Exercising with ADHD: Why is it so incredibly important?

Exercising if you have ADHD can be a real game changer. It not only helps you burn off energy but also improves your sleep quality.

Whether you choose a team sport or something individual, exercise makes a big difference.

In this article you will discover:

• The Benefits of Exercise for People with ADHD
• How exercise can help you sleep better
• Which sports are best for people with ADHD
• How to make exercising more fun and avoid getting bored of it

Besides getting fit, exercise has many other benefits. Exercise can be especially helpful for people with ADHD in many ways:

Exercise increases the production of neurotransmitters like dopamine and norepinephrine, which are essential for attention and focus (it works similarly to ADHD medication). This is especially important for people with ADHD, as they often have difficulty concentrating.

Exercise helps your brain develop "new pathways," which helps you better control your impulses. This is partly due to the positive effect exercise has on the prefrontal cortex, the brain region that regulates impulse control. This is crucial for people with ADHD, who often act impulsively.

Exercise reduces anxiety and gloomy thoughts, which are common with ADHD. It helps improve mood and promotes better emotional balance.

Exercise improves cognitive functions such as memory and problem-solving, which are often weaker in people with ADHD. This helps with performing daily tasks and maintaining structure.

 Regular exercise has a positive effect on your biorhythm and sleep quality. This is very important for people with ADHD, who often suffer from sleep problems.(1)(2)

Let's take a look at how exercising as an ADHD sufferer can improve your sleep quality.

People with ADHD often have trouble getting enough rest and sleep, for three reasons:

1. Feeling tired and going to bed - Constant thoughts and impulses make it difficult to recognize when you are tired and to go to bed.
2. Falling asleep - Even when you do go to bed, it can be difficult to actually fall asleep due to a busy mind.
3. Stay asleep - During the night, distractions and restlessness can prevent you from sleeping well.

Good sleep is crucial for managing ADHD symptoms, such as mood, concentration, and energy levels.(3)

Sports can help with this:

1. Physical fatigue can make it easier to fall asleep
2. Exercise promotes deeper and more restorative sleep(4)
3. This results in better mood, focus and energy upon waking.

Exercise can be a good way for people with ADHD to burn off energy, improve focus, and develop social skills.

Here are some suitable options for exercising with ADHD:

Team sports like soccer, basketball, and volleyball promote social interaction. They require teamwork and communication, which is valuable for developing social skills.

In addition, the social pressure to perform can motivate you to exercise regularly, which can make it easier to cancel.

Individual sports such as swimming, running and cycling offer more flexibility because you can train when it suits you.

Although they require self-discipline, achieving personal goals provides a boost in self-confidence and motivation.

Martial arts are good for impulse control and are also very challenging. This helps you stay motivated and also better control your impulses.

Finally, martial arts help improve your focus, because a moment of inattention is immediately punished by your opponent.

Are you excited to start exercising? Or are you still struggling to find the motivation?

I have some tips that can help you take the first steps.

If you have ADHD, you quickly become bored with things. So choose an activity you really enjoy, so you can keep it going longer and avoid boredom.

Apps and sports watches help you track your progress and set goals. For people with ADHD, this is a useful way to stay focused and motivated, especially when exercising with friends or family.

Mindfulness exercises, such as yoga, not only help you focus better, but also provide peace and relaxation, something that many people with ADHD benefit from after a busy day.

Sources used

1. Mehren, A., Reichert, M., Coghill, D., Müller, HHO, Braun, N., & Philipsen, A. (2020). Physical exercise in attention deficit hyperactivity disorder – evidence and implications for the treatment of borderline personality disorder. Borderline Personality Disorder And Emotion Dysregulation , 7 (1). https://doi.org/10.1186/s40479-019-0115-2
2. Chan, Y., Jang, J., & Ho, C. (2022). Effects of physical exercise on children with attention deficit hyperactivity disorder. Biomedical Journal , 45 (2), 265–270. https://doi.org/10.1016/j.bj.2021.11.011
3. Hvolby, A. (2014). Associations of sleep disturbance with ADHD: implications for treatment. ADHD Attention Deficit And Hyperactivity Disorders , 7 (1), 1–18. https://doi.org/10.1007/s12402-014-0151-0
4. Alnawwar, MA, Alraddadi, MI, Algethmi, RA, Salem, GA, Salem, MA, & Alharbi, AA (2023). The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus . https://doi.org/10.7759/cureus.43595