Benefits of hiking on ADHD
“One of my greatest rewards for mentoring a child or teen during a hike is recognising when the individual needs me by their side. I lead them in front and then drop back, allowing them to lead their way.” – Didier
In the early 90s, I was a Houseparent for a boarding school for rural WA primary school-aged children with Attention Deficit Disorder. The school was well-equipped and supported by talented and caring teachers and a Psychologist. Medications such as Ritalin and Dextroamphetamine work positively and occasionally have negative side effects. Constantly, I thought of ways to introduce different activities that would work together with the other methods. I introduced meditation before bed. This had a positive effect on kids who often struggled to stay still for 10 minutes, let alone 20 – 30 minutes, during a guided meditation. I remember at the beginning, I had to give it another name because some parents refused to allow the word spirituality into their kids’ lives. There was no religious connection; it was about becoming focused and present without judgement or expectation, very similar to the benefits you receive from hiking.
I would occasionally challenge the expected.
It was also my responsibility and pleasure to take the kids out on the school bus on the weekends. I wanted to take them somewhere outdoors. An activity that was fun and free so I could continue to bring them there without financial restraints. I would occasionally challenge the expected and get them to do short and distinctive tasks out of their comfort zone, but it was always fun to see how each child would react. I was almost always pleased I did it because of the sheer pleasure they had from achieving or participating in something they normally wouldn’t get to do because they had ADHD. I assessed the safety; if it was, then we did it.
We often overprotect our kids and ourselves because it is too risky. It seems safer on the surface to allow our kids to stay inside and play video games than in the park, right?
I am not an expert in Attention Deficit Disorder. However, one area that the kids struggle with is being present, concentrating on what is happening at that moment, and then planning a little into the future, which is why the classroom can be a challenge.
The greatest gift hiking gives you is the ability to be present.
I believe hiking and spending time in nature is an incredible way for a child to learn to become present and concentrate on what is happening to them and around them at that moment. Planning a little way into the future by following a trail and markers. Recognizing the real consequences of not being present and with guidance can encourage them to hike their hike.
It benefits both the child who is seen as hyperactive and withdrawn. It is amazing how I have seen hiking bring something out of the quiet, reserved child. This happens naturally without even me saying a word. I am there to establish a space where they feel safe enough to take the small risks that they choose. That space is then encouraged to expand naturally as the child’s confidence grows. It is exactly how I mentor anyone who wants to learn how to hike solo. Children with a lot of energy begin to calm naturally and focus on what’s around them. The energy becomes more focused on what is necessary.
It is not simply the act of walking that they benefit from but the environment they are in—the green, the trees and wildlife, a running river and solitude. They can observe their bodies, feel and act on a hot spot before it becomes a blister, and deal with it by learning to ask for help.
A study out of the University of Granada, Spain, found that children who were physically in good shape had more grey matter in specific areas of their brains. Responsible for executive functioning (planning, inhibiting, organizing, completing tasks…), skills kids with ADHD symptoms are missing. When researchers compared kids who did sports regularly and their couch potato peers, they found significant differences between the children (lead researcher Francisco B. Ortega (Esteban-Cornejo et al., 2017)
One of my greatest rewards for mentoring a child or teen during a hike is recognising when the individual needs me by their side. I lead them in front and then drop back, allowing them to lead their way.
- Clear your mind. The slow action of walking calms the mind and does wonders for racing thoughts.
- Planning. Hiking requires you to make small snippets of planning, not great big ones you can easily get lost in; it’s pointless. You plan that day, how many kilometres you will walk, the weather, the next hour, and your next step; follow the marker or your map.
- The natural, authentic exercise combines cardio, core, and strength training. Exercising in nature is way more appealing than going to the gym. I have never seen a greater calorie burner than multiday hiking with a backpack.
- Nature inspires creativity in children by demanding visualization and the full use of the senses. Following hikes, parents and teachers have told me that what they gained from the hike, they brought home and school with them.
- While studying and using computers are necessary, we need to shut down our senses because they are seen as distractions. Opening and allowing our senses to bloom opens everything else in our brain, including learning; it makes sense.
