Is Karate Good For ADHD?
Discover how Karate can enhance the lives of children, teenagers, and adults suffering from attention deficit and hyperactivity disorder.
Through various and unique practices and teachings, Karate profoundly helps children, teenagers and adults alike to self-regulate, be mindful, and socialize in new ways that would otherwise be unavailable to them. It helped my son, it can help you or your child. Discover how.
In this article, I will cover the following:
Like many parents with a child suffering from ADHD, or as a diagnosed individual, you're wondering if Karate can really be helpful for ADHD. In this article, I will explain how Karate is really beneficial to people with attention and hyperactivity disorders.
What Is ADHD?
ADHD stands for attention deficit hyperactivity disorder, a behavioral disorder that primarily affects school-age children.
Attention deficit hyperactivity disorder is the most frequently diagnosed mental disorder of children.
Teens and adults can have it, but the symptoms always begin in childhood and are more common in boys than in girls.
People diagnosed with ADHD are hyperactive and unable to control their behavior and impulses and have difficulty focussing and paying attention.
These behaviors interfere with school, work, home life, and social relationships.
8 Quick Facts About ADHD
How common is attention deficit disorder? Research shows that both children, teens, and adults diagnosed with ADHD are on the rise year after year.
- 11% of American children have been diagnosed with attention deficit disorder or hyperactivity disorder.
- 80% of the children maintain their diagnosis into adolescence, and 60% into adulthood.
- Between 3-5 % of American teens, suffer from ADHD.
- Children and teenagers with ADHD are frequently labeled as problem children rather than children with a medical problem.
- Kids with ADHD are more likely to be bullied as well as bully other kids.
- ADHD isn't just a childhood disorder, about 5% of U.S. adults have it.
- About 8.3% of both children and adults who suffer from ADHD classified themselves as being "not too happy".
- In the U.S., the use of ADHD medication is dramatically rising every year.
What are the challenges faced by people with ADHD?
Attention Deficit Hyperactivity Disorder (ADHD) is a condition that affects how well someone is able to focus and pay attention. Unfortunately, the challenges associated with ADHD can impact virtually every area of life.
Simple tasks can feel challenging when ADHD is present.
- Arriving on time,
- Managing focus and attention on demand,
- Carrying a conversation,
- Listening well during conversations or presentations,
- Following verbal instructions,
- Difficulty in remembering people's names,
- Meeting work deadlines,
- Completing school assignments,
- Driving safely,
- Negative self-talk,
- Tends to be pessimistic,
- Often misplacing objects,
- Difficulty to make friends,
- Difficulty not to move,
- Easily distracted by noise
Karate is an excellent practice for individuals identified as having an attention deficit hyperactivity disorder.
Since awareness is a cognitive skill that can be exercised and developed, participating in a Karate class often results in life-changing improvements for kids as well as adults.
Science, Karate & ADHD
In recent years, numerous research were conducted all over the world regarding the benefits of martial arts and Karate on children with ADHD.
Science agrees that Karate training in a traditional environment seems to have overwhelmingly positive psychosocial benefits for the practitioner, and by inference, the family and community at large.
A scientific case report from the American Journal of Psychotherapy suggests that martial arts like karate can be a form of mental therapy.
In their report, Dr. Mark Weiser and Dr. Ilan Kutz state that martial arts "enhance self-esteem through the provision of physical activity and group experience, and the teaching of relaxation, concentration, assertiveness, and directiveness and honesty in communication".
[...] martial arts like karate can be a form of mental therapy
A study from Singapore demonstrated that taking up martial arts improves symptoms of depression and anxiety in older adults.
In a paper published by Dr. Abida Ripley, she reveals the benefits of regular martial arts practice for children and teenagers who have been diagnosed with ADHD. She has discovered that martial arts practice helped ADHD them improve their overall daily life behavior which led to improved school performance.
Dr. M. Morand stated that martial arts training directly improved academic performance in children and teenagers diagnosed with ADHD (homework, classroom behavior, reduced inappropriate callouts in class, etc.)
Dr. Ramfis L. Márquez-Castillo reported that martial arts training can alleviate symptoms of ADHD and improve academic performance.
Overall research results indicated that people practicing Karate and martial arts as a whole have lower social dysfunction, higher social skills, and better behavior and emotion regulation and better working memory.
