Best Types of Exercise for Adults With ADHD

Exercise can be a powerful tool to manage ADHD symptoms. By moving your body, you can improve your focus, behavior, and even your mood. You can feel more in control and better able to handle your day. Regular physical activity changes how your brain works, making it easier to concentrate and stay calm.

Let’s explore how getting active can help you manage ADHD symptoms.

Does Exercise Help ADHD?

Exercise is an effective tool for people with ADHD. It can improve focus, behavior, and motor skills. It works by changing brain function, reducing impulsivity, and boosting emotional health.

Improving Brain Function and Attention

Exercise helps your brain by increasing dopamine and serotonin levels, which are often lower in individuals with ADHD. It also boosts brain-derived neurotrophic factor (BDNF), supporting brain growth and adaptability. These changes make it easier to focus, process information, and control impulses.

Exercise improves attention. For example, moderate-to-high-intensity exercises boost focus. One study showed that regular exercise improved focus by 60%.

These small improvements add up over time, making it easier to handle school work and daily tasks.

Strengthening Executive Functions

People with ADHD often have trouble with executive functions, such as planning, problem-solving, and memory. Exercise can improve these skills by promoting brain growth and strengthening connections between brain regions. Activities like interval training, alternating between fast and slow movements, are especially helpful.

In one study, children who exercised for 12 to 14 weeks improved their ability to plan, stay organized, and follow multi-step instructions.

Another study found that children who exercised three times a week for an hour showed better response control, meaning they were less impulsive.

Enhancing Motor Skills and Physical Fitness

Children with ADHD often struggle with motor skills like balance and coordination. Exercise helps by improving control and coordination. Activities like dancing, swimming, and table tennis combine movement with focus, helping build motor skills while keeping children engaged.

For example, a study on rhythmic dancing showed that children’s attention and coordination improved after just 30 minutes of dancing to music.

Over time, better motor skills make it easier for children to participate in sports, play with friends, and feel more confident.

Boosting Emotional Health and Social Skills

Exercise supports emotional health as well. Regular exercise helps children with ADHD feel calmer and more in control of their emotions. Activities that combine movement with mindfulness, like yoga or rhythmic exercises, can improve emotional regulation.

Exercise also helps children develop better social skills. With increased focus and less impulsivity, they can interact more easily with others, leading to stronger friendships and improved self-confidence.

Types of Exercise for ADHD Adults

Not all exercises offer the same benefits for managing ADHD. Some activities are particularly effective because of their unique effects on the brain and body. Here are the most beneficial types of exercises for ADHD adults.

1. Aerobic Exercise

Aerobic activities like running, cycling, and swimming effectively manage ADHD symptoms. Aerobics is one of the best exercises for ADHD adults because it increases heart rate and blood flow to the brain, releasing neurotransmitters that improve focus and attention.

A higher heart rate during these activities enhances cognitive function and reduces impulsivity.

For example:

Running

Running increases neurotransmitter levels essential for attention and focus while boosting heart rate.

First, begin with short distances at a comfortable pace to build endurance. Aim for 30-minute sessions three to four times weekly.

Running outdoors can offer added benefits from exposure to nature, reducing ADHD symptoms.

Cycling

Cycling provides a low-impact, high-intensity workout that enhances mood and cognitive function. Use a properly fitted bicycle and safety gear.

Begin with 20–30 minutes of moderate-intensity cycling, gradually increasing as you build comfort. Consistency is key, so try for at least three sessions per week.

Swimming

Swimming delivers a full-body workout that increases endorphins, improving mood and concentration while raising heart rate.

Look for local pools with lap swimming options. Start with 20-minute sessions, maintaining a steady pace. Gradually increase session length and vary strokes to engage different muscles.

Brisk walking

Brisk walking enhances cognitive function by increasing blood flow to the brain, aiding focus and attention.

Incorporate 30-minute brisk walks into your routine. Walk at a pace that raises your heart rate but allows for conversation. Choosing green or scenic routes can enhance the calming effects.

2. Strength Training

Strength training is one of the best workouts for ADHD adults because it enhances focus, impulse control, and mental discipline while reducing stress. Exercises like push-ups, squats, and weightlifting can improve physical and cognitive health.

Start with bodyweight exercises to build foundational strength:

• Push-ups strengthen the chest, shoulders, and triceps. Begin in a plank position, lower your body until your chest is close to the floor, and push back up. Perform 2–3 sets of 8–12 repetitions.
• Bodyweight squats target the quadriceps, hamstrings, and glutes. Stand with feet shoulder-width apart, lower into a seated position while keeping your chest up and knees over your toes, then return to standing. Complete 2–3 sets of 10–15 repetitions.
• Lunges engage the glutes, hamstrings, and calves. Step forward with one leg, lower your body until both knees are at a 90-degree angle, then push back to the starting position. Do 2–3 sets of 10 repetitions for each leg.
• Planks enhance core stability. Hold a straight-line position with your weight on your forearms and toes for 20–30 seconds, increasing duration gradually as you build strength.
• Glute bridges strengthen the glutes and lower back. Lie on your back, bend your knees, and lift your hips off the ground by squeezing your glutes. Lower back down and repeat for 2–3 sets of 12 repetitions.

