Exercices pour le TDAH — boost BDNF + dopamine selon Ratey

John Ratey's 2008 book 'Spark' synthesized a decade of research on the BDNF + dopamine mechanism for movement-as-adjunct-treatment in ADHD. Exercise raises BDNF (brain-derived neurotrophic factor — the brain's growth factor), increases dopamine (the neurotransmitter ADHD medications target), normalises noradrenaline, and improves prefrontal cortex executive function. The 2013 Pontifex RCT in children showed 20 minutes of moderate aerobic exercise improves attention and academic performance immediately after the session. The ACSM 2019 position is that COMPLEX-SKILL movement (martial arts, dance, climbing, team sports) outperforms straight cardio for executive function — the brain has to coordinate balance, rhythm, decision-making, social interaction. Morning movement primes the day. Pre-task movement (a 10-minute walk before homework or focused work) reduces hyperactivity in the following block. This works for adults too — exercise is one of the most-prescribed adult ADHD adjuncts.

Volya's catalogue carries the foundation moves: slow-arm-swing-walk and standing-march for the cardio entry, single-leg-stance and tandem-stance and heel-to-toe-walk for balance challenges that double as complex-skill executive-function training, sit-to-stand for functional strength, diaphragmatic-breathing for nervous-system regulation (anxiety often comorbid with ADHD), cat-cow for gentle spinal mobility and body awareness. For the complex-skill recommendation, find a local martial-arts, dance, or climbing class — Volya is the entry-level on-ramp. The AI coach also knows the nutrition side — consistent meal timing prevents hypoglycaemia-driven attention drops, protein-forward breakfast (≥20 g) improves morning focus, omega-3 EPA+DHA (algae for vegans, modest pediatric ADHD evidence per Cooper 2016), iron + ferritin testing (low ferritin worsens ADHD even with normal hemoglobin), zinc for vegans, magnesium glycinate (CKD gate), eliminate artificial food dyes, caffeine paradoxical-calming experimentation under clinician guidance, alcohol limit. This is NEVER a replacement for ADHD medication or behavioral therapy — exercise is an adjunct that lets meds + therapy work better.