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.

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.

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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.

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.

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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.

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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.

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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. 

a) Mental Benefits of Karate On ADHD

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.

• Etiquette and Rituals: Karate emphasizes respect and discipline, teaching individuals with ADHD the importance of structure and order. This can help in organizing thoughts and actions.
• Develop Mindfulness: Practicing karate requires focus and presence in the moment, which encourages mindfulness and aids in reducing ADHD symptoms like inattention.
• Calms the “Monkey Mind”: The disciplined practice of karate helps in calming the restless or overactive mind often associated with ADHD.
• Self-Discipline and Self-Control: Karate trains individuals to control their impulses and reactions, which is crucial for those with ADHD in managing their symptoms.
• Provides Structure: The structured environment and routine in karate classes offer a sense of predictability and stability, beneficial for ADHD management.
• Teaches Self-Discipline: Regular practice instills a sense of responsibility and self-discipline, helping individuals with ADHD to establish and maintain routines.
• Increases Self-Management: Karate aids in developing skills to self-regulate emotions and behaviors, an essential aspect for managing ADHD.
• Increases Confidence and Self-Esteem: As individuals progress and master new skills, their confidence and self-esteem improve, which is often a challenge for those with ADHD.

b) Emotional Benefits of Karate on ADHD

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: Karate teaches individuals to recognize and understand their emotions, an important skill for emotional regulation in ADHD.
• Provides Positive Attention: The positive reinforcement and attention received in karate classes can boost morale and emotional well-being.
• Control Impulsivity: The discipline of karate practice helps in controlling impulsive behaviors, a common challenge in ADHD.
• Develop Inner Peace: The focus on inner balance and harmony in karate can aid in achieving a sense of inner peace, reducing ADHD-related emotional turmoil.
• Enhances Mood and Spirit: Regular physical activity and achievement in karate positively influence mood and overall spirit.
• Releases Stress and Anxiety: Karate, as a physical exercise, is effective in reducing stress and anxiety levels, which are often elevated in individuals with ADHD.

Social Benefits of Karate on ADHD

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: Karate classes provide a social setting where individuals with ADHD can interact and connect with others, improving social skills.
• Help Make Friends: The shared experience and common goals in karate can foster friendships, important for those with ADHD who might struggle socially.
• Improve The Ability To Speak And Express Thoughts: Regular interaction in classes helps in enhancing communication skills.
• Helps Overcoming Shyness: The supportive environment in karate can encourage individuals to come out of their shell and participate more openly.
• Enhances Teamwork and Cooperation: Karate often involves paired activities and group exercises, teaching the value of teamwork and cooperation.

Physical Benefits of Karate on ADHD

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 Channeling Energy: Karate provides a constructive outlet for the excess energy often seen in individuals with ADHD.
• Calms The Body: The physical exertion in karate helps in calming the body, which can be beneficial in managing hyperactivity.
• Produce Feel-Good Hormones: Exercise in general, and karate in particular, stimulates the release of endorphins, improving mood and overall well-being.
• Improves Coordination and Motor Skills: Karate requires precise movements, which can enhance coordination and fine motor skills.
• Increases Physical Fitness: Regular karate practice improves overall physical health, which can positively impact ADHD symptoms.

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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.

The 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.

The 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.

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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.

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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: Ensuring a balanced intake of essential vitamins and minerals is crucial in managing ADHD. Nutrients like Omega-3 fatty acids, zinc, iron, and magnesium are particularly beneficial as they support brain health and cognitive functions.
• Spend Time Outside: Regular exposure to natural environments can significantly benefit individuals with ADHD. Nature has a calming effect, helps reduce stress, and enhances concentration and attention span.
• Eat a Clean Diet: A diet that minimizes processed foods and emphasizes fruits, vegetables, whole grains, and lean proteins can positively impact ADHD symptoms. Such a diet helps stabilize energy levels and mood, reducing the risk of exacerbating ADHD symptoms.
• Good Sleeping Habits: Quality sleep is vital for managing ADHD. Establishing a consistent sleep routine can improve focus, reduce irritability, and enhance overall cognitive function.
• Mindfulness and Meditation: Incorporating mindfulness practices and meditation can be particularly beneficial for individuals with ADHD. These practices help in developing concentration, reducing impulsivity, and managing stress, all of which are challenges commonly associated with ADHD.

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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