Karate Training Vs. Team Sports
Many research asserts that the physical activities that are best for people with ADHD are those with a more individual focus, like Karate.
The fast pace, high-octane play of team sports environment, requires the participant to a focus on a high number stimuli. For example, players need to focus on the ball, on their position, on the goal, on the position of their teammates, and on the actions of the opposite team.
For an individual with ADHD, this is an enormous task that is often leading to disappointment or humiliation.
Considering that the majority of Karate classes are smaller sized and more intimate as compared to team sports, individuals with ADHD seems to feel more at ease, more and comfortable communicating to each other in the dojo than they might on a large playing field.
"Successes acquired in the dojo, unavoidably translate to other areas of life — school, work, at home"
In the course of Karate training, each and every pupil learns a small group of skills and practices those skills until perfection.
Through sparring in a safe environment, students learn to focus their body and mind in the present moment.
In Karate, each student receives positive and constructive feedback at consistent, short intervals.
Successes acquired in the dojo, unavoidably translate to other areas of life — school, work, at home.
What Can Karate Offer People With ADHD?
The practice of Karate have a massive impact on the lives of its practitioners, and this is particularly true for individuals — children, teens, and adults alike — who have ADHD.
Let's discover how.
Mentally
The are many mental benefits to engaging in Karate for children with ADHD. Karate helps to develop self-confidence, self-esteem, concentration, and resilience. These are not small things.
All these benefits have a significant impact on the students everyday life and will make them better at controlling their mind and behavior.
Benefits of Etiquette and Rituals
People with ADHD tend to lack in organizational and functioning skills. The etiquette found in Karate training can help develop these essential skills.
These can be developed by naturally following Karate etiquette that is a part of Karate training. For example, by bowing to the teacher and other students, kneeling while listening instructions, wearing the uniform a certain way, performing exercises the same way, lining up and performing kata, the student slowly learns to develop behaviors that discipline both the body and the mind.
Develop mindfulness
For many children, teenagers and adults with ADHD, paying attention and keeping focus are challenges that are encountered daily.
Individuals with ADHD suffer from reduced awareness, inattention, and impulsivity. As a result, they are often operating without being aware of their surroundings.
By the nature of its practice, Karate demand from the practitioner a certain level of concentration. The level of attention required to apply Karate techniques solo or with a partner lead to the development of mindfulness.
Mindfulness is the practice of being aware of yourself, others, and your surroundings in the moment.
The development of mindfulness is of crucial importance, and extremely beneficial for people who suffer ADHD as it helps them paying close attention to their thoughts, feelings, and bodily sensations.
In other words, Karate develops a greater awareness of what's going on with you — and around you — from moment to moment.
Mindfulness means being consciously, compassionately, and non-judgmentally present to what is happening NOW.
Calms the "Monkey Mind"
Most children, teens, and adults with ADHD not only suffer from a lack of focus and concentration but are also prone to mental excitation and overthinking.
The "monkey mind" is a term that comes from Zen Buddhism (Karate and Buddhism are like brother and sister) and refers to the mind being unsettled, restless, or even obsessing.
Through specific breathing techniques and exercises, Karate helps the students to find and ground themselves their energy center called the hara.
The effect is freeing the mind from restless thinking and brings attention to the present moment where real power resides.
Self-discipline and Self-Control
Studies show that martial arts like Karate strengthens neural networks in the brain, and enables people with ADHD to practice self-control. I've personally seen this dozen of times.
By having to listen to commands, to follow a certain etiquette, and to repeat movements and techniques over and over, the student will naturally learn to develop awareness and self-control.
Kids who are very hyperactive and have difficulty to control themselves will also greatly benefit from the practice of Karate. The with time, the concentration needed to practice Karate will inevitably lead to more awareness of their action, thus improving control over themselves.
Self-discipline is a skill that is extremely useful in both life and martial arts.
Provides Structure
People with ADHD are very routine-oriented and tends to feel safe and comfortable in a structured environment. Structure comforts any child and adult, with ADHD.
So, what does a good structure look like? Simply put, a good structured environment is one that is organized and predictable — and that's precisely what a Karate dojo is.
