Benefits of Exercise for Individuals with ADHD

Exercise is a potent tool for individuals with ADHD. Regular physical activity has been shown to improve focus, attention span, and mood. It also helps reduce hyperactivity and impulsivity, contributing to better overall outcomes in ADHD. Exercise induces the release of neurotransmitters such as dopamine and serotonin, which are crucial for mood regulation and focus. Studies highlight that physical activities can enhance cognitive function and academic performance. Incorporating a consistent exercise routine can improve ADHD symptoms and overall well-being. 

Multiple types of exercise have been shown to be helpful in ADHD management including running, swimming, cycling, strength training, and yoga. In fact, more complicated physical movements, which require more concentration to perform, may bring even more benefit. Thinks of activities like dancing and martial arts in this category. 

Setting Realistic Exercise Goals for Individuals with ADHD

Setting realistic exercise goals is vital for individuals with ADHD. The most important concept to remember is that if you feel like exercise is a burden, you won't do it. It has to be repeatable up to 4 to 5 times a week to get the most benefit. Consider the following when developing an exercise routine:

• Start Small: Begin with short, simple exercises to build confidence and momentum.
• Focus on Consistency: Regular, moderate-intensity workouts are more sustainable than sporadic intense sessions.
• Incorporate Variety: Keep workouts engaging with different types of exercises to prevent boredom.
• Celebrate Progress: Recognize and celebrate achievements to stay motivated.
• Listen to Your Body: Adjust goals based on how exercise affects your body from a physical standpoint, and how it affects mood and energy levels. Your body will adapt positively to exercise over time, so be patient with the process.
• Seek Professional Guidance: Consult healthcare providers or fitness experts for personalized advice and support.
• Standard Precautions Still Apply: As always, if you have any kind of chest pressure, chest pain, pain radiating to the jaw or neck, dizziness, light-headedness, or fainting, call 911 or go to the ER. 

Overcoming Challenges When Starting an Exercise Routine

Starting an exercise routine can be challenging for individuals with ADHD. Here are some strategies:

• Set Realistic Goals: This helps maintain motivation and avoid feeling overwhelmed. Remember, if exercise feels like a burden, you need a different approach.
• Create a Routine: Develop a schedule that fits personal preferences and lifestyle. Two 15 minute sessions of exercise are just as good as one 30 minute session.
• Choose Enjoyable Activities: Engaging in enjoyable exercises makes the process more pleasant. You can also use your devices to listen to music, audio books, or podcasts.
• Seek Support: Friends, family, or professionals can provide encouragement and accountability.

If you gradually work your way into a consistent exercise routine, you will see benefits physically, but you'll also likely see improvement in attention, concentration, anxiety level, and mood.

Dr. Mefford treats ADHD and related disorders across the state of South Carolina via telemedicine. His office is located in Mount Pleasant, SC. He sees people from all areas of South Carolina including Charleston, Hilton Head, Beaufort, Myrtle Beach, Columbia, Greenville, Spartanburg, and Rock Hill.