ADHD Exercise: Effective Strategies for Managing Symptoms

How To Stick To A Workout Routine With ADHD: Advice From The Experts

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We all know the benefits of exercise for our minds and bodies, but let's face it: when your brain is buzzing nonstop, carving out time for a workout often falls to the bottom of your list, right? 😵 And even when you do make it to the gym, there's the challenge of distraction - you might find yourself pacing around or feeling overwhelmed by what you should be doing. 🥴 But what if there were ways to make the whole exercise routine a bit more manageable - and maybe even enjoyable?

In this article, we'll explore:

• The Connection Between ADHD and Physical Exercise: Understanding how getting active can directly benefit the symptoms of attention deficit hyperactivity disorder (ADHD).
  

• Barriers to Consistent Workouts: Unpacking the common hurdles that might be stopping you from lacing up those sneakers on a regular basis.
  

• Expert Recommendations: Insightful strategies from ADHD and fitness experts tailored to keep you engaged and on track.
  

• Practical Tips for Success: Actionable advice to transform exercise from a dreaded chore into a highlight of your day.

Ready to turn exercise into a powerful tool in your ADHD management toolkit? Let’s dive in and find out how. 🏃

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The Benefits of Exercise for ADHD

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Exercise is a game-changer for managing ADHD symptoms. 👌 It improves physical health and has profound effects on cognitive and mental wellbeing. 

But don't just take it from me - let's dig into what the science tells us. 🤓

1. Exercise Boosts Mood By Increasing Dopamine Levels

Feeling down or anxious? Regular exercise might be just what you need. 😉A recent systematic review found that getting active can significantly boost dopamine levels in your brain. This feel-good chemical helps improve your mood and overall mental health. The review looked at 15 different studies and found that exercise not only helps your brain produce more dopamine but also makes it easier for your brain to use it. Higher dopamine levels from regular workouts can help reduce symptoms of depression, anxiety, and other mental health issues. So, if you're looking for a natural way to feel better and boost your mental health, regular exercise is a powerful tool to consider. 

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2. Exercise Improves Brain Health For People With ADHD

Did you know that exercise can boost brain health 🧠and help reduce ADHD symptoms? Regular workouts increase brain-derived neurotrophic factor (BDNF), a protein crucial for learning and memory. Interestingly, studies show that BDNF levels affect boys and girls with ADHD differently. 🤔Boys with ADHD often have higher BDNF levels linked to more severe symptoms, while girls have lower levels, which is associated with issues around inattention. 

Aerobic exercises like running or cycling can increase BDNF levels, enhancing brain health. Treadmill workouts, in particular, have been shown to reduce hyperactivity and improve learning and memory in animal studies by boosting both dopamine and BDNF. 🐭While this research is promising, we still need more studies to fully understand how it affects humans.

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3. Exercise Improves Social and Cognitive Functioning

Research suggests that combining aerobic exercise with medication can significantly help kids with ADHD. 🧒Clinical trials show that active kids experience big benefits, including a 20-30% improvement in attention and a 15-25% reduction in impulsivity. Additionally, their executive functions, such as cognitive flexibility and working memory, improve by up to 25%.

But it's not just about schoolwork - exercise helps socially, too. Kids who exercise regularly get along better with peers and have stronger social skills. So, getting kids with ADHD moving can make a huge difference in both their brains and their relationships. 🥰

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4. Exercise Helps Reduce Hyperactivity, Distraction and Impulsivity

Regular exercise at home can make a big difference for kids with ADHD. During the COVID-19 pandemic, a study found that kids who stayed active saw significant improvements in their ADHD symptoms. Exercise boosts blood flow to the brain and increases feel-good chemicals like serotonin and acetylcholine, which help reduce hyperactivity and impulsivity. In the study, kids who exercised regularly behaved better and paid more attention during learning. Plus, when parents got involved by setting up exercise routines and behavioral interventions at home, it also improved the kids' social interactions and emotional regulation.

