ADHD and Exercise: The Positive Impact on Symptoms

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition impacting millions globally, including both children and adults. It is characterized by symptoms such as inattention, hyperactivity, and impulsivity, which can greatly affect everyday life. Although medication and therapy are typical treatments for ADHD, exercise is another effective tool that can have a beneficial impact.

Understanding ADHD: Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder influencing attention, impulse regulation, and activity levels. Typical symptoms include inattention, hyperactivity, and impulsivity, which can hinder concentration, organization, and emotional regulation. These challenges frequently affect academic or work performance, relationships, and everyday functioning. Despite these obstacles, many people with ADHD succeed by employing tailored strategies, therapy, medication, and structured routines to manage symptoms and leverage their strengths.

The Link Between Exercise and ADHD: Studies indicate that regular physical activity can greatly alleviate ADHD symptoms by improving brain function and neurotransmitter balance. Exercise elevates dopamine and norepinephrine levels—the same chemicals that ADHD medications target—enhancing focus, motivation, and impulse control. It also increases brain-derived neurotrophic factor (BDNF), which aids learning and memory, and enhances blood flow and oxygen supply to the brain. Over time, consistent aerobic or coordinated exercise can bolster attention, executive functioning, and mood regulation, making it a beneficial complement to therapy or medication.

Types of Exercise:

1. Aerobic Activities: These are especially helpful for managing attention and mood, as they elevate dopamine, norepinephrine, and serotonin levels—neurotransmitters that are frequently reduced in people with ADHD.

• Examples: Running, brisk walking, cycling, swimming, or dancing.

• Tip: Short, intense bursts (e.g., interval training) can help maintain engagement and prevent boredom.

  
  

2. Strength Training: Organized, repetitive exercises enhance discipline, body awareness, and self-control.

• Examples: Weightlifting, resistance band exercises, or bodyweight workouts like push-ups and squats.

• Tip: Set small, achievable goals and track progress visually (charts or apps) to maintain motivation.

3. Mindfulness and Mind-Body PracticesThese help improve concentration, reduce impulsivity, and promote relaxation—areas often challenging for those with ADHD.

• Examples: Yoga, tai chi, or qigong.

• Tip: Start with guided sessions or short online classes; even 10–15 minutes can enhance focus and calm.

4. Coordination or Skill-Based ActivitiesThese engage both the body and mind, enhancing executive functioning and sustained attention.

• Examples: Martial arts, rock climbing, dance choreography, or team sports.

• Tip: Choose activities that offer variety and social interaction, as they can sustain interest and motivation.

5. Daily IntegrationRegular movement throughout the day can be just as impactful as a single long session.

• Examples: Walking meetings, stretching breaks, short bursts of jumping jacks or jogging in place between tasks.

• Tip: Short, intense bursts (e.g., interval training) can help maintain engagement and prevent boredom.

If you are in need of a therapist or counselor, you can utilize a directory service to refine your search based on therapy types, insurance, location, and more. Some counselor directories you can start with are Therapy Den and Mental Health Match. I am a certified Clinical Services Provider specializing in ADHD. To directly connect with Mindful Solutions, you can contact us via email at mindfulsolutions@itherapymail.com, phone at 619-353-5139, or book a complimentary 30-minute consultation on our website.

*Although I am a therapist by profession, I am not YOUR therapist. This article is for informational and educational purposes only, does not replace therapy and does not establish any kind of therapist-client relationship with me. I am not liable or responsible for any damages resulting from or related to your use of this information. To see more information about our disclamer(s): https://www.mindfulsolutionscorp.com/disclaimers