Exercise and ADHD: How Movement Helps Manage Symptoms

If you’re like many of my therapy clients with ADHD, you might already know that exercise helps manage ADHD symptoms. In fact, exercise can sometimes feel like a way to self-medicate. Much like caffeine, which many ADHDers use to boost focus and energy, exercise can make ADHD symptoms more manageable. The catch is that exercise isn’t always easy to maintain.

Let’s talk about why exercise is such a powerful tool for managing ADHD and why it’s also so challenging to make it a regular part of life. We’ll also explore practical tips to help you incorporate movement into your day in a way that works for you.

Does Exercise Help ADHD?

Physical activity can improve lots of mental health issues, including ADHD. When you exercise, your body releases endorphins, dopamine, norepinephrine, and serotonin. These chemicals play a crucial role in regulating mood and attention, making exercise a natural way to boost the same neurotransmitters that ADHD medications target.

Exercise also helps reduce stress and anxiety, two factors that worsen ADHD symptoms. It can help with mood management, decrease anger and mood swings, and lessen anxiety and depression. For some people, regular physical activity has such a profound impact on their symptoms that they’re able to use it as a complementary strategy alongside therapy, medication, or coaching.

However, as with medication or other coping strategies, the benefits of exercise aren’t permanent. The effects wear off over time, which is why consistent movement is key.

Exercise and ADHD for Adults: The Connection

For adults with ADHD, exercise can be a game-changer. Many people I work with tell me that during periods of their life when they were more physically active – maybe they played a sport, commuted by bike, went to the gym regularly, or had an active job – their ADHD felt more manageable. When life shifts, and that activity level drops, their symptoms often feel more unmanageable. 

If this resonates with you, you’re not alone. Many ADHDers rely on exercise without even realizing it because it’s naturally regulating. When that physical activity disappears, the symptoms they’ve been managing might feel like they’re coming out of nowhere.

Why It’s Hard to Stick to Exercise With ADHD

While exercise can be incredibly helpful for ADHD, it can also be a real pain in the ass to stick to. ADHD makes routines and consistency tough, even when we know those routines are helpful. 

Why? Let’s break it down:

• Executive Function Challenges: ADHD impacts executive functioning skills like planning, time management, and self-motivation. These skills are essential for creating and sticking to an exercise routine.
• Low Dopamine: ADHD brains crave dopamine. Unfortunately, activities like going to the gym don’t offer an immediate dopamine hit, which makes them less appealing compared to other options like scrolling social media or playing video games.
• Overwhelm: Figuring out when, where, and how to exercise can feel overwhelming, especially if you’re also juggling work, relationships, and daily responsibilities.
• Boredom: Many traditional forms of exercise, like running on a treadmill or lifting weights, can feel monotonous. It takes a lot more effort to coax ADHD brains into engaging with boring things. 
• Perfectionism: So many ADHD folks view exercise (and a lot of other aspects of life) with an all-or-nothing approach. They think if their routine doesn’t include at least an hour of exercise per day, what’s even the point? Changing these internalized beliefs can make a huge difference in quality of life. 

ADHD and Exercise: A Way to Self-Medicate

The rush of endorphins and dopamine that comes with physical activity can provide a sense of calm, focus, and well-being. This is why some people with ADHD gravitate toward being “jocks” or athletes, as their intense workout schedules help them manage their symptoms, often without even realizing it. However, when the exercise routine stops – whether due to injury, burnout, or life changes – those ADHD symptoms can come roaring back, leaving people feeling overwhelmed, out of control, and ashamed for the sudden struggle. 

That said, while exercise is a powerful tool, it shouldn’t be the only one in your arsenal. Just like you wouldn’t rely on a single strategy to manage your finances or your physical health, ADHD management works best when you take a comprehensive approach. Exercise can’t replace medication, therapy, or other strategies that help you thrive. Instead, think of it as an essential piece of the puzzle. It shouldn’t stand alone, but it can certainly complement and enhance the other tools you’re using.

How to Make Exercise Work for You

So how can you make exercise a consistent and sustainable part of your life, even with ADHD? Here are some places to start:

1. Find Activities You Enjoy

If you hate your workout, you’re not going to stick with it—plain and simple. The key is to find movement that feels fun and rewarding. Here are some ideas to try:

• Join a local sports league (soccer, volleyball, or ultimate frisbee).
• Take classes, like dance, yoga, or weightlifting, to add in a sense of community and accountability. 
• Walk dogs at a local animal shelter.
• Try martial arts or kickboxing.

Experiment until you find something you genuinely look forward to. When exercise doesn’t feel like a chore, it’s much easier to stay consistent.

2. Build Accountability

ADHD brains often thrive with external accountability. Here are a few ways to create it:

• Work out with a friend who will help keep you accountable.
• Hire a personal trainer or join a class where you’ll have someone guiding you. (Bonus: this is less work on your brain, too. Not having to structure your own workout routine can lessen overwhelm and make it easier to stick to.)
• Use apps or online programs with built-in accountability features.

Having someone else involved in your workout routine can make a big difference in helping you show up consistently.

3. Start Small

You don’t need to work out for an hour every day to see the benefits of exercise. Starting small is almost always more effective than going all out, especially if you’re feeling overwhelmed. Try breaking exercise into bite-sized chunks:

• Do a 5-minute workout video in the morning.
• Take a 10-minute walk after lunch.
• Do a few stretches during your work breaks.

A schedule like this is plenty on its own. You don’t need to exercise for a certain amount of time or in a specific way for it to “count.” 

4. Make It Accessible

The fewer barriers you have to exercise, the easier it will be to follow through. This might mean:

• Keeping workout clothes and gear easily accessible.
• Choosing activities that don’t require a gym membership.
• Choosing a gym, pool, or studio that’s close to your house or workplace.
• Doing bodyweight exercises at home instead of driving to a class.

Simplify your routine as much as possible to make it feel manageable.

5. Incorporate Movement Into Daily Life

Exercise absolutely doesn’t have to be formal. Incorporate movement into your day in smaller ways, like:

• Taking the stairs instead of the elevator.
• Doing a quick dance break during work.
• Walking or biking instead of driving when possible.

These little bursts of activity can still provide lots of benefits without the pressure of a full workout routine.

ADHD Therapy and Coaching Can Help

Remember: exercise isn’t about perfection, and it’s not a moral obligation. It’s just one tool among many to help you feel more balanced and empowered. If you’re ready to find a routine that works for you, reach out today. I’m here to help you navigate ADHD, exercise, and everything in between. Together, we can explore what’s getting in the way of your goals, develop strategies to overcome obstacles, and build a plan that feels sustainable and tailored to your unique needs.

Learn about my therapy services (including EMDR and talk therapy) if you’re located in Idaho or Iowa. For all other locations, check out my coaching services. My coaching program offers all the same expertise, tools, and guidance as therapy in a more direct and goal-oriented approach that you can benefit from anywhere.