ADHD & Exercise: How Movement Can Help Your Busy Brain

We’ve all heard that exercise is good for us, but what are the benefits when it comes to managing ADHD?  This post looks at the science behind how exercise can help manage ADHD traits and explores ways to help you commit to an exercise routine so that you can see these benefits. 

1. It boosts dopamine

Regular exercise has been shown to boost dopamine levels, the neurotransmitter that regulates reward and motivation.  For those with ADHD, this boost in dopamine can help manage hyperactivity and impulse control.  

2. It improves motor and cognitive functions

Exercise is also known to increase a brain protein called Brain-Derived Neurotrophic Factor (BDNF). A study found that a disruption of this protein’s signals was linked to neurological conditions such as ADHD. The same study found that increasing your BDNF levels can improve motor and cognitive functions, alleviating symptoms of ADHD.

3. It can boost your mood and sleep quality

Further research has found that regulating these proteins and neurotransmitters through exercise results in mood stabilisation and improved sleep quality. The combination of these benefits means that exercise can be used as a tool to manage symptoms either alongside or instead of medication.

What forms of exercise are most effective for ADHD?

So, are all forms of exercise equally beneficial?  While there are no negative forms of exercise, it is true that those with ADHD may find some forms more effective than others.  For example, group exercise can be helpful because it boosts accountability and serves as a form of body doubling. Group exercise also provides an opportunity to improve social skills and make connections with others.  

A study into the impact of exercise on ADHD found that aerobic exercises, such as swimming and cycling, released the highest level of mood boosting neurotransmitters. Whereas exercise, such as yoga or martial arts, can have a greater impact on mood regulation.  

How can you stick to an exercise routine?

While we can appreciate that exercise is beneficial, there can be many barriers presented by ADHD when it comes to sticking to a regular routine. Fortunately, there are also many tactics that have proven useful for overcoming these barriers. Start off with some short-term goals and ease in with short sessions. Even 5-10 minutes a day can have a positive impact.  

Some people find it helps to vary the types of exercise while sticking to a routine. This keeps things interesting while still reaping the benefits of regular exercise, and don’t be afraid to make changes – your routine should work for you, not the other way round! 

Join one of our ADHD & Exercise events in Liverpool

Here at ADHD Connect, we’re running an exercise campaign called Move For Your Mind, offering the opportunity to come down and try different types of exercise at our in-person workshops and taster sessions. We will also be hosting online talks that will deep-dive into the impact of exercise on ADHD. So, if you’re not sure what will work for you, then come along to find out more.  

Interested? Keep an eye on our website for upcoming events!

Article written by Alice Houston

Alice Houston is a creative writing and film studies graduate, with a passion for local community work and using the creative arts to strengthen connections and support health and wellbeing. When she’s not writing, she enjoys yoga, doing genealogy research, and sitting outside on a sunny day with a good book.

Sources:

Exercise and ADHD: https://www.berkeleypsychiatrists.co.uk/blog/exercise-and-adhd
The Physiology of BDNF and Its Relationship with ADHD:  https://pubmed.ncbi.nlm.nih.gov/25354496/
‘’Feel good’’ hormone could explain why exercise helps boost your brain: https://www.port.ac.uk/news-events-and-blogs/news/feel-good-hormone-could-explain-why-exercise-helps-boost-your-brain 
Putting Cells in Motion: Advantages of Endogenous Boosting of BDNF Production: https://pubmed.ncbi.nlm.nih.gov/33477654/ 
The Impact of Exercise on ADHD, Mental Health, and Well-being: https://hsmh.co.uk/blogs/the-impact-of-exercise-on-adhd-mental-health-and-well-being/ What’s the Best Exercise to Manage ADHD Symptoms? : https://www.webmd.com/add-adhd/exercise-manage-adhd-symptoms