OP, you sound exhuasted. I get it.
As always. @BertieBotts has great advice. Listen to her! :)
A few things from my perspective based on what you've said and my own experience with DS.
For a start, your comment that he probably only has "minor" ADHD. I think that if the symptoms are this obvious, this early, it's unlikely that this is a problem that's going to get better as he grows. If anything, ADHD becomes more challenging as they get older because it's not actually about how "bad" the ADHD is but how much it impacts their lives - ability to learn, to operate within standardised environments like classrooms or sports activities etc, and his behaviour is already impacting him hugely. IU'd be very interested to see how he is at school because while a lot of children can mask, I would suspect he's not. Randomly wondering around hte classroom is not uncommon at this age, but I would be surprise di f it's not already more noticeable and also if it's not impacting his learning already. I would definitely speak with teachers.
You say that conversations can be difficult, he's not listening etc. I thik that sounds like processing issues, which can be part of ADHD or co-exist with Sensory Processing Disorder. I remember telling people that sometimes conversations with DS were bizarre. he'd ask me what was for dinner, I'd tell him "fish and chips" and somehow, that didn't go in and he'd ask me again, in an irritated way, because he hadn't heard me. It was just bizarre. It was like talking to a child who was hearing a different language.
I completely get theexercise issue. And part of the challenge is that movement and exercise is so important for them... and then they cross over the line and are over tired but it doesn'tstop them moving. In fact, it just makes them more stressed out, more restless, less able to sleep.
I would say pick your battles - general restless is ignorable. Standing in front of the tv less so.
This one may be controversial but long before we worked out DS had ADHD, we realised that all the advice about "no screens before bed" etc was bollocks for him. If I tried to read him a story, he was running around the room, jumping off the bed etc. If I handed him an ipad, he could calm himself and start to wind down. Usually by watching the most ridiculous videos - YEARS of kinder unwrapping videos, for example!!!
He had a flare up of poor sleep recently and took imself off screens before bed, and it just got worse and worse. Eventually I told him to get his phone out and watch some cat videos for 20 minutes!
(he's 14).
He could also be sensory seeking so it might be worth explorting things like fidget toys, weighted blankets etc.
He's quite young for this, but when DS was a bit older, sometimes we were able to deploy the ADHD hyper focus to good effect. So it might take us 30. minutes to get him to sit down and start some kind of quite intense, higly concentrated activity, but once he did.... he was on it. I once watched, completely gobsmacked, as he spent an hour on a train copying constellations from a book into a notebook and writing notes on star systems. without stopping, loking up, getting bored. Easiest train journet of my life! 