Exercise is just as beneficial for adults with ADHD. One study found that just one aerobic exercise session, like cycling, can boost brain activity related to self-control in adults with ADHD. After 30 minutes of moderate-intensity cycling, adults with ADHD showed increased brain activation in areas that control attention and self-control. 🚲 Another study showed that aerobic exercise improved reaction times and enhanced attention and processing speed. These findings suggest that regular aerobic exercise can be especially helpful for adults with ADHD who struggle with self-control and impulsivity.

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5. Exercise Boosts Quality of Life For Adults With ADHD

A recent study explored a 12-week moderate-intensity exercise program for adults with ADHD and found some exciting results. About 80% of participants stuck with the program and noticed improvements in their ADHD symptoms, quality of life, body awareness, and sleep. 

Another study showed that participants experienced a 15% reduction in ADHD symptoms and a 43% boost in quality of life. Sleep quality also got a big boost, improving by 29%, compared to a 51% decrease in the control group. 😳These findings suggest that regular exercise can make a huge difference for adults with ADHD, enhancing both mental and physical well-being.

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6. Exercise Boosts Mood and Motivation For People With ADHD

One study found that just 20 minutes of moderate-intensity cycling can work wonders for mood and motivation in young men with ADHD symptoms. The study involved 32 men aged 18-33 who reported ADHD symptoms. After the cycling session, they felt less tired, less depressed, and less confused. They also felt more energetic and motivated to tackle mental tasks, demonstrating that even a short burst of exercise can make a big difference in how you feel and perform.

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Why Regular Exercise Can Be Tough For ADHD’ers

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So, there you have it - the results are in, and it's a cold, hard fact that exercise is beneficial for folks with ADHD. 👍

While this might be true, it's not always that simple. Exercise is tough to stick to for most adults, and for people with ADHD, there are even more curveballs to deal with before they can even get to the gym. 😩

Let's dive into some key ADHD symptoms and traits that can make this healthy habit harder to maintain. 👇

Impulsivity and Inattention

Impulsivity and inattention can be major hurdles, and sticking to a regular exercise routine can feel like an uphill battle when you're constantly distracted or acting on impulse. You might forget your gym bag, get sidetracked by something else, or just not feel like following through on your plans. It's not laziness - it's your brain working differently. 💕

Stimulant Medications

Stimulant medications, commonly prescribed for ADHD, can also affect your exercise routine. These meds can sometimes lead to increased heart rate and blood pressure, making intense workouts more challenging or even uncomfortable. On the flip side, they might boost energy, but timing your exercise around medication peaks and troughs can be tricky. 💊

Negative Thoughts and Low Self-Esteem

Negative thoughts and low self-esteem are also common struggles. If you've had past experiences of not sticking to an exercise routine, it's easy to get caught in a cycle of self-doubt. You might think, "Why bother? I'll just quit again." 😔This negative self-talk can be a big deterrent to getting started and staying motivated.

Overwhelm and Decision Fatigue

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With ADHD, making decisions can be exhausting. 😫Planning an exercise routine - deciding when, where, and how to work out - can feel overwhelming. By the time you've figured it out, you might already feel too drained to actually do it.

Sensory Sensitivities

Finally, sensory sensitivities can play a role, too. Busy gyms with lots of noise, bright lights, and bustling activity can be overwhelming and uncomfortable for some people with ADHD, making traditional workout environments unappealing and difficult to tolerate. 🙈

But it doesn’t have to be this way. With a few adjustments and some guidance from experts who truly understand ADHD, you can tailor your approach to exercise and transform your relationship with it. 👇

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Meet The Experts

Kelly Baumgartner

Meet Kelly Baumgartner, an ADHD Coach and Digital Content Creator. Kelly's passion for coaching sparked after she was diagnosed with ADHD at age 30. After a few years of being a classroom teacher, she switched gears to coaching, blending her love for teaching and content creation into a fulfilling career. ✨Kelly helps clients with time management, emotional regulation, healthy relationships, stress management, and creating routines, including healthy eating and exercise habits.

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Rae Brown

Meet Rae Brown, a dedicated Personal Trainer and Fitness Coach with ten years of experience in the fitness industry. Rae specializes in helping women and the LGBTQ+ community, focusing on inclusive and supportive coaching that promotes long-term lifestyle changes rather than quick fixes. 