Introduce resistance once you’re comfortable with bodyweight exercises:

• Resistance bands are ideal for beginners and can be used for exercises like bicep curls, tricep extensions, and rows.
• Free weights like dumbbells can be used for shoulder presses, deadlifts, and bench presses. Start with light weights and prioritize proper form.

To ensure progress, aim for two to three strength training sessions per week, with rest days in between for muscle recovery. Gradually increase resistance or repetitions to build strength and endurance. Incorporate various exercises to target all major muscle groups and prevent monotony.

Always prioritize safety. Begin each session with a 5–10 minute warm-up, such as light cardio or dynamic stretches, to prepare your muscles. Focus on technique, avoid injuries, and consult a fitness professional. Listen to your body and adjust exercises if you experience pain or discomfort.

3. Mindfulness-Based Exercises

Mindfulness-based activities like yoga and tai chi combine physical movement with mental focus. These practices are particularly effective for managing ADHD.

To start, join beginner classes. Online platforms like Alo Moves and local studios provide accessible options.

Utilize guided sessions, such as YouTube’s "Tai Chi 5 Minutes a Day" series, to follow simple routines.

Practice two to three times per week, starting with 10–15-minute sessions. Gradually increase the duration as confidence grows. Combine mindful breathing with movements to enhance focus and relaxation.

4. High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) can help improve ADHD symptoms quickly. A study found that college students with ADHD showed small to medium improvements in focus and mood right after a single HIIT session. For example, processing speed improved significantly, helping with tasks that need quick thinking.

HIIT also reduced depressive symptoms, making it a useful addition to other ADHD treatments. Around 78% of participants with ADHD reached a high heart rate during exercise, showing its effectiveness. Even one brief session can make a noticeable difference in mental and cognitive health.

Here’s a beginner-friendly HIIT routine to try:

• Do jumping jacks at high intensity for 20 seconds, then rest for 40 seconds. Repeat three times.
• Perform high knees for 20 seconds, running in place while lifting your knees to your chest. Rest for 40 seconds. Repeat three times.
• Complete burpees for 20 seconds, transitioning from a squat to a plank and back, ending with a jump. Rest for 40 seconds. Repeat three times.
• Try mountain climbers for 20 seconds, alternating knees to your chest from a plank position. Rest for 40 seconds. Repeat three times.
• Do squat jumps for 20 seconds, lowering into a squat and jumping explosively. Rest for 40 seconds. Repeat three times.

Follow these steps to get the most out of your HIIT routine:

• Start with a 5-minute warm-up, such as light cardio or dynamic stretches, to prepare your body.
• End with a 5-minute cool-down using static stretches to support recovery.
• Match the intensity to your fitness level and maintain proper form throughout.
• Limit HIIT workouts to two or three times per week, with rest days in between for recovery.
• Listen to your body and modify exercises if needed to avoid injury.

5. Team Sports and Group Activities

Participating in team sports or group activities can provide meaningful ways to manage ADHD. These activities combine social interaction, structure, and opportunities for skill-building.

To find the right activity, explore these practical options:

Join a Local Sports League

Many YMCA branches organize adult sports leagues, including basketball, soccer, and volleyball. These programs promote physical activity and social interaction.

You can also check local community centers for adult sports leagues or fitness classes. These often cater to various skill levels and interests, making it easier to find something that fits you.

Explore Meetup Groups

Platforms like Meetup.com host groups specific to different fitness interests and skill levels. These groups can help you stay accountable while fostering a sense of community.

Wrap Up

Activities like yoga or team sports support emotional health and social skills by promoting calmness, self-control, and interaction. High-intensity exercises and aerobic workouts offer quick, effective benefits for attention and mood. Regular physical activity not only helps you stay organized but also builds confidence and resilience.

By making exercise part of your routine, you can better manage ADHD and lead a healthier, more balanced life.

FAQs On Exercises For ADHD Adults

How often should I exercise for ADHD?

Aim for 30-40 minutes of moderate to vigorous activity 4-5 days a week. Even short sessions help if done regularly.

Can exercise replace ADHD medication?

No, exercise complements medication but doesn’t necessarily replace it. Always follow your doctor’s recommendations for treatment.

How do I stay consistent with exercise if I have ADHD?

Choose activities you enjoy, set small goals, and consider exercising with a friend or group to stay motivated.

Are team sports good for kids with ADHD?

Yes, team sports build social skills, encourage structure, and boost self-esteem. However, individual sports may suit kids who struggle with group settings.

Is there a risk of injuries, like concussions, for ADHD athletes?

Yes, ADHD athletes may face a higher concussion risk. Consult with a coach and monitor safety in contact sports.