Working out when you have ADHD can massively improve your symptoms. It doesn’t so much matter what type of workout you do, as long as you’re exercising regularly. Consistent exercise is so important if you have ADHD as it helps with executive functioning, emotional regulation, stress, and self-esteem. The best thing to do is choose workouts that you enjoy and that you find help manage your symptoms. Here are 9 workouts that help ADHD symptoms.
11 Benefits of Exercise for People with ADHD
- Improves cognitive skills like planning, organization and remembering details
- Reduces stress and anxiety
- Improves attention span and focus
- Reduces impulsivity and hyperactivity
- Better self-regulation
- Improves emotional regulation and mood
- Improves blood flow to the brain, boosting overall brain health
- Regulates neurotransmitters like dopamine and norepinephrine
- Boosts self-esteem and confidence
- Improves concentration
- Enhances sleep hygiene
9 Workouts That Help ADHD Symptoms
1. Cycling
Cycling, whether outside or on a stationary bike, is super beneficial for ADHD symptoms. It relieves stress, improves focus and can help alleviate mood disorders. Cycling engages the brain’s functions such as decision-making and impulse control and the rhythmic movement and focus required for cycling can improve your ability to concentrate. Cycling releases endorphins, boosting your mood and biking outside can keep things interesting while you’re getting fit.
2. Running
Similar to cycling, running is another aerobic exercise that can help with your symptoms. It boosts the release of endorphins, enhancing your mood and improving concentration. Going for a run in the morning or at lunch can improve your productivity and focus for the rest of your day. Running requires balance and coordination, which engages both the body and the brain and can lead to better management of your symptoms. If you find you get bored with running (especially on a treadmill), try running outside, adding intervals to your running sessions, or listening to a pump-up playlist.
3. Strength Training
Strength training (or weight training) is an essential exercise to do if you have ADHD. It can help improve executive functions like planning, organization and working memory, boost mood and reduce impulses. Regular strength training can strengthen the prefrontal cortex of the brain, the area responsible for impulse control and decision making. It also gives you a boost of dopamine, which improves attention, motivation and mental clarity.
4. Martial Arts
Martial arts such as taekwondo or karate teach discipline, control and focus through structured routines and rituals. They help build physical strength and mental resilience, while also creating a sense of calm and reducing impulsiveness. Martial arts can help with self-control and emotional regulation and can also build confidence and self-esteem. It allows you to channel excess energy in a positive way, helping to manage stress and anxiety and inducing composure.
5. HIIT
High intensity interval training (HIIT) such as bootcamp classes, cardio bursts and tabata have been found to lead to immediate, short-term improvements in executive functioning, attention and mood. It can improve your motor skills and emotional regulation, reduce behavioural issues and boost your mental health. Cardio in general helps increase blood flow to the frontal lobe of the brain- the area that struggles with executive function in ADHD brains. Getting blood flow to that area can help decrease symptoms. HIIT is also great for ADHD as it has you doing a number of different exercises so you don’t get bored.
6. Boxing Classes
Boxing improves impulse control and helps you channel your emotions in a healthy way. It requires intense concentration and focus, which many people with ADHD struggle with. The timing and sequencing of boxing classes helps train the brain to focus and stay on task. It provides a healthy outlet for stress and can also help boost self-esteem and confidence, which ADHDers commonly struggle with. Boxing improves your overall fitness, including strength, balance and coordination. It’s a great source of cardio and can stimulate the release of BDNF (brain derived neurotrophic factor), a protein that can help improve cognitive function.
7. Swimming
Swimming is an excellent low impact workout and helps improve cognitive skills, behaviour and mental health in those with ADHD. It requires coordination of different parts of the body and is engaging for the brain. It can help with symptoms such as attention difficulties, mental health and cognitive flexibility, which is the brain’s ability to adapt to new, changing or unplanned events. Swimming helps improve mood by boosting dopamine levels and reducing inflammation, and can also enhance memory, reaction time and overall cognitive performance.
8. Yoga
Mind-body exercises such as yoga are also beneficial for the ADHD brain. Yoga cultivates a sense of calm and focus, and the emphasis on mindfulness and breath work can improve attention span and concentration. Yoga can also strengthen the prefrontal cortex of the brain, which is responsible for executive functions like planning, attention and impulse control. It helps calm the nervous system, reducing stress and regulating your emotions. Yoga keeps your body fit and strong, and also releases endorphins, which help boost your mood.
9. Partner Workouts
If you prefer working out with someone else, get into partner workouts like tennis, fencing, rock climbing, or squash. A partner can help keep you motivated to exercise and these workouts are always fun and different, making them engaging for the brain. The combination of complex movements and adjusting to your partner’s moves works and challenges your brain. They improve focus, self-control and executive function, boost dopamine and improve sleep quality.
Regular exercise is so important when you have ADHD. Once you find the workouts you love best, stick to them and watch your symptoms improve.
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