Can Physical Exercise Help to Manage ADHD?

It’s commonplace to be prescribed medication for ADHD, alongside other treatments such as talking therapy or CBT, or you could be prescribed a combination. However, something that is often overlooked is the benefit that physical exercise can bring to the condition. Alongside the benefits to the body, exercise has emerged as a promising non-pharmacological intervention for managing ADHD symptoms.

Let's take a look at the science behind exercise and the brain and how incorporating movement into daily routines can be a game-changer for individuals with ADHD.

How the Brain Reacts to Exercise

ADHD is characterised by persistent patterns of inattention, hyperactivity, and impulsivity and affects people of all ages, with symptoms often manifesting in childhood and persisting into adulthood. Managing ADHD often involves a combination of therapy and medication but something that often gets overlooked is the effects that physical movement has on the chemicals in the brain.

When we exercise, a natural boost of dopamine is released and ultimately regulated, it also gets your heart pounding and your brain flooded with other chemicals all of which help us to not only feel better physically but mentally clearer with more energy and a lifted mood.  

How These Effects can Positively Impact ADHD

The ADHD brain suffers from a lack of dopamine, so the boost that exercise provides can make an ADHD brain work more like a neurotypical one, also positively impacting cognitive function and mental well-being. Other ways exercise exerts its benefits on the brain are:

• Regulating Neurotransmitters - dopamine, serotonin, and norepinephrine, which play key roles in attention, mood regulation, and executive functions are regulated through exercise, restoring balance, thereby improving focus and impulse control.

• Brain Structure and Function - MRI studies have shown that regular exercise can lead to structural and functional changes in the brain, particularly in regions associated with attention and cognitive control, possibly enhancing neural connectivity and relieving ADHD symptoms.

• Stress Reduction - stress exacerbates ADHD symptoms, however, exercise acts as a stress reducer, triggering the release of endorphins and promoting relaxation.   

Other Ways Exercise can Impact ADHD

Aerobic exercise such as running, swimming, riding a bike, or taking high-impact classes such as HIIT or Zumba are the types of exercise that release chemicals in the brain. However, all forms of exercise are much better than doing none at all and can help us mentally in more ways than one...

Self Esteem

The more you practice a sport the better you get and the more your confidence will increase. The more confident you feel about the sport the more likely you are to practice it, and the more you practice, the stronger your body and mind will get. The endorphins produced during exercise also help tackle depression and anxiety which often come with ADHD.

Routine

Individuals with ADHD tend to thrive on routine so joining a sports club or attending regular classes at the same time every week can be great for the ADHD brain. Once you have established an exercise routine, it’s important to stick to it, team sports can be excellent for this.

Improved Focus

Self-control and focus can be honed just as much as your muscles when it comes to challenging exercise, which is great for the parts of your ADHD that affect your hyperactivity and impulsivity. Martial arts work well in reducing stress and anxiety through intentional movements which are also great at improving discipline, timing, memory, and balance.

Improved Concentration

Inattention is a symptom of ADHD and one that can be frustrating when it comes to school or work life. Tennis and other racket sports are a great way to build concentration, through intense and prolonged focus on the ball and your actions.

Breath Control

Yoga and Pilates can be great for breath control, which ultimately reduces stress and anxiety by focusing on the present, allowing you to slow your thoughts down. Focusing on the breath is a form of mindfulness and is already recommended as a form of ADHD maintenance. If yoga isn’t for you then rock climbing, swimming, and dance are other forms where breath control plays a big part. 

Improved Sleep

Those with ADHD often have difficulty sleeping due to excess energy and racing thoughts, however, exercise can help to burn off this energy and increase brain activity, which should help to tire your brain out when it comes to bedtime. Avoid exercising close to bedtime as this could make sleep more difficult and if you exercise in the evening, then make sure you plan to relax and unwind before heading to bed.

Incorporating Consistent Exercise into your Routine

The beauty of exercise as an ADHD management tool lies in its flexibility and accessibility, however, it is important to make it something that you can easily and consistently do. Here are some practical strategies for integrating exercise into daily life:

• Find What You Enjoy - experiment with different types of exercise until you find one that resonates with you and that you are likely to stick to.

• Make It Routine - consistency is key for ADHD management so schedule regular workout sessions into your routine and treat them as a non-negotiable.

• Pair Exercise with Tasks – utilise the focus and alertness that follows exercise by pairing it with tasks that require concentration to improve productivity.

• Set Realistic Goals – set small achievable goals and increase intensity gradually to avoid burnout or frustration. 

Lead a Happier, Healthier Life with the Help of a Private ADHD Clinic in Manchester

Exercise really can help in more ways than one when it comes to managing ADHD, but it is important to remember that it won’t “fix” ADHD on its own, it is purely a coping mechanism and one that should be paired with other forms of symptom management.

Beyond is a private ADHD clinic in Manchester, founded by a team of people who have ADHD. In response to the challenge of achieving an ADHD assessment and diagnosis from both the NHS and the private sector, they became empowered by personal experience and committed to providing an accessible and genuinely supportive experience.

We are a private ADHD clinic in Manchester and our clinical team has extensive expertise in ADHD assessment and diagnosis. Start your journey today and speak to one of our friendly and helpful team.