Karate training provides consistent rules and expectations, that are easy to understand and that positively reinforced the students. In such a structured environment, people with ADHD know what to expect, so there is a great sense of comfort and security that comes from this.
The structure of Karate environment is also designed to help the student to quickly assimilate and learn all of the technical components (blocks, punches, kicks, body mechanics, self-defense techniques, etc.) of Karate.
Teaches Self-Discipline
ADHD disrupts a person's ability to manage his behavior, making it very difficult to follow the rules and get things done. The consequences are easy to understand.
Being able to control your, impulses, behavior and emotions is one of the most important traits a person can have, and that's precisely what Karate teaches.
During a Karate class, students learn to bow, kneel, observe rules, develop good manners, care not to hurt partners in practice, etc. All these actions profoundly influence and discipline the mind.
Karate will not only make the student more aware of himself and others but also more aware of the present moment. He will learn to control himself better and discipline his behavior.
Increases Self-Management
It is proven that certain types of physical activities may be best suited for people with ADHD. Activities that require memorization, repeating sequenced movements and individuality (over team sports) are hugely beneficial for individuals with attention disorder.
As you know, Karate training includes not just the body, but also the mind and the will. It can take a lot of commitment, devotion and time to master the many teachings of Karate. Dedication, focus and concentration are an essential part of martial arts.
Through its various practices like kata, sparring and self-defense simulations, Karate trains students to focus, concentrate on the task at hand, but also to calm their minds and pay attention to the present moment.
Developing the ability to self-manage their mind and emotions has a significant positive impact at school, work, as well as with social relations.
Increases Confidence and Self-Esteem
ADHD symptoms such as low concentration, forgetfulness, and the need for immediate gratification results in people with ADHD having many negative experiences and life events.
These disappointing experiences and failures have a negatively impact on their confidence and self-esteem.
Partaking in a Karate class can be very beneficial for individuals suffering from ADHD. Over the course of a few months, constant successes and victories in the dojo (performing a new kick, learning a block, etc.) will help the students with ADHD gain more confidence in themselves and improve their self-esteem.
The positive feedback given by the teacher, the feeling of being accepted by its peers is also essential sources that favor the development of self-esteem for Karate students.
The deep sense of self-confidence they will develop over time will teach them that they can achieve anything through hard work and dedication.
Helps to work towards goals
Goals are an essential part of every individual's life. For children and adult suffering from ADHD, setting and working towards a goal may prove to be a difficult task.
By training Karate, the students will actively set goals, such as working hard to learn one more kata or perfecting their kicks, punches or any other Karate techniques. All this of course, with the instruction and support from their peers.
The goal of Karate is not to acquire belts (it is to grow through training), but for people suffering from ADHD (especially children), acquiring "the next belt" can be a positive, reinforcing source of motivation.
By seeing kids in the class having higher ranks and wearing different belt color, students can be motivated to work hard and entirely give their best during training.
The pursuit of a belt should not become the main focus of the practice. A good Karate teacher doesn't deny the importance of Karate belt or ranking but should put things in perspective by explaining that the journey is what matters, not only the destination.
Emotionally
Emotional intelligence, one of the most important aspects to develop as a person, requires a lot of attention and focus.
Karate has the power to develop children, teens, and adults with proper social and intellectual skills, skills that they will undoubtedly use outside the dojo.
Encourages emotional awareness
The most important and unique thing Karate offer to one's mental health is emotional awareness and control.
Unlike many other sports like baseball, soccer or football, Karate actively calls for introspection. Practitioners are asked and encouraged to connect with their emotions repeatedly throughout each class.
Emotional awareness is a powerful tool that can make a world of difference for someone dealing with ADHD.
Provides Positive Attention
Providing a child with ADHD positive attention is a good investment, and it's precisely what Karate does.
By providing the student's encouragement for discipline and hard work, the teacher help build self-confidence and self-esteem.
Karate uses positive reinforcement and mutual respect to motivate students to become the best version of themselves.
As students progress in rank, they realize gains in flexibility and agility, have a greater sense of confidence and well-being, and further develop the self-discipline needed to accomplish goals.
The effect of providing positive attention during Karate training will carry over into every aspect of the student's life.
Control impulsivity
People with ADHD are sometimes labeled disruptive or aggressive because of their, irregular, impulsive physical and social interactions.
