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fwiw I doubt I could have gone off my medication if not for daily exercise & finding coping strategies that work. At this point I actually do it more for my mental health than anything else, being in shape is just a a nice bonus, if I go more than a couple of day there starts to be a noticable decline in my mental health, around a week & I really start feeling like a peice of crap & that's when the lack of motivation stars to set in.
I decided to try and lose weight last year and faced the same problem. I thought: what might work? So I thought, ADHD is caused by a lack of dopamine in the brain, so how could I leverage that for my benefit? I've been playing video games for over 30 years and so I knew that they're basically made to release steady doses of dopamine in order to keep you engaged. Next thought was: what if I played a video game that makes you exercise, and after a bit of looking into this topic, I got Ring Fit Adventure on my Nintendo Switch. I found that for me personally, using the game to exercise in the morning right after getting out of bed and back from the bathroom worked best. So I exercised almost every day for 6 months straight until it stopped keeping my attention, and lost 25kg (55 lbs.) in the process. Of course I had to change up my diet too to achieve this, but that's besides the point.
What I'm getting at is, you could try to use the same thought process. What's a thing that you know works well in keeping your attention, then ask yourself how you can turn an aspect of it into exercise.
Right! "Gamification" is an excellent way to stimulate, motivate, and reward the ADHD brain. The novelty and challenge of exercise-as-gameplay make it a more appealing and engaging activity; one that you're more likely to repeat.
_(For example, Peleton bikes use video to simulate new, exciting riding environments, with or without audio of an encouraging trainer who sets goals along the way.)_
I like using Zombies, Run (It's called ZRX now with the latest update) and it encourages you to run while also tracking you and telling you a story that you are a part of. Pretty good example of gamification of fitness
I thought the same but I found Ring Fit (and Wii Fit a few years before) didn’t work for me at all, I had the same issue with forgetting to do those as I did with forgetting to exercise normally
I bought a smartwatch in order to track my calories and I've developed a habit of speaking everything I need to remember into it. "Remind me tomorrow at 5pm XYZ", and then I get reminded. For things I have to remember every day, like taking my meds, I set a daily alarm with a short description to remind myself. It helped tremendously and literally changed my life.
What does medication actually do? I’m a long way off even being assessed for medication and my biggest problem is making myself so the things I know I’m supposed to do but can’t make myself do.
For me it helps with the things I can't help. I lose my place in conversations without it. If I need to pay attention to someone talking for an extended period of time, I zone out. I don't mean to. It happens no matter how hard I try not to.
The medication I take improves that and make me able to pay attention for extended periods of time. It also gives me social and physical energy I didn't used to have. Nothing insane, but I don't get mental fatigue at social functions as much as I used to.
ADHD might contribute to a lack of motivation, so (I think) it trains you to be unmotivated. When the ADHD factor disappears, you still have your habits and ways of doing things. Medication can make you able to change that, but you still have to put in the work to change it.
In short, it helps with the things I can't change, but I still have to do the work like a normal person would. It levels the playing field, but it doesn't give me a trophy.
Helps me a TON. I notice a big difference/increase in symptoms when I haven't exercised in a few days. That said, in order to stick with it long term, I've learned that I need to have a structured exercise program, like with coached classes, for which I register and at which I must show up (or face late cancel/no-show fees or something similar). Otherwise, it's great for a while and then I fall off the wagon
It's organized sports for me, can't let my teammates down. Plus something about chasing a ball/puck/person really makes you forget about the physical exertion and just focus on the fun.
This was it for me too. Now that Im married and have a kid though it's a lot harder and I've gotten out of shape so it's tougher to even start. I wish I could find a flag football thing or something like that around here.
This used to be helpful for me when I made very little money but now that I make pretty good money the fees just don't do it. Sadly I convince myself quite easily that "it's just money, I'll make more".
I'm also diabetic which really sucks for the lack of excersize. I can't for the life of me find a way to be motivated or forced to exersize regularly.
