ADHD is a diagnosis that affects approximately 4.4% of adults in the United States (about 8.7 million people). Some common symptoms of ADHD include: difficulty paying attention, impulsiveness, restlessness, hyperactive-impulsive behavior and forgetfulness. In order to combat these symptoms, in recent years, studies have been conducted to show the benefits that exercise can have on individuals with ADHD and their symptoms. In this article, we’ll explore the surprising science behind exercise and ADHD– and how it can improve symptoms.
Does Exercise Help ADHD?
If you’re wondering if exercise actually helps with ADHD, the answer is, generally, yes. Exercise can significantly positively impact both children and adults with ADHD. While not a replacement for medication or therapy, it serves as a powerful complementary tool, with the following benefits:
- Improved attention & executive function: Regular physical activity enhances attention, cognitive control, planning, and motor skills in kids with ADHD.
- Mood, motivation, and neurochemical benefits: Exercise triggers endorphin release, boosts dopamine and norepinephrine (key brain chemicals often low in ADHD), and eases anxiety and depression—contributing to better overall focus and wellbeing .
- Short‑term mental boost: A single bout of moderate aerobic exercise elevates energy and motivation immediately—helpful before high-demand tasks.
Together, this evidence supports using exercise as a valuable adjunct to traditional ADHD treatment.
What’s the Best Exercise for ADHD Adults?
No single “best” exercise has been decisively proven—but certain types consistently show benefits:
- Aerobic workouts: Activities like brisk walking, cycling, running, or swimming enhance executive function and mood.
- Structured, engaging forms: Martial arts, dance, team sports, or circuit training that blend mental focus with physical exertion may offer added cognitive improvement.
- Short, frequent bursts: Even brief sessions (e.g., a 5–10 minute walk or jog) can boost dopamine and break through focus barriers .
A general rule of thumb; Aim for 150 minutes of moderate aerobic activity weekly (e.g., 30 minutes five days a week), mixed with activities requiring coordination and mental focus. Ultimately, select exercises you enjoy—sustainability matters most.
Tips on How to Exercise with ADHD
Here are practical strategies to build and stick with an exercise routine:
- Choose enjoyable, varied activities
- Pick workouts that feel fun rather than “work”—perhaps a sport you like or alternating between types to maintain interest.
- Pick workouts that feel fun rather than “work”—perhaps a sport you like or alternating between types to maintain interest.
- Mix durations intelligently
- Use short bursts (5–10 minutes) throughout the day for quick focus boosts, and longer sessions (30–60 minutes) for deeper mood benefits.
- Use short bursts (5–10 minutes) throughout the day for quick focus boosts, and longer sessions (30–60 minutes) for deeper mood benefits.
- Routine and structure
- Schedule specific “exercise appointments” in your planner. Pair workouts with external cues—exercise right after work or meals—to reduce friction and leverage habit strength.
- Schedule specific “exercise appointments” in your planner. Pair workouts with external cues—exercise right after work or meals—to reduce friction and leverage habit strength.
- Start small & build gradually
- Begin with light activity (short walks, home workouts), and increase intensity or duration over time to avoid overwhelm.
- Track progress visually
- Use calendars, fitness apps, or simple tick-off charts. Seeing streaks builds dopamine-fueled momentum—exactly what helps ADHD motivation.
- Use calendars, fitness apps, or simple tick-off charts. Seeing streaks builds dopamine-fueled momentum—exactly what helps ADHD motivation.
- Post-exercise focus transition
- Set a clear short-term task to do after exercise—start writing, reading, or planning—capitalizing on the 1–2 hour window of enhanced focus.
- Set a clear short-term task to do after exercise—start writing, reading, or planning—capitalizing on the 1–2 hour window of enhanced focus.
Exercise is a great place to start, but there’s lots of other alternative therapies that can improve ADHD symptoms (like meditation, nature therapy or aromatherapy). Learn more about alternative therapies for improved mental health.
Medication and Therapy- Top Tier Tools
Exercise isn’t a standalone cure for ADHD—but it’s a scientifically backed, low-side-effect strategy that improves focus, executive function, mood, and motivation. However, it should be paired alongside with traditional treatments like therapy and medication.
At Associated Clinic of Psychology, our professional experts in psychiatry and mental health therapy can help manage your ADHD symptoms and diagnosis.
We also offer ADHD Assessments.
Request an Appointment Today to get started on your journey to manage your ADHD symptoms- you’re worth it!