Karate focus on avoiding conflict and impulsive actions. It teaches the student to "go within", introspect and make peace with their emotion and impulses.
Following Karate etiquette and observing rules, is a great way to develop a composed and calm mind, steering away from less impulsive and aggressive behaviors.
Develop Inner Peace
Historically and philosophically, Zen Buddhism (Chan) has had a strong influence on the development of martial arts of China and Japan.
Karate training can be seen as a form of active meditation that leads to being in-tune with yourself and the world around you.
By experiencing every moment for itself and leaving the mind open to all experiences, you will find a feeling of great inner peace.
Enhances Mood and Spirit
Part of living with ADHD is managing the mood swings that come with the disorder. Karate is a great way to cope with mood swings.
The regular practice of Karate improve the student's mood, lift their spirits, and help regulate their emotions — it makes them feel better about themselves.
Karate training is not only an excellent way to relieve stress and frustration, but the sense of accomplishment that the practitioners get from it will actually help them feel happier. When you practice physical activities, your brain secretes chemicals like dopamine, serotonin, endorphins, and adrenaline. These chemicals act together to make you feel good.
Releases Stress and Anxiety
For people suffering from ADHD, stress can often trigger ADHD symptoms. At the same time, ADHD may cause repeated and long-lasting periods of stress.
Stress and anxiety, which can arise from approaching deadlines, procrastination, as well as the incapability to concentrate on the work at hand, can increase stress levels even more.
Stress management in Karate is manifested through several unique training methods and techniques which includes breathing and relaxation techniques (similar to Yoga or meditation), that produce a calming effect on the mind and the body.
Socially
In a research project conducted by the physical therapy department of the University of Wisconsin, results validated precisely what parents were already witnessing.
Because of Karate training, individuals with ADHD — especially children, basically came out of their shells and developed unexisting social skills.
Help Connecting With Others
Connecting with other people is an essential element for building a healthy, happy and fulfilling life.
Many people with ADHD find it hard to make friends, and Karate training can help them gain the assurance and self-esteem they need to develop healthy relationships with their peers.
I can tell you by experience that of the main benefit of Karate is that it directly improve the student's social skills. By feeling accepted (a dojo is a place of respect and acceptance) and developing confidence in themselves, they become more well-rounded in social situations.
Karate training gets individual with ADHD out of their head, helping them connect with people better.
Help Make Friends
Making friends and maintaining friendships can be difficult for individuals with ADHD. Karate classes can help these individuals gain the confidence they need to form healthy relationships with their peers.
Generally, a Karate dojo is a very supportive place where age, gender, status, intelligence, or skills is of no importance — everybody is equal. In Karate everyone begins as a white belt, as a rookie, and most, if not everyone, remembers exactly what it feels like to be an absolute beginner in a new dojo.
It's a fact, practicing Karate builds friendships. People sweat, work hard, and strive to reach their goals together, that builds bonds, and more often than not, bonds that last a lifetime.
I've seen it happen many times over the last three decades, and each time, it's deeply heartwarming. Seeing a lonely, close-up person opening up like a flower, becoming socially comfortable, and making friends — sometimes for the first time, is definitely on the Karate's greatest treasures.
Improve The Ability To Speak And Express Thoughts
Form people with ADHD, communication can be quite challenging. Karate training can help develop social and interpersonal skills in surprising ways.
Karate classes teach students to communicate with their teachers and other students effectively. For example, when asking questions to the teachers, the student needs to express their thought clearly so that the issue is understood correctly.
Also, it's quite frequent that students will form small groups where they'll have to learn to talk and communicate with each other.
Parents often comment on how much more articulate their child is after just a few months of Karate training.
Helps Overcoming Shyness
In general, because of their poor social skills and shyness, people with ADHD tend to be solitary individuals.
For people suffering from crippling shyness, team sports such as baseball or football are not the best choice.
According to psychology, the best way to encourage a person with ADHD to get over their fears and shyness is to practice a sport that boosts one-on-one interaction, such as Karate.
The practice of Karate allows the student to succeed and excel at an individual level without competing against other team members for play time.
The more a person succeed in Karate, the more they become aware of what they can accomplish, the more confident they get.
