Exercise and ADHD: Benefits of Movement On The ADHD Brain
LIFESTYLE – Living with ADHD is a unique challenge. If you’ve ever felt the whirlwind of thoughts racing through your head, struggled to maintain focus, or dealt with moments of impulsivity, you know what I mean. But one thing I’ve discovered, both through my own experiences and the experiences of others, is the powerful impact exercise can have on managing ADHD symptoms. For a long time, I didn’t quite understand why I felt the urge to exercise, I always feel totally refreshed after a workout. I’ve come to realize that exercise isn’t just about staying in shape for me, it’s been a vital tool for my mental health, especially in managing my ADD.
Dr. John Ratey (Psychiatrist and Author)"Exercise is the single most powerful tool we have to optimize brain function."
I’ve always had a love for sports. Growing up, I spent hours playing football every day, and I was also a passionate gymnast. Those activities gave me a sense of “calm” in my mind, while also leaving me feeling energetic and full of vitality. I vividly remember one of my football coaches jokingly asking if I ran on solar energy because, no matter how much I ran, I never seemed to tire. It wasn’t until later that I realized how much my brain craved the benefits that exercise provided, particularly in terms of focus, stress relief and emotional stability. As I learned more about ADHD, I came to understand that exercise is not just a way to stay fit: it’s a powerful tool for managing the neurological challenges we face every day. I can honestly say it has become essential for me to function well and feel my best.
In this post, I want to share how exercise has become a vital part of managing my own ADHD symptoms. Beyond just breaking a sweat, it’s about sharpening focus, quieting the mental noise, and gaining a sense of control over my own mind. While exercise is beneficial for everyone, I particularly recommend it for those of us with ADHD. But even if you don’t have ADHD, this post is still for you. The benefits of physical activity are universal and extend far beyond just managing ADHD. My hope is that this post provides you with the insight and motivation to make exercise a key part of your routine. Trust me: once you incorporate it, you’ll see just how much of a game-changer it can be.
Dr. Russell A. Barkley (Clinical Psychologist and Expert on ADHD)"Physical activity plays a key role in ADHD management. It helps individuals with ADHD organize and focus their minds in ways other treatments cannot."
The Power of Movement: How Exercise Affects ADHD
ADHD is often characterized by a lack of focus, impulsivity and restlessness. For many of us, finding ways to manage these symptoms is key to leading a balanced life. The good news? Exercise can be a game-changer in this regard.
When we engage in physical activity, our bodies release dopamine and norepinephrine, two neurotransmitters that play a significant role in attention, focus and mood regulation. People with ADHD often have lower levels of these neurotransmitters, which contributes to the symptoms. Exercise, however, can boost these levels, making it easier to stay focused and calm.
- Dr. John Ratey (psychiatrist and author)"Exercise is one of the best ways to boost dopamine naturally. It can help improve focus and attention in individuals with ADHD."
Why Physical Activity is So Effective for ADHD
The science behind exercise and ADHD is fascinating. Regular physical activity can stimulate the brain in ways that help manage ADHD symptoms. Aerobic exercise, such as running, biking and swimming, is especially effective because it increases the heart rate, which then increases blood flow to the brain. This promotes neurogenesis, the creation of new brain cells, and improves overall brain function.
Moreover, physical activity reduces stress and anxiety, which are common co-occurring challenges for people with ADHD. When we work out, our bodies enter a “relaxation” mode post-exercise, which can significantly lower anxiety levels and reduce feelings of overwhelm.
Dr. Edward Hallowell, a renowned psychiatrist and expert in ADHD"Exercise can act as a natural stress reliever, which is especially important for people dealing with the additional burdens of ADHD."
4 Types of Exercise That Work Best for ADHD
Now that we know how exercise can positively affect ADHD, the next question is: what types of exercise should you be doing?
1. Aerobic Exercise Running, biking, swimming, or dancing
These types of exercises are known for their ability to increase blood flow to the brain and improve focus. Research suggests that these activities have a lasting positive impact on cognitive function.
2. Strength Training Lifting weights
Doing bodyweight exercises like squats and push-ups not only build muscle but can also improve concentration and reduce symptoms of hyperactivity. Strength training can help people with ADHD feel more grounded and disciplined.
3. Yoga and Meditation
If you’ve ever found it difficult to quiet your mind, yoga might be a game-changer. Yoga combines movement with mindfulness, making it especially beneficial for calming ADHD symptoms. It helps improve focus, flexibility, and reduces stress, three things that are often challenging for those with ADHD.
4. Martial Arts Sports
Sports like karate or judo can be excellent for ADHD. They combine physical activity with mental discipline, providing structure and focus that can help channel energy in a positive direction.
Dr. Lara Honos-Webb, (Clinical psychologist specializing in ADHD)"It’s not just the exercise itself, but the mindfulness and discipline that come with practices like yoga and martial arts that truly benefit individuals with ADHD."
