down with calming activities like reading or listening to music
- 3.Limit screens before bed: Turn off phones, tablets, and computers at least 1 hour before sleep
- 4.Make your bedroom sleep-friendly: Keep it cool, dark, and quiet
- 5.Avoid caffeine: No energy drinks, coffee, or caffeinated sodas after 2pm
- 6.Exercise regularly: But not too close to bedtime (finish at least 3 hours before sleep)
Exercise and sleep work together to support your wellbeing. Regular physical activity helps you fall asleep faster and enjoy deeper sleep. In turn, good sleep gives you the energy to be active during the day.
Try tracking both your exercise and sleep using our diary tools to see how they affect each other and your overall mood and focus!