Attention Deficit Hyperactivity Disorder (ADHD) is a condition that challenges many individuals with issues like inattentiveness, impulsivity, and hyperactivity. Affecting both children and adults, ADHD is rooted in an imbalance of neurotransmitters—particularly dopamine—in the brain.

While medications and therapies are often prescribed, exercise is emerging as a highly effective complementary treatment. Let’s explore how exercise impacts the brain, how it helps manage ADHD symptoms, and the best activities for both kids and adults.

How Exercise Benefits the Brain

Exercise has a transformative impact on brain health, benefiting cognitive functions and emotional well-being. Here’s how it works:

Boosts Memory

Age-related declines in memory are linked to reduced blood flow to the brain. Exercise enhances cardiovascular health, improving circulation and helping to prevent memory loss. Both aerobic activities (like running) and anaerobic exercises (such as weightlifting) support this vital function.

Enhances Learning

Exercise promotes brain plasticity, the nervous system’s ability to adapt and form new connections. This adaptability enhances mental and physical skill retention, making it easier to learn and grow.

Improves Mood

Have you experienced a "runner’s high"? That’s the result of endorphins and endocannabinoids released during exercise, which elevate mood and create feelings of well-being. Regular exercise is also linked to a reduced risk of depression.

Protects Against Cognitive Decline

Exercise can delay or even prevent conditions like Alzheimer’s disease. The American Heart Association recommends at least 150 minutes of moderate aerobic activity and two days of strength training weekly for optimal brain health.

Exercise as an ADHD Treatment

For individuals with ADHD, exercise offers unique benefits beyond general brain health. Let’s look at its specific effects:

Encourages Dopamine Release

Dopamine, a neurotransmitter crucial for focus and motivation, is often deficient in people with ADHD. Exercise naturally increases dopamine levels, providing effects similar to medications like Adderall.

Improves Executive Function

Executive functions—skills like organization, time management, and multitasking—are areas where ADHD can cause significant difficulties. Studies show that regular exercise can improve these functions, enhancing focus and productivity.

Elevates Brain-Derived Neurotrophic Factor (BDNF)

BDNF, a protein crucial for learning and memory, is often disrupted in ADHD. Aerobic exercise has been shown to increase BDNF levels, potentially addressing this imbalance.

Regulates Behavior and Attention in Children

• Hyperactivity is a hallmark of ADHD in children. Exercise serves as a productive outlet for their energy, reducing aggression and improving attention spans.

Best Exercises for Kids with ADHD

For children with ADHD, physical activity provides a constructive way to channel energy and improve focus. The CDC recommends at least 60 minutes of activity daily for children over six. Here are some fun and effective options:

• Team Sports: Activities like basketball, soccer, and hockey teach cooperation and offer structure.

• Outdoor Play: Hiking, bike riding, and tag combine exercise with play.

• Games: Hopscotch, jump rope, and hide-and-seek improve coordination and keep kids engaged.

• Exercise Classes or Videos: Guided workouts help maintain interest and consistency.

The key is variety and enjoyment to keep kids motivated.

Best Exercises for Adults with ADHD

For adults, maintaining a regular exercise routine is crucial to managing ADHD symptoms. Here are some activities to consider:

• Aerobic Workouts: Running, cycling, and swimming improve cardiovascular health and dopamine levels.

• Strength Training: Weightlifting and bodyweight exercises enhance focus and provide a sense of accomplishment.

• Complex Activities: Martial arts and dance engage both the body and mind, improving coordination and self-discipline.

• High-Intensity Interval Training (HIIT): Alternating bursts of activity with rest keeps workouts dynamic and effective.

Scheduling workouts into your daily routine ensures consistency and long-term benefits.

A Personal Journey: ADHD and Exercise

As someone diagnosed with ADHD in childhood, I’ve experienced firsthand how transformative exercise can be. Here’s my story:

Growing Up with ADHD

From a young age, I struggled with focus and impulsivity, leading to an ADHD diagnosis. Medications like Ritalin helped, but their side effects, particularly appetite suppression, were challenging. By my teenage years, I turned to sports and exercise as an alternative way to manage my symptoms.

Finding My Passion

In middle school, I discovered the weight room and became fascinated with fitness. Exercise became my outlet for pent-up energy and emotions, helping me stay centered. Whether through team sports or weightlifting, physical activity gave me clarity and focus.

Where I Am Today

Now, as an adult, exercise remains essential to how I manage ADHD. When I stick to a routine of three workouts a week, my mood and focus improve noticeably. Skipping workouts, however, leads to increased impulsivity and a lack of focus. Exercise has become a cornerstone of my ADHD management strategy.

The Bottom Line

ADHD is a complex condition, but its symptoms can be effectively managed through a combination of approaches, including exercise. By boosting dopamine, improving executive functions, and enhancing mood, regular physical activity provides a natural and powerful way to address ADHD challenges.

For children, incorporating enjoyable daily activities is key. For adults, a mix of aerobic and resistance exercises can lead to lasting improvements. From personal experience, I can confidently say that exercise has been life-changing—a simple yet impactful step toward better focus, balance, and well-being.

If you or someone you know has ADHD, consider adding regular exercise to your routine. It’s a small change that can make a significant difference.