The Connection Between ADHD and Exercise: How Physical Activity Can Help Manage Symptoms

The Connection Between ADHD and Exercise: How Physical Activity Can Help Manage Symptoms

Living with ADHD can sometimes feel like a constant battle against distractions and restlessness. However, there’s a powerful yet often underutilized tool that can help manage these symptoms: exercise. In this post, we’ll explore the science behind the link between ADHD and physical activity and offer two avenues to explore. Firstly broad practical tips you can use to incorporate more movement into your daily life and secondly a more specific exercise plan you can follow should you need a helping hand.

The Science Behind ADHD and Exercise

Research consistently shows that regular physical activity can have a significant impact on the brain, especially for those with ADHD. Exercise increases the production of neurotransmitters like dopamine, norepinephrine, and serotonin—chemicals that play a vital role in attention, focus, and mood regulation. For someone with ADHD, this natural boost can help improve concentration, reduce impulsive behavior, and alleviate stress.

Exercise also enhances cognitive function and executive control, which can make it easier to organize thoughts, plan tasks, and follow through on commitments. Whether it’s through increased blood flow to the brain or the release of endorphins, the benefits are both mental and physical.

Practical Tips for Incorporating Exercise into Your Routine

1. Start Small with Short, Daily Walks
   
   If you’re new to regular exercise, start with something simple like a 10-minute walk around your neighborhood every morning. Walking is low-impact and accessible, making it an easy way to begin building an exercise habit. Over time, you can extend your walks to 20 or 30 minutes, or even switch to a brisk pace to get your heart rate up.
   
   
2. Mix It Up with Fun Activities
   
   Boredom can be a big hurdle for those with ADHD, so variety is key. Try alternating between different types of activities throughout the week. For example, go for a swim on Mondays, take a kickboxing class on Wednesdays, and join a local cycling group on Saturdays. Activities like rock climbing or dance classes are also excellent options because they engage both your body and mind.
   
   
3. Use Exercise as a Focus Booster
   
   When you’re feeling particularly distracted, a quick workout can help refocus your mind. For instance, if you’re working from home and struggling to concentrate, take a 5-minute break to do 20 jumping jacks or run in place. This burst of movement can help you return to your tasks with renewed energy and focus.
   
   
4. Embrace the Outdoors with Nature Hikes
   
   Nature offers a calming environment that can help reduce the hyperactivity and restlessness often associated with ADHD. Plan a weekly hike at a nearby park or nature reserve. The combination of physical activity and the soothing effects of nature can improve your mood and concentration. If you can, opt for morning hikes to get the added benefit of sunlight, which helps regulate your sleep cycle.
   
   
5. Join a Group Class or Team Sport
   
   Exercise can be more enjoyable and motivating when shared with others. Sign up for a group fitness class like Zumba, yoga, or CrossFit, where you can feed off the energy of the group. Alternatively, join a recreational sports team, such as soccer or basketball, where the social interaction can help you stay committed and make exercising fun.
   
   
6. Listen to Your Body: Choose Activities That Feel Good
   
   On days when you’re feeling low on energy, opt for a gentler activity like a yoga session focused on stretching and relaxation. If you’re feeling particularly restless, try something more vigorous like a run or a high-intensity interval training (HIIT) workout. The key is to be in tune with how your body feels and choose exercises that match your current energy level and mood.
   
   

Too broad? Need something more structured?

Have a look at the training program below but remember its always best to consult a expert before starting a training regime. To help you get started, here’s a simple, week-long exercise program designed to boost focus, reduce stress, and increase energy levels. This program balances a variety of activities to keep things interesting and manageable.

Day 1: Monday – Morning Walk and Stretch

• Activity: 20-minute brisk walk around your neighborhood
• Follow-Up: 10 minutes of stretching (focus on legs, back, and shoulders)
• Goal: Start the week with light cardio and flexibility exercises to boost your mood and get your body moving.

Day 2: Tuesday – Strength Training

• Activity: 30-minute full-body workout using bodyweight exercises
• Example Routine: 3 sets of 10 squats, 10 push-ups, 10 lunges, 30-second plank, and 15 glute bridges
• Goal: Build strength and engage different muscle groups, which can help with focus and energy levels.

Day 3: Wednesday – Group Fitness Class

• Activity: Attend a 45-minute group fitness class (e.g., Zumba, yoga, or spin class)
• Goal: Combine social interaction with physical activity to stay motivated and reduce feelings of isolation.

Day 4: Thursday – Focused Cardio

• Activity: 30-minute jog or cycle in a park or along a scenic route
• Goal: Engage in moderate-intensity cardio to improve cardiovascular health and increase dopamine production.

Day 5: Friday – Active Recovery

• Activity: 30-minute yoga session focused on deep breathing and relaxation
• Goal: Reduce stress and improve flexibility while giving your body a chance to recover from the week’s activities.

Day 6: Saturday – Outdoor Adventure

• Activity: 1-hour hike in nature
• Goal: Combine physical exercise with the mental benefits of being in nature to enhance your mood and focus.

Day 7: Sunday – Rest and Reflect

• Activity: Rest day with optional light stretching or a leisurely walk
• Goal: Give your body a break and reflect on how the week’s activities made you feel. Adjust the upcoming week’s routine based on your experience.