For those with ADHD, incorporating regular exercise into their routine can be a game changer. Not only does it help manage symptoms, but it also improves focus, mood, and overall well-being. This article explores how physical activity positively impacts ADHD and provides practical exercise tips tailored to those with the condition.
Why Exercise Helps with ADHD
Physical activity increases the production of neurotransmitters like dopamine and norepinephrine, which play a significant role in attention, focus, and mood regulation. These are the same neurotransmitters that ADHD medications target. By boosting the availability of these chemicals, exercise helps reduce common ADHD symptoms such as distractibility and hyperactivity.[1]
Exercise and Neuroplasticity
Neuroplasticity is the brain's ability to change and adapt, a key factor in managing ADHD. Regular physical activity enhances neuroplasticity, helping the brain develop new pathways to better manage focus, impulse control, and other executive functions.
Mood and Emotional Regulation
Exercise has been shown to reduce anxiety and depression, which are often comorbid with ADHD. By stabilizing mood and reducing emotional dysregulation, physical activity helps individuals with ADHD cope better with daily challenges.[2]
Types of Exercise Best for ADHD
While all forms of physical activity are beneficial, certain types of exercise have proven to be especially effective in managing ADHD symptoms.
Aerobic Exercise
Aerobic activities like running, swimming, and cycling are particularly beneficial for people with ADHD. These exercises increase heart rate and improve blood flow to the brain, helping improve focus and attention. Regular aerobic exercise can help reduce hyperactivity and impulsivity, making it easier to manage day-to-day tasks.[3]
Strength Training
In addition to aerobic activity, strength training exercises such as weight lifting or bodyweight exercises can improve mental focus. These exercises require concentration and discipline, helping build attention and control over impulses.
Yoga and Mindfulness-Based Exercises
Yoga, tai chi, and other mindfulness-based physical activities help calm the mind and improve emotional regulation. These exercises combine physical movement with mindful breathing, which can significantly reduce stress and improve focus, especially for people with ADHD.[4]
Creating an ADHD-Friendly Exercise Routine
For individuals with ADHD, sticking to an exercise routine can be challenging due to difficulties with motivation, time management, and consistency. Here are some tips to help maintain a consistent workout regimen:
Start Small and Build Gradually
Don’t overwhelm yourself by starting with long or intense workouts. Instead, start with just 10-15 minutes of exercise per day, and gradually increase the duration as you become more comfortable with the routine. This approach makes it easier to stay committed and avoid burnout.
Make Exercise Enjoyable
One of the best ways to stay motivated is by engaging in physical activities that you enjoy. Whether it’s dancing, hiking, or playing a sport, choose activities that bring you joy so that you’re more likely to stick with them.
Use Exercise as a Break
Individuals with ADHD often struggle with long periods of concentration. Incorporating short bursts of physical activity throughout the day can provide a much-needed mental break. These brief periods of exercise help recharge the brain, improving focus and productivity for the rest of the day.
Additional Benefits of Exercise for ADHD
Beyond improving focus and reducing symptoms, exercise offers a wide range of other benefits that can enhance the overall quality of life for people with ADHD.
Improved Sleep
Many individuals with ADHD experience difficulties with sleep. Exercise helps regulate the body’s circadian rhythm, leading to better sleep quality. A good night's sleep is crucial for managing ADHD symptoms, as it improves mood, concentration, and energy levels.[5]
Enhanced Cognitive Function
Regular physical activity has been linked to improved cognitive function, including better memory, learning, and problem-solving skills. These cognitive benefits are especially important for individuals with ADHD, as they often face challenges in these areas.
Increased Social Interaction
Group sports or exercise classes provide opportunities for social interaction, which can benefit both children and adults with ADHD. Engaging in physical activity with others helps build social skills and reduce feelings of isolation, which are common in individuals with ADHD.
Final Thoughts
Exercise is a powerful tool for managing ADHD symptoms, improving focus, mood, and overall well-being. Whether through aerobic activities, strength training, or mindful exercises, incorporating regular physical activity into your routine can significantly enhance the quality of life for individuals with ADHD. Start small, make it enjoyable, and use it as a mental break to reap the benefits of exercise in managing ADHD.
FAQ: ADHD and Exercise
How does exercise help with ADHD?
Exercise increases dopamine, norepinephrine, and serotonin levels, improving focus, attention, and mood. It also helps regulate emotions and reduce hyperactivity, making it an effective tool for managing ADHD symptoms.
What types of exercise are best for ADHD?
Aerobic exercises like running, cycling, and swimming are particularly beneficial. Strength training and mindfulness-based exercises such as yoga or tai chi also help improve focus and emotional regulation.
How can I stick to an exercise routine if I have ADHD?
Start small with manageable goals and increase your activity level over time. Choose activities you enjoy, use exercise as a mental break, and consider exercising with a friend for accountability.
Can exercise improve sleep for those with ADHD?
Yes, regular physical activity can help regulate sleep patterns, which is often a challenge for individuals with ADHD. Better sleep improves focus, mood, and overall symptom management.
Does exercise have long-term benefits for ADHD?
Regular exercise enhances cognitive function, improves social skills, and provides long-term benefits such as better focus, memory, and emotional control.
How much exercise is recommended for managing ADHD symptoms?
Aim for at least 30 minutes of moderate to vigorous exercise most days of the week. However, even short bursts of activity can be helpful, especially when used as a break during long tasks.
‍
‍
Sources
Mehren, Aylin et al. “Physical exercise in attention deficit hyperactivity disorder - evidence and implications for the treatment of borderline personality disorder.” Borderline personality disorder and emotion dysregulation vol. 7 1. 6 Jan. 2020, doi:10.1186/s40479-019-0115-2
Chan, Yuan-Shuo et al. “Effects of physical exercise on children with attention deficit hyperactivity disorder.” Biomedical journal vol. 45,2 (2022): 265-270. doi:10.1016/j.bj.2021.11.011
Choi, Jae Won et al. “Aerobic exercise and attention deficit hyperactivity disorder: brain research.” Medicine and science in sports and exercise vol. 47,1 (2015): 33-9. doi:10.1249/MSS.0000000000000373
Gonzalez, Natalie A et al. “A Systematic Review of Yoga and Meditation for Attention-Deficit/Hyperactivity Disorder in Children.” Cureus vol. 15,3 e36143. 14 Mar. 2023, doi:10.7759/cureus.36143
Zhu, Feilong et al. “The association between physical activity and sleep in adult ADHD patients with stimulant medication use.” Frontiers in psychiatry vol. 14 1236636. 20 Nov. 2023, doi:10.3389/fpsyt.2023.1236636