She provides evidence-based education through her social media platforms and realistic, sustainable fitness approaches. Rae supports clients through pregnancy, health conditions, injury recovery, and gender identity challenges. She also tailors fitness strategies to be adaptable for neurodiverse clients, including those with ADHD.

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ADHD and Exercise: Expert Q&A

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We chatted with Rae and Kelly to get their insights on the common struggles those with ADHD face when trying to stay active and prioritize their health - but they also suggested some solutions, too. 😉

Here’s what they had to say. 👇

Q: What unique challenges do individuals with ADHD face when trying to maintain an exercise routine?

"There's a lot stacked against us!" Kelly says. "Executive dysfunction can make transitions hard - how do I get myself to get off the couch and into the gym? Less dopamine makes it difficult to connect to the good feeling after a workout when sitting on the couch feels better right now. Working memory challenges mean I might remember I set a goal for myself but forget what it was. And the 'Wall of Awful,' a term coined by Brendan Mahan, means that past bad experiences at the gym can make the idea of going again feel dreadful."

"For many with ADHD, maintaining focus can be a huge challenge," Rae tells us. "If you struggle with getting bored or losing focus, opt for circuit-style training. Moving from one exercise to another every 45 or 60 seconds doesn't give your brain time to zone out. This can help keep the workout engaging and prevent boredom."

Q: How do you address procrastination and impulsivity that might prevent starting or sticking to an exercise regimen?

"For procrastination, start with the small step," suggests Kelly. Put on your gym clothes. Fill the water bottle. Continue until you find yourself walking into the gym. Set the bar low - tell yourself, 'I only need to drive to the gym and walk on the treadmill for 15 minutes.' Add interest; listen to an audiobook while you hop on the rower, or scroll TikTok while you ride a stationary bike."

Kelly also emphasizes the importance of changing the narrative you tell yourself. "If you're full of 'shoulds' and guilt, you're doing it the hard way. Instead, ask yourself more empowering questions and focus on small wins. For example, if you're having a hard time getting to the gym, acknowledge that it takes time to make it a regular thing. Maybe start with a small walk around the block while talking to a friend. That will feel like a win."

"For impulsivity, external accountability can be a huge help," Rae says. "Joining a class, finding a reliable gym buddy, or participating in a team sport can keep you on track. Prevent the urge to skip the gym by setting yourself up for success with a low barrier to entry. Choose a gym that's super close to home, pack your gym bag with a bunch of gym clothes at once, and write up a default workout plan in your phone notes for when you don't have the energy to think about what to do."

Rae also suggests leveraging novelty to combat impulsivity. "Our brains love novelty. If your brain gets sick of a routine after two weeks, that's okay. Lean into it. Make a list of gyms, sports, or activities you're interested in, stick it on your fridge, and switch it up as needed."

Q: What strategies can help individuals with ADHD overcome these obstacles and maintain a regular exercise routine?

"Start with small, manageable changes," recommends Kelly. What's the next logical step up from where you're at now? If you currently work out twice a week, try turning one of those days into a weight-lifting day. Embedding exercise into your routine can also be effective. For instance, it's hard for me to leave home to go to the gym, so I schedule my workout right after work, so I just stop by on my way home."

"Doing something is better than doing nothing," Rae says. "If your energy levels are low and you can't face getting ready and going to the gym, maybe walk the dogs or do a workout at home. Even a stretching session with some yoga poses can be beneficial. Increasing your daily movement, including non-exercise activities, will improve your health and wellbeing."

Q: How can individuals with ADHD avoid distractions during their workouts?

"I find clients who struggle with distractions often benefit from listening to brown noise or music as it can help to ground them," says Rae. "When it comes to resistance training, focusing on one rep at a time can help keep you focused. If you are doing 3 sets of 10 reps, break that down to one set at a time. Think of it as doing 10 sets of 1 rep. Building a mind-muscle connection is key to getting the most out of your training and avoiding distractions."

Q: What tips do you have for boosting motivation to exercise, especially on tougher days?