By discovering who they really are and what they can accomplish, they can socialize more easily and get comfortable and sure of themselves while interacting with others, leaving shyness behind.
Physically
It's a known fact, people with ADHD need to move and be active — especially children. A recent study showing regular Karate practice decreased the severity of ADHD symptoms and improved cognitive functioning.
Helps Channelling Energy
People with ADHD tend to enjoy environments that are fast-paced, high-octane. That's exactly what Karate classes can be, at times.
In a Karate class, there is a moment to calm down and reflect, but there are also plenty of moments for action!
Training serves as an outlet for your child to channel their energy to perform specific tasks! Students will be kicking, punching, scream and spar while exerting themselves to their full energy potential — something hyperactive people really appreciate!
Calms The Body
It's a known fact, people with ADHD are in constant motion, especially children, they need to move! It was my son's case, he was moving non-stop! He even had a hard time staying focussed on us while talking, almost like if his body took control of his mind. Karate helped him greatly.
By learning to control the "Monkey Mind", Karate students directly learn to control their body, as the body is a reflection of the mind. In other words, mental calmness and self-conscience lead to physical composure and calmness.
This attentiveness and calmness develop through Karate will have a considerable impact on the lives of people with attention deficit hyperactivity disorder — school, work, and social relationship will all benefit from it.
Produce Feel-Good Hormone
Whenever you practice Karate or any other physical activities, your body releases hormones, particularly endorphins, dopamine, and serotonin.
These feel-good hormones are fundamental to many psychological and mental benefits such as enhanced mood, diminished stress, significantly greater happiness and joy along with a feeling of being more alive.
The effect of these happy-making hormones is not only restricted to the immediate time during training. If you train regularly, the hormone concentration grows continuously in many areas of the brain.
So you will not only get fitter and more athletic but also more optimistic, confident, satisfied, powerful – and happier!
A Good Dojo Is A Safe Haven For People With ADHD
A good Karate dojo is a safe and soothing environment for people with ADHD, as it is a non-judgmental environment, where everyone is respected as they are, and encouraged to become the best the can.
An excellent Karate class has a friendly atmosphere where respect, perseverance and mutual help are valued and encouraged, where each student can learn at their own pace — without pressure, while also being challenged to reach new goals.
A dojo is also a place where rules and etiquette are practiced in a tension-free manner, as a mean to educate both the body and the mind. Students are well-disciplined and hardworking.
At most Karate dojo, students receive a combination of small group, semi-private, and group instruction designed for their particular developmental level.
In a good dojo, classmates don't compete with each other, they support, help each other and are humble and willing to learn.
Also, in a good dojo, belt level isn't as important as the effort that you put in your training.
After practicing Karate for more than 35 years, I am firmly convinced that a Karate dojo is the absolute best learning environment — not only for people in general, but also for children, teens, and adults with ADHD.
ADHD-Friendly Karate Dojo
Please don't get me wrong, I'm not saying that EVERY Karate school or classes are great places and are well-suited for people with ADHD. Far from it. Some dojo schools are not operated to a standard that the students deserve.
Unfortunately, not everyone who runs a Karate school does so because they genuinely love teaching the art and helping improve student's lives.
What Is A Good Karate School For Individuals With ADHD?
Here is a list of things to look for in a Karate School weather for an individual with or without ADHD.
Teacher
- Teaches traditional Karate values of respect, courtesy, honesty, and integrity,
- Skilled, humble and friendly,
- Accepts answering questions,
- Has a good understanding of human psychology,
- Has a good knowledge of teaching principles,
- The teacher is good at communicating effectively,
- A sensei instills, and develops others confidence in themselves,
- A sensei can generate a "team" environment through effective maintenance of leadership skills,
- The teacher has a genuine desire to help the students,
- Teaches to understand and manage emotions,
- The teacher never gives up on the students, no matter how slow and difficult progress can sometimes be,
- Is there to help students with personal issues.
Dojo
- Positive energy and attitude — no intimidation or violence are tolerated,
- Students are encouraged and supported,
- There are not too many people in the classes,
- Promotions or belt exams are not too quick,
- No colored, multi-colored or striped Karate uniform, only pure white,
- Students don't compete with each other, they empower each other,
- The classes are well balanced between discipline and fun,
- The dojo is clean, and training equipment are at their rightful place
Karate
- Traditional Karate and not sports Karate,
- Self-defense techniques are realistic and practical,
- You learn/practice bunkai (kata application),
- The classes include sparring and training against resisting partners,
- You learn the history, culture, and philosophy of Karate, not just the techniques.