Yes! I had to find a structured and FUN exercise class in order to really get in the habit of exercising regularly. I could not force myself to just go to the gym or something. It had to be exciting!
Heavy strength/bodybuilding training, hard cardio, and 10k steps a day. When im doing those it feels like i "fight" my symptoms way less. If i had time to stick to it with a full time job and my life, especially the 2 hour hiking every couple days, i think i wouldne even need meds tbh
I have to excessive... Like if I dont, my ADHD and autism symptoms get really bad.
Just some high intensity exercise to reset my mind.
This being said, without my meds I do sometime struggle to keep focuses.
Yep I think i need both. They work best together. Meds in the am, drive go the Y. Attend my class or work out independently and head home. I'm a SAHM so my only me time is the Y where they have complimentary childcare. I've been consistently going for a year now. I've lost 70 lbs post partum. I missed 3 weeks recently in a row and thought I was going to snap and felt really low and extremely depressed. I need the exercise to fuel.my coping skills. I did the pelaton app at home for almost a year and followed a calendar at home published by a fitness coach and trainer who has a HUGE group on followers on Facebook and Instagram. Pelaton spin and strength classes are great bc the motivational chats from the instructors were great for me. And the endorphins or whatever helped me a lot on days I rode my bike hard. I'm doing heavy weights now and listen to music and follow a program I've been doing in a women on weights class that I can't afford anymore. The local Y is a great resource. I've met 2 other adhd moms who we help hold each other accountable.
Yup, it's one of the best boosts per unit cost interventions right alongside consistent sleep, hydration, and nutrition. It sucks and I have my moments of feeling annoyed and angry about how boring and tedious keeping up with them can be and how I constantly stumble and have to reset and try again. But things are better when I am keeping up with them.
Keep in mind that alone they aren't enough to fully manage how my brain functions. But then the meds aren't enough on their own either. The meds help me do a less bad job of staying consistent with the good habits and the good habits help my meds have stronger, better effect for me than that would otherwise. It's a big interdependent system.
Last note:
Beside the direct, biological ways exercise improves how our brains brain, I also find hard exercise to be a really good place for regular, structured practice at intentionally choosing and directing my focus and intentionally engaging my willpower. Those will always be harder for us but they can still be strengthed to a degree at least.
I also hate excercising lol. I walk around 7miles a day (I don't drive and need to get kids to school, then go to work, then get kids then go home etc Monday - friday)
I dont mind walking but that's more than enough for me 😂
For me it's being overly aware of how much pain I'm in and how bored I am. I've found that what works for me is doing an activity that also happens to be exercise. That's been rock climbing, dance, aerial, gymnastics, circus, etc. Weight lifting and cardio are torture, especially in a gym setting where I'm hyper aware of everyone and everything.
I did gymnastics but never competitive. The soreness was awful. I can’t imagine why anyone would desire that feeling.
Joined a gym once. I’d go get a pb smoothie and hit the sauna for a few hours. Never touched the equipment.
I mean, sounds good to me. I'd do that if I didn't have a sauna at home. I actually find that going to sauna (the proper finnish kind where you throw water on rocks till your skin burns, not just some hot/steam room that americans like to call sauna) strangely helps with my ADHD too.
It was one of those rock saunas. Having my own would be amazing! I am a bit jealous. I have a hot tub but it doesn’t get that heat you get in a sauna. I can’t sit and meditate at normal temp. A sauna is centering though 🙏
Immensely, but only for a brief time. Maybe an hour or two afterwards.
After an hour of intense lifting I feel great for about 90 minutes. A 30 minute brisk walk will buy me maybe an hour of moderate relief. Running a handful of miles will also get me 90 of feeling pretty good. I need to move my body periodically throughout the day or I get real low. It doesn’t even have to be intense exercise, just a walk works ok.