"Everyone has days when they struggle with motivation, even myself as a coach," Rae shares. "Remember why you're doing it and try to find activities you enjoy. Writing down your fitness goals and coming back to them can increase motivation when it dips. Going to a class or training with a friend can also help boost motivation. If these techniques don't work, consider working with a coach who can help you tap into your why, motivate you when you can't do it yourself, and hold you accountable."

Q: How does exercise impact ADHD symptoms based on your experience and those of your clients?

"Exercise has substantial benefits for those with ADHD," says Kelly. "It improves sleep, emotional regulation, focus, and task initiation. It also helps build friendships, increases confidence, improves mood, and enhances self-control. Personally, exercise has been a game-changer in managing my ADHD symptoms and overall wellbeing."

"Being more in tune with your body through physical activity can improve overall wellbeing," agrees Rae. "Physical activity is shown to improve your mood, whether it's walking, lifting weights, doing a class, or dancing in your living room. If you enjoy it, you're more likely to feel motivated to do it and stick at it. Having dedicated time for yourself sets boundaries and is a form of self-care, which can reduce anxiety and feelings of depression."

Q: Do you have any final thoughts or additional advice for individuals with ADHD looking to improve their exercise experience?

"Check in with your expectations, get accountability, and lean into novelty," suggests Kelly. "Set the bar low if needed, and remember that external accountability can be a huge key to managing ADHD. Find a gym with classes, a reliable gym buddy, or join a team sport. Embrace the ADHD brain's love for novelty by switching up activities as needed."

"Find ways to integrate movement into your daily life in a way that feels good and sustainable for you," says Rae. "And don't be afraid to seek help from a coach if you're struggling with motivation or need extra support."

Key Takeaways

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Exercise is a game-changer for managing ADHD symptoms and has several benefits, including enhancing physical health and cognitive function and improving psychological wellbeing.

• According to exercise studies in people with ADHD:
  
  
• Regular physical activity increases dopamine levels, reducing symptoms of depression and anxiety.
  
  
• Aerobic exercise boosts brain-derived neurotrophic factor (BDNF) levels, improving learning and memory and reducing ADHD symptoms.
  
  
• Combining exercise with medication enhances attention, impulsivity control, executive functions, and social skills in children with ADHD.
  
  
• A long-term exercise program can improve ADHD symptoms, quality of life, body awareness, sleep, and overall motivation in as little as 12 weeks.
  
  
• Despite the beneficial effects of physical exercise, sticking to a regular routine can be challenging for many people with adult ADHD due to the following:
  • Impulsivity and inattention
  • Stimulant medications
  • Negative thoughts and low self-esteem
  • Overwhelm and decision fatigue
  • Sensory sensitivities
    

• While there are challenges, there are also many actionable strategies for getting regular physical exercise and managing symptoms and the associated cognitive benefits.

Expert tips include:

• Begin with simple, manageable steps and minimal goals to reduce the barrier to starting a workout, such as just getting dressed for exercise or aiming for a short session.
  
  
• Keep physical activities engaging by incorporating different activities like circuit training, martial arts, listening to music or audiobooks, and regularly changing your routine to maintain novelty and prevent boredom.
  
  
• Enhance commitment by joining a class, finding a workout buddy, participating in team sports, or scheduling workouts right after work to create a structured routine.
  
  
• Increase overall physical activity by including non-exercise movements throughout your day, such as walking, stretching, or doing household tasks, especially when energy levels are low.
  
  
• Regularly remind yourself of your fitness goals and the benefits of exercise. Don't hesitate to seek support from friends or wellness professionals with the relevant experience to stay motivated and accountable.

I get it; exercise isn't for everyone - and it can come with a lot of guilt and self-blame, especially when it reinforces deep-rooted beliefs we have about ourselves. 💕However, creating a supportive and understanding environment for yourself can make a huge difference. By being kind to yourself and finding what works for you in an enjoyable and sustainable way, you can truly harness the benefits of exercise to manage ADHD symptoms and boost your overall wellbeing. You've got this! 🌟

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What’s Next?

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If this article has you reconsidering that health kick you’ve been putting off, you might find these related articles interesting. 👇

How to Prioritize Self-Care When You Have ADHD

ADHD's Influence on Eating Habits and Food Choices

Understanding the Complex Relationship Between ADHD and Sleep

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