- You are taught a lifestyle, not a sport.
- Each Karate class includes periods of Mokuso or meditation.
The most determining factors in an individual success are motivation, drive and just enjoying what they do.
If the Karate student has fun, he or she will immediately have a desire to work harder. It's important to make sure that the atmosphere and the style of the class are fun and enjoyable — but also favorable to hard work.
If your child or yourself are struggling with ADHD, consider enrolling in a Karate class with teachers who are highly skilled at working with individuals with attention and hyperactivity difficulties.
Can Karate Cure Adhd?
There's no known cure for ADHD, but several options can help children, teens, and adults to manage their symptoms. One of these options is Karate.
Karate might not be a cure, but it definitely is a life changer! Unlike most team sports, Karate focuses on an individual's personal growth, rather than comparison to others. This makes Karate an excellent choice for people with ADHD.
Through the practice of karate, you'll see everything from improved self-confidence to higher self-esteem and better concentration as you progress in your training.
Because Karate train the students to properly regulate their behavior, focus, and pay attention, people with ADHD learn — with time — to calm their mind and body, and be present in the moment.
Practicing Karate provides much-needed structure and consistency, which children and teens with ADHD may not otherwise have in their lives.
By offering structure in controlled environments, youngsters can slowly but effectively learn to self-regulate.
Karate also helps develop personal and social skills, qualities that they'll retain throughout their lives.
BONUS: Complementary Solutions for ADHD
Every supplement mentioned here has some research to support its effectiveness in improving some symptoms.
Learn about popular ADHD supplements, including vitamins and minerals used to manage symptoms of inattention, distractibility, impulsivity, and anxiety.
Vitamins and minerals
Although practically every minerals and vitamin play a fundamental role in determining brain health, magnesium, zinc, copper, iron, and Vitamin B and C seem to have positive effects on ADHD symptoms.
Sometimes, in some cases, eating well is not enough, especially for people with ADHD, who may be naturally lacking these vital nutrients. Supplements may well be needed.
Spend time outside
Outdoor activities are excellent for people with attention deficit hyperactivity disorders. Research suggests that being outside in natural environments reduces the severity of ADHD symptoms, for children, teenagers and adults alike.
So go outside, play soccer, hockey or go hiking in the forest. A friend of mine even built an obstacle track in his backyard for his kids! I'll do the same at home!
Eat a clean diet
It's proven that food and nutrition make a critical difference in the lives of people who have been diagnosed with ADHD. Foods that are rich in protein like eggs, nuts, soy, beans, dairy products, fish, pork, poultry, and beef are having beneficial effects on ADHD symptoms.
That being said, the most important thing to remember is to decrease the amount of sugar consumed daily as it has a negative impact on the symptoms of ADHD.
Good sleeping habits
For people with ADHD, poor sleep has a profound impact on their symptoms. The fact is, one research discovered that addressing and treating sleep troubles could possibly be enough to eradicate attention and hyperactivity problems for many children and teenagers.
Creating a healthy sleeping routine, taking a bath before sleeping and avoiding sugar are proven tips that help people with ADHD sleep better.
Conclusion
As you know, there are no miracle methods to cure ADHD, but training Karate consistently is undoubtedly of great help.
In more than thirty-five in the Karate community, I've witnessed countless times the positive effect Karate can have on an individual suffering from ADHD, not only children but also teenagers and adults as well.
On a personal level, I saw how Karate helped my son Iori in terms focus, attentiveness and relaxation.
So if you or your children suffer from ADHD, I profoundly suggest that you find a Karate school and embark on this beautiful life-changing journey that is Karate. You'll be amazed at the results.
Sincerely,
Martin
Who Am I?
Hi, my name is Martin Jutras. I've been studying and practicing Karate, practical self-defense and Zen Buddhism for more than 35 years.
Let's discover and explore together the benefits and richness of Karate's Lifestyle - Martial Arts, Self-Defense, Health, Spirituality and More!
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