How to Create an ADHD-Friendly Exercise Routine
I understand how difficult it can be to stay consistent with a routine, especially when ADHD makes it harder to focus or follow through. The key is finding activities you actually enjoy and making them a regular part of your routine. Here are a 4 tips:
1. Start Small and Build Consistency
If you’re new to exercise or haven’t been active for a while, start with small, achievable goals. Commit to just 10 minutes a day, and gradually increase the duration. Consistency is key, so it’s better to do something small every day than to overcommit and burn out.
2. Set Specific, Measurable Goals
Set clear, measurable goals for your workouts. For example, you could aim to run for 10 minutes without stopping or increase your squat weight by 10 pounds. Tracking your progress will give you a sense of accomplishment and motivate you to keep going.
3. Make It Fun
You’re more likely to stick with exercise if it’s enjoyable. Try out different activities and see what excites you. Join a group fitness class, try a new sport or dance around your living room. The possibilities are endless!
4. Create a Routine and Stick to It
Structure can be a powerful ally when you have ADHD. Make exercise a non-negotiable part of your daily schedule, just like brushing your teeth. This will help you build the habit over time.
Dr. Russell Barkley (leading expert on ADHD and behaviour)"Routine is crucial for people with ADHD. By making exercise a regular part of your day, you’re setting yourself up for success."
3 Additional Benefits of Exercise for ADHD
While managing ADHD symptoms is a major benefit of exercise, it’s not the only one. Regular physical activity also provides several other advantages:
1. Improved Mood
Exercise stimulates the release of endorphins, the body’s natural “feel-good” chemicals. This leads to an improved mood, which is particularly important for people with ADHD, who may also struggle with anxiety or depression.
2. Better Sleep
Many people with ADHD experience difficulties with sleep. Exercise helps regulate the sleep-wake cycle, making it easier to fall asleep and stay asleep.
3. Increased Energy
Although it may seem counterintuitive, regular exercise actually increases energy levels, helping to combat the fatigue that often accompanies ADHD.
Dr. Deborah Serani (psychologist and expert in mental health)"Exercise isn’t just for the body—it’s a powerful tool for the mind. It’s a natural mood booster and helps reduce the emotional ups and downs that are common with ADHD."
FAQ About Exercise & ADHD
1. Does exercise help with ADHD symptoms?
Yes, exercise helps reduce symptoms such as inattention, impulsivity, and hyperactivity by boosting dopamine levels in the brain. It also reduces stress and anxiety, which are common co-occurring issues with ADHD.
2. What types of exercises are best for managing ADHD?
Aerobic exercises, strength training, yoga, and martial arts are all highly beneficial for managing ADHD symptoms. These activities improve brain function, focus and mood.
3. How much exercise do I need for ADHD management?
Experts recommend at least 30 minutes of moderate to vigorous exercise most days of the week. Even short bursts of physical activity can be effective, especially if done consistently.
4. Can exercise reduce the need for ADHD medication?
While exercise can help manage ADHD symptoms, it’s not a substitute for medication. It’s best to consult with a healthcare professional to create a comprehensive treatment plan that may include both exercise and medication.
5. Can children with ADHD benefit from exercise too?
Absolutely! Exercise is crucial for children with ADHD, helping them with focus, social skills and impulse control. Activities like team sports or outdoor play are especially beneficial.
6. How does exercise impact mood in people with ADHD?
Exercise releases endorphins, which improve mood and reduce anxiety. This can help someone with ADHD feel more in control and reduce the emotional rollercoaster that often accompanies the condition.
7. Is it normal to feel more energetic after exercising with ADHD?
Yes, exercise increases energy levels by improving blood flow to the brain and reducing restlessness. Many people with ADHD feel more energized and focused after a workout.
8. Are there specific exercises to avoid with ADHD?
It’s best to avoid exercises that require long periods of sustained focus without breaks, such as marathon running. Shorter, high-intensity activities tend to be more effective.
9. How can I stay motivated to exercise with ADHD?
Finding activities that are enjoyable and setting small, achievable goals can help maintain motivation. Incorporating variety and making exercise social can also help keep things interesting.
10. How quickly can I expect to see improvements in ADHD symptoms from exercise?
Many people feel an immediate boost in mood and focus after exercising, though the long-term benefits of regular exercise take time to become apparent. Consistency is key!
Final Words: Let’s Move That Body and Help Your ADHD Brain!
Exercise isn’t just about physical health, it’s a powerful tool for managing ADHD and improving overall well-being. By boosting dopamine and norepinephrine, exercise helps alleviate symptoms like inattention and hyperactivity while also providing mood and energy benefits. If you’ve been struggling with ADHD, and also if you’re not, incorporating movement into your routine could be the key to feeling more focused, balanced and energized. Start small, stay consistent and watch as the benefits unfold, both for your mind and body.