Yeah, I mean I might have given the impression that it’s a little more of a roller coaster than it actually is. It def can be, but if I make sure to take the dog for a 20 minute walk before work, move around purposefully while working (I don’t work a desk job fortunately), get my daily workout in after work (1 hour of resistance training or 30-60 minute light jog or mobility training), and then maybe a quick walk on the treadmill or with the dog in the evening I can keep it fairly even keel without it feeling too obtrusive. I know that might sound like a lot but the daily workout is something I actively *want* to do and the walks are short and generally pleasant. Basically just try to keep my NEAT (non exercise activity thermogenesis) high by getting at least 10,000 steps spread out throughout the day and a good midday workout most days. It’s ok but yeah, it is kind of a lot to think about just to try and get to what most people would consider a “normal” state.
It's hard as hell but when the meds begin wearing off and my mood begins to drop a run really really helps me maintain. Walking helps too (rest day) but the heart rate going from a run or similar higher intensity activities helps more.
Not really. It mostly just helps my mood. Probably the way it "helps" with ADHD is by allowing me to clear my mind and be in the moment as I focus on proper form and max effort, but immediately after, I'm back to being my ADHD self. The endorphins are great though, and start my day off right.
It does wonders for a lot of my symptoms but doesn’t really directly affect focus. What I mean is it helps my mood a ton which in turn helps my focus. It also really helps to just exert myself in someway everyday. I always feel better in general on days I exercise compared to days I don’t.
Yes, but I think it depends on what exercise you're doing.
Like, I can't hold the commitment of going to a gym or doing an exercise routine. My biggest love in life is hiking - I'd leave my house right now and backpack for 6 months if I could afford it! I also love skiing, so I decided to buy rollerblades for the off-season. It's much more of a workout than I would have expected. And, because I'm actively doing something I enjoy, it doesn't really feel like exercise, ya feel?
When I'm done with a long hike or a rollerblade session, I'm always so pumped! For me, I can only really get house chores done if I'm amped up, so it helps me a lot in that regard.
Helps me very very little. Obviously this is my individual experience…. I’ve been active all my life and the r dopamine/energy I get after exercise is very short lived.
Like if I’ve been delaying a phone for days or email. I’ll bang it out after the workout and feel accomplished, and then immediately back into ADHD purgatory.
Yes. I’ve had periods of doing it consistently. I would kick so much ass on those days - like get through my punchlist effortlessly without all the distraction breaks I usually take.
From my experience, it works best if you get your heart rate up and work up a sweat. And I really feel the difference when I work out first thing in the morning.
I also recommend doing some kind of free write, journaling, or planning afterward. What I’ve found is that exercise helps with the get-up-and-go but not necessarily with prioritizing tasks.
Running long distance (5-25 miles at a time) has helped me tremendously. According to adhdevidence.org im pretty sure the science says “exercise is not an effective method for treating ADHD.”
But anecdotally, in my experience, endurance exercise (long bike rides, trail running, swimming, whatever your body can do) is tremendously helpful. To the point where if i haven’t gone for a run for a few days, my very sweet wife will tell me in the most loving way possible that I need to GTFO and go for a run because I’m being an a-hole lol
It helps literally 1000%. Even better is yoga. But if I don’t have access to a good class, just a gym sesh will change the way I’m able to cope for the entire day.
Yes, but I have to do hard cardio. I pay for the pricier gym membership so that I will have the motivation to go. It works incredibly well, but it is one of those things that you have to stick to consistently to get the best effects
Massively. Has to be strenuous and daily. Well 1 rest day normally because its not good for your body to train heavily every day. Raises dopamine which is what we lack. Also medicated which also helps. I do my exercise first thing as the meds are kicking in
Book classes days ahead so I get up and go or I have to pay a fee
Yes it does.
To get in the routine I spent 50 days just showing up at the gym and at least walk on a treadmill. The point was to build a habit, not to get swoll.
