Moving Forward: Exercise as a Keystone in ADHD Management

Written by: Claudia Haller NBC-HWC

Living with ADHD often feels like being on a never-ending treadmill, where keeping pace with your daily tasks seems to require more effort for you than it does for others. The ADHD journey isn't just about managing attention or impulsivity; it's also about tackling the profound tiredness that comes from the constant intentional effort to focus and stay organized. My own path to understanding the integral role of exercise in managing my symptoms reflects this broader quest for not just mental clarity, but the energy to sustain it throughout the day.

​From Skepticism to Daily Routine
After being diagnosed with inattentive ADHD, I was introduced to a comprehensive Brain Health Program. To my surprise, exercise was highlighted as a cornerstone of effective ADHD management. Initially, the thought of fitting regular exercise into my already packed and chaotic schedule seemed impossible. However, the transformation began with small, practical steps such as preparing my workout gear the night before and placing it directly in my morning path. These steps weren't just about planning, they were about overcoming the inertia that often holds us back from starting. Slowly but surely, exercise evolved from an irregularly attempted practice into a vital part of my daily life.

The impact on my energy levels was incredible. Before making exercise a habit, my days were marked by a frustrating paradox: feeling constantly drained, yet unable to channel my energy effectively. Regular physical activity has not only enhanced my focus but also endowed me with a more resilient and sustained energy reservoir, enabling me to approach tasks with a vigor I hadn't felt in years. Skipping a workout now feels like missing a crucial ingredient in my day—not just for managing my ADHD, but for fueling the energy I need to thrive.

Exercise: A Catalyst for Change
Here's why exercise is so transformative for those of us with ADHD:
- Boosts Brain Chemistry: Exercise increases levels of key neurotransmitters, enhancing focus and attention. Even just one or two 5-10 minute workouts in your day can give you the boost of energy you need to keep your focus going when things feel slow.

- Lifts Mood: Regular activity is a natural mood enhancer, combating the anxiety and depression that often accompany ADHD. Whether you work out for 5 minutes or 100, every workout is an opportunity to take care of your mind and body.

- Sharpens Executive Function: Exercise can improve cognitive functions like memory and flexibility, crucial for managing daily tasks. In addition to building up and refining the muscles of your body, movement is crucial for strengthening your mental health.
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- Moderates Impulsivity: Having a workout routine promotes a sense of discipline, helping to curb impulsive tendencies. For those of us who struggle with ADHD and frequently feel that things are getting overwhelming, maintaining a consistent exercise routine can bring you comfort and a sense of control.

Energizing Activities for ADHD
Choosing the right type of exercise can amplify its benefits, giving you more energy and focus when you are in need:
- Aerobic Exercise: Activities like running or cycling boost heart rate and mental clarity. To make these exercises even more effective, take them outside! By exercising outdoors you can experience the benefits of fresh air and exercise all at once. 

- Mind-Body Practices: Yoga and Tai Chi can improve stress management and focus through mindfulness. The aspect of exercise that is key to combating ADHD is the mind-body connection. Getting these two systems in your body connected through mindfulness is extremely beneficial because it aids them in functioning harmoniously throughout your day.

- Team Sports: Group exercise offers structured interaction, enhancing accountability and social engagement. Jump out of your comfort zone, make new connections, and embrace the benefits of exercise and engaging with your community! I recently joined a pickleball community in my town and the benefits I’ve experienced have reached beyond what I could’ve ever imagined!!
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- HIIT: Varied intensity keeps workouts interesting and boosts dopamine levels effectively. HIIT workouts alternate between short periods of exercise and rest which require you to be focused and alert. This aids in enhancing your focus on other tasks that may otherwise be difficult to complete.

Making Exercise a Pillar of Your ADHD Strategy
Incorporating exercise into a routine can be a game-changer. Here are some of the ways that you can incorporate consistent exercise into your life:
- Set Achievable Goals: We often set goals such as “lose weight” or “work out more”. Set specific and realistic goals, starting with small steps and continuing to build momentum. By creating attainable goals, you will actually feel encouraged to continue on the trajectory towards achieving them.

- Seek Support: There are two types of support that can be influential in incorporating exercise, an accountability partner and a coach. Having a buddy who either exercises with you or knows about your new goals and frequently checks in can provide plenty of motivation for you to reach your goals. Having a coach to guide you will provide the necessary structure so that your journey does not feel overwhelming, but rather enjoyable.

- Establish a Routine: Consistency is key to making exercise a habit. In my personal experience, the most effective way of ensuring that I exercise is by laying out my workout clothes and sneakers by my bedside the night before. When I wake up, I have no choice but to follow through with what I told myself I would do when I went to bed.
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- Find Joy in Movement: Exercise can and should be fun! By choosing activities that you genuinely enjoy, you are more likely to incorporate them into your life for the long term. Habits that make you happy will become a lasting part of your life. Finding joy in fitness now will increase the likelihood that you keep it a part of your life forever.

Conclusion
Exercise is far more than just a strategy for physical health; it's a critical element in the ADHD management toolkit, offering both mental clarity and a much-needed energy boost. By integrating physical activity into our daily routines, we can transform the exhausting treadmill of ADHD into a path of resilience and vitality. Let's embrace the power of movement together, step by energized step.
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As I mentioned, having someone to support you during this journey can be an extremely encouraging part of the process. Whether you need a workout buddy to add on the Peloton app, an accountability partner to keep you in check or a coach to guide you in creating healthy habits for you, I would love to be a part of your process. Having seen the incredible impact that exercise has had on my own ADHD journey, I would love to share my wisdom and lessons learned with you. To know more about my qualifications and expertise, read my bio below:

Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC  and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business” and “The Ultimate Guide to Becoming a Successful Soul Professional”.

Additional Resources:
If you’re interested in neuropsychology and exactly why exercise can help people overcome the obstacles of ADHD, check out this fascinating academic review! This piece dives into the research behind physical activity and how it can provide benefits for people struggling with ADHD and even borderline personality disorder. Read more about it here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6945516/ 

For me, yoga and meditation have been an extremely helpful practice in fostering the mind-body connection and addressing my ADHD. Last year, I wrote a blog specifically about meditation tips for the easily distracted that fits hand in hand with this one. Check it out here:  https://www.virtualhealthcoaches.com/blog/meditation-tips-for-the-easily-distracted
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Disclaimer: This blog post aims to provide a comprehensive overview of the benefits of exercise for individuals with ADHD and practical tips for incorporating physical activity into their lives. Remember, it's important to consult with a healthcare provider before starting any new exercise regimen.