Exercise and ADHD
We all know that physical activity is good for us but for individuals with ADHD, the benefits of regular exercise can be even wider ranging, helping to reduce anxiety and to increase the ability to concentrate and stay focussed.
Why exercise is important and how to start and maintain it
Everyone knows that regular exercise is good for us and it forms an important part of almost every wellbeing programme that’s suggested today.
Exercise is particularly beneficial for people with ADHD. As well as improving physical health, it also has a part to play in reducing stress and anxiety. This is good news, as some studies suggest anxiety affects between 30-50% of adults diagnosed with ADHD.[1] Additionally, exercise has been shown to enhance executive functioning (time management, organisation of workload, prioritising tasks etc), which is a common problem area for those with ADHD. As an additional bonus, many people report greatly improved focus and concentration in the hours after they have exercised.
The above benefits highlight that if it is possible for you to exercise, then aiming to add some form of physical activity into your lifestyle should be a priority.
The NHS recommends that adults aged 19-64 should engage in at least 150 minutes of moderately intense activity every week. The type of activity that you do is entirely your choice. You can be as creative as you like. As long as the activity raises your heart rate then it is effective exercise.
I don’t imagine that much of the above is new information for you, so if you’re like me - you know exercise is a good idea but find doing it consistently is tricky - here are some tips for starting to build a routine:
1. Make your workouts as diverse as they need to be to maintain interest and motivation. Exploring different activities to help keep things fresh is something that people with ADHD are often very good at. You can do this with exercise too.
2. Try different or new forms of exercise until you discover what works best for you. There’s no need to just keep doing the routine that you’ve always done. This can soon feel boring, which makes us less likely to continue.
3. Look for a workout partner or exercise group. This can really help to keep you accountable and motivated.
4. Reward yourself for reaching milestones along the way to keep your motivation high, e.g. after 1 week, 1 month etc. reward your effort by treating yourself to something that feels like a reward. Building any healthy habit takes work and commitment, so do recognise the work that you’ve put into doing this and allow yourself the odd reward to celebrate.
In conclusion, regular exercise is vital for overall health and well-being. By following sensible guidelines and being open to new experiences, you can reap the many benefits that exercise has to offer.
Before starting any exercise regimen, it's important to assess your fitness level and adjust the intensity accordingly. If you have specific health concerns or particular medical circumstances, it’s always sensible to consult a healthcare professional before beginning a new fitness routine.
[1] https://www.sciencedirect.com/science/article/abs/pii/S0165178122000373
