Unleashing the Power of Movement: How Exercise Helps Manage ADHD Symptoms

Have you ever found yourself pacing as you talk on the phone? Perhaps you get antsy or fidget while on Zoom calls? Many of us with ADHD do. And while we were taught as kids to sit still in order to pay attention in the classroom, what if I told you for those with ADHD, this life lesson is actually preventing us from performing at our highest potential?

The Importance of Stimming

In a recent study published in the Journal of Child Neuropsychology, researchers found children with ADHD perform on tests that require complex attention better when they’re fidgeting.

“Exercise turns on the attention system, the so-called executive functions—sequencing, working memory, prioritizing, inhibiting, and sustaining attention,” says Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain. “On a practical level, it causes kids to be less impulsive, which makes them more primed to learn.”

ADHD is a neurodevelopmental disorder that affects individuals of all ages. Still, it often goes undiagnosed in marginalized communities, which leads to being diagnosed late, and unfortunately, very little research has been done on ADHD in adults.

Benefits of Movement on ADHD Brains

Yes, medication and therapy can be life-changing for those with ADHD, but often, it’s not enough. Incorporating movement into daily routines can be an extremely effective strategy for managing ADHD symptoms.

Engaging in physical activity stimulates the release of neurotransmitters like dopamine and norepinephrine, which play key roles in regulating our ability to focus our attention. Those with ADHD are often deficient in these chemicals, which are responsible for improving cognitive performance and executive functioning. Movement also increases blood flow to the brain, facilitating the delivery of oxygen and nutrients necessary for neural processes.

For those whose ADHD comes with hyperactivity, incorporating regular exercise into our lives can also alleviate some of the frustration and restlessness we experience. When we channel our excess energy into productive physical activities, we can experience a reduction in hyperactivity and impulsivity. Consequently, this promotes an enhanced ability to concentrate, remember information more effectively, and follow instructions better.

Furthermore, regular physical activity not only can improve mood and decrease levels of anxiety and depression, but the release of endorphins during exercise has also been linked to reduced stress and enhanced overall emotional wellbeing. Additionally, it can help with self-esteem and provide a sense of accomplishment, both of which are vital in managing the challenges of ADHD.

At this point, it should be clear that incorporating movement into daily routines is exceptionally effective as a support to those working to manage ADHD symptoms. That being said, it’s not lost on me that routine and consistency are both aspects of the ADHD experience which make it extremely difficult to create and stick to a routine.

Often the issue with routines is people haven’t taken the time to build a habit. I hate to break it to you, but ADHD brains don’t form habits like neurotypicals. We will always have to instigate tasks. That’s part of our executive dysfunction. So, what do we do then?

5 Tips to Incorporate Movement Into Your Life with ADHD

(1) Avoid the all-or-nothing fitness routine.

An all-or-nothing mentality can lead to a cycle of intense exercise followed by periods of nothing because we miss one day and feel like we’ve failed. Our executive dysfunction also makes it challenging to plan and organize ourselves. All-or-nothing regimens rely heavily on strict schedules and rigid goals, which can overwhelm us and make us feel like a failure when we don’t stick to them, which we realistically won’t.

It’s much healthier to incorporate enjoyable and varied movement practices that allow us to be flexible in our approach and more effective in promoting long-term adherence to a fitness plan. You don’t need to commit to a seven-day-a-week CrossFit plan. You can commit to adding movement three days a week, and remember all movement counts! Dance parties in the kitchen? 100%. Taking your pup for a 20-minute walk? That counts, too! And don’t forget to celebrate your accomplishments!

(2) Find activities that are fun for YOU

The best exercise is the one that makes you feel good! Let go of the pressure that workouts have to look a certain way, forcing ourselves to do something that doesn’t work. If you hate running, you’re not going to commit to running. Maybe you like walking your dog, or maybe you like going to yoga with friends, or rock climbing. Whatever lights you up and makes you excited to move your body, do more of that!

(3) Mix it up

Come on now, you know we get bored quickly. Don’t force yourself to stick to one type of movement indefinitely. Mix it up. In any given week, I combine rock climbing, yoga, lifting weights, going for walks and/or hikes, and taking HIIT classes. Satisfy your natural curiosity by experimenting and trying new fun things! ClassPass can be an excellent option for this.

(4) Try body doubling

If you haven’t heard of body doubling, it’s life changing. It’s the practice in which a person with ADHD works on and completes potentially frustrating tasks alongside another person. Having someone to do things with can help anchor us, keep us on task, and help with the completion of the task. There hasn’t been any research done (because, of course, there hasn’t), but anecdotally having a buddy to do things with can be extremely helpful.

(5) What about the days you just can’t even?

Living with ADHD can be so exhausting. Some days we need to rest and relax. Listen to your body. This is why all-or-nothing isn’t the approach for us; sometimes, we need breaks. Tending to yourself doesn’t make you lazy, it means you're taking care of yourself.

At the end of the day, supporting ourselves while living with ADHD means creatively finding ways to acknowledge and support our needs. Movement is an excellent way to do that, and it has its own set of challenges.

Be gentle with yourself on this journey, let yourself be curious and playful, and try new things. You’ll learn what works for you, what doesn’t work, what supporting yourself looks like, and how to tend to your body and mind in a way that holistically benefits you.