Did you know that just one workout can transform your ability to focus? If you’re living with ADHD, this isn’t just interesting science. It could be a game changer for you. I’m Doctor Tracey Marks, a psychiatrist, and I make mental health education content to help you strengthen your mind, fortify your brain, and build resilience.
In previous discussions, we explored how exercise reshapes your brain and compared different types of movement. Today, we’re focusing on a specific application: how exercise can be a powerful tool for managing ADHD symptoms. Let’s start by understanding what’s happening in the ADHD brain and how exercise can make a difference.
One of the key players in ADHD is dopamine, a neurotransmitter that controls attention, motivation, and reward. In ADHD, there’s often a dysregulation of dopamine. And here’s where exercise comes in: physical activity boosts dopamine production and release in the brain. This increase in dopamine can help improve focus and attention.
Regular exercise can lead to long-term improvements in dopamine signaling. What does dopamine signaling mean? “Signaling” refers to the complex process of how dopamine transmits information between nerve cells. ADHD is not just about having too little dopamine.
It’s about how effectively the brain uses it. Think of dopamine like a key in the brain. Cells have special locks, which are the receptors that this key fits into. In ADHD, there can be problems with both the keys and the locks. Either the keys don’t quite fit right, or there aren’t enough working locks to receive the signal.
This is why ADHD affects the brain’s reward pathway, making it harder to maintain attention and control impulses. Exercise helps by not only producing more dopamine but also by improving how well the brain responds to it—like upgrading both the keys and the locks at the same time.
Norepinephrine is another important transmitter that is negatively affected in ADHD. Exercise temporarily increases norepinephrine, which enhances alertness and cognitive performance during and shortly after exercise. This temporary boost can improve sustained focus and attention during tasks.
These chemical boosts are paired with changes in brain structure, specifically in the prefrontal cortex. The prefrontal cortex is the brain’s command center, and it’s often underactive in ADHD. Exercise increases blood flow and activity to the prefrontal cortex. This enhanced activation can improve executive functions like planning and impulse control over time.
Regular exercise may strengthen prefrontal cortex connections. Not all exercise is created equal when it comes to ADHD. Let’s look at how different types of physical activity can target specific ADHD symptoms. Aerobic exercise, like running or cycling, offers significant benefits for managing ADHD symptoms, particularly sustained attention.
Even a single bout of moderate-intensity cardio can improve attention and cognitive performance for up to two to three hours afterward. This makes it a great tool to use before tasks that require a lot of focus or problem-solving. For longer-term benefits, regular sessions of moderate-intensity cardio lasting thirty to forty minutes are most effective. This duration provides enough time to stimulate neurotransmitter release, including dopamine and norepinephrine, which enhance focus and motivation.
Additionally, serotonin and endocannabinoids are boosted, helping regulate mood and reduce stress. Serotonin helps stabilize mood and reduce anxiety, while endocannabinoids promote relaxation and counteract hyperactivity. So aerobic exercise can help manage both emotional and physical symptoms of ADHD.
While cardio gets a lot of attention, strength training has unique benefits for ADHD, especially for impulse control. Resistance exercises like weightlifting or bodyweight exercises can improve the brain’s ability to control impulses and stay focused. Imagine the brain has a pause button that helps stop interruptions, focus on work, resist checking a phone, or think before reacting in a heated moment.
This pause button is what scientists call inhibitory control. It acts like the brain’s brakes, helping manage impulses and distractions. This is especially valuable in ADHD, where impulsivity often feels like pressing fast-forward.
Resistance training helps build the mental capacity to hit pause instead. It does this by promoting the release of growth factors like IGF-1, which enhance brain cell growth and repair. Over time, these changes make it easier to stay on track, resist temptations, and make thoughtful decisions.
This effect is real. Even single sessions of moderate-intensity resistance exercise have been shown to enhance cognitive function in the short term. One study showed that the effects lasted approximately forty minutes afterward. And remember, consistency is key. Regular resistance training over time can lead to more stable improvements in the brain’s pause button function.
If you have ADHD, starting and sticking to new habits can be challenging. Here’s how to make it easier for children with ADHD. The key is making movement fun and varied—think playground activities, martial arts, or dance classes. Keep sessions short—fifteen to twenty minutes is perfect.
Use movement breaks during homework time to maintain focus. For teens and adults, start with small ten-minute movement sessions and gradually build up to thirty minutes as it becomes easier. Mix cardio and strength training to keep things interesting. While many find morning exercise beneficial, the best time to exercise is whenever it fits consistently into a routine.
Experiment with timing to discover what works best. If working out in the evening, finish at least ninety minutes before bedtime so it doesn’t delay sleep. Also, consult a healthcare provider before starting a new routine, especially if there are medical conditions that could limit exercise capacity.
One of the biggest challenges with ADHD is maintaining consistency. Let’s break down some practical strategies for this. First, start tiny—begin with just five minutes of movement. It might not seem like much, but it’s enough to start creating positive changes in the brain.
Celebrate small wins—they’re the building blocks of bigger changes. Second, make it engaging. Leverage personal interests to make exercise more appealing. If music is enjoyable, try dance-based workouts. For nature lovers, consider hiking or running trails. If tech-savvy, fitness apps or virtual reality workouts might be a good fit.
Third, timing matters. Morning exercise can improve focus for daytime activities. But if mornings don’t work, that’s okay. Take movement breaks between tasks. Even brief exercise sessions before challenging work can make a difference in completing tasks more effectively.
Now let’s match specific exercises to common ADHD challenges. If focus is the main struggle, try twenty minutes of moderate cardio before important tasks. For hyperactivity, strength training or high-intensity interval training can help channel some of that energy. If impulsivity is an issue, activities requiring precise movements like martial arts or yoga can be particularly beneficial.
Here’s some encouraging news: The benefits of exercise on ADHD symptoms can be both immediate and long-lasting. A single session can improve focus for several hours, but regular exercise does even more. It creates lasting changes in brain structure and function, enhancing attention and impulse control over time.
It’s important to note that exercise isn’t meant to replace other ADHD treatments. It’s an effective tool to add to a management strategy. The key is finding ways to move that are enjoyable and sustainable.
For now, start thinking about how to add more general movement into daily routines. Even small changes can make significant differences in managing ADHD symptoms.