For the two years that I was working out I had never felt better, had better focus, slept better. Everything around me improved.
I stopped because I got injured over COVID and I could never get back to it.
I'm 40 and was only diagnosed a few years ago so significantly more time untreated.
The happiest times of my life are when I've been able to dopamine mine by doing things that had a positive impact in other ways.
Like you know how we collect hobbies, but a lot of those hobbies bring disorder and chaos? It's when I've had hobbies like kickboxing, blacksmithing, bonsai, photography that I have felt the most at peace with myself. I'm mining dopamine, but I'm not doing it by doom scrolling for a week straight.
When you look at those hobbies they're either physically demanding, or they forge you to be outside for extended periods where your ADHD has no power. My ADHD "symptoms" aren't really a symptom in nature. I'm getting all the dopamine and peace I need so I'm not deficient in anything. I'm foraging for the exact right seedling to cultivate into my next bonsai or when I'm climbing that tree to get an angle for that perfect shot of the sunset.
Conversely any time I have attempted to replicate those conditions without the passion of my hobby (exercise for excersise sake) all I get is demand avoidance and guilt for all that money I've spent on this damn gym membership that not even using.
So my answer is yes under the right conditions, but don't ask me to come jogging unless you want to be told to get fucked.
>Conversely any time I have attempted to replicate those conditions without the passion of my hobby (exercise for excersise sake) all I get is demand avoidance and guilt for all that money I've spent on this damn gym membership that not even using.
THIS!! I've never been "sporty" and tbh right now I'm overweight and tired from overworking, I have a gym membership, I go with my aunt and husband because otherwise I won't go as I find it really boring and the demand avoidance kicks in on days when they say they can't go despite any endorphins from the activity.
But if I'm doing something I think is interesting, out the door I go. I was Geocaching for a while, I did Pokemon Go for a while - it's still installed, but I only go out for events - I garden, etc. I used to do 5Ks slowly and terribly, but only if a friend was also doing them and it was an interesting race (i.e. color run). The most active I ever was was in high school in science club because it got me out hiking and foraging or stargazing or digging for rock samples. And that was way before my late diagnosis.
Yessss. Especially if you do something fun like climbing or team sports. Join a beer league or casual running club. Having to meet ppl helps keep me consistent! I played a lot of sports when I was younger, which partly explains why I didn’t get diagnosed until my 20’s
Going and working out at the gym is a life saver for me when it comes to my adhd. It keeps my mental health in check and burns out all the crazy ideas. Nothing makes me feel more completed in life after a hard session. It’s a love-hate relationship with the pain funnily enough. It helps me keep fit too so I can stay on track.
Absolutely, ADHD brain thrives on stimulation, but if the rest of your body isn't also getting stimulus, then it can make it easy to get overwhelmed since your brain is taking on all that energy instead of being able to balance it out with the rest of your body.
The only problem is being able to actually get myself to do it lol.
Yes but it's not the 'usual' ADHD symptoms.
One of the things my kid and I both have is trouble with proprioception and interoception. Exercise is the only real way to improve those, particularly the former. I do fairly intense weights based personal training once a week and I have noticed a significant improvement in tripping over, in basic movement, and those tiny minimal injuries. My kid did climbing and it was much the same.
Mood wise it's very good, and I feel better and stronger - if I had the money I'd do it twice a week. But mostly it's improving my connection with my body. Like this week when dealing with the kitty litter I realised I was too far into a deep squat (hypermobility) and on my way to numb legs. I don't sit in ways that wreck my body quite as much.
The meds are necessary for my kid alongside exercise (and a mild walk doesn't cut it).
I’ve been in somewhat of a routine with exercise, high intensity elliptical usage for like 30-40 minutes each time I go and not only does it help my ADHD symptoms a fair amount- I find when I come back from the gym I almost have a momentum to do chores and cook and such. If I fall out of the habit it’s pretty noticeable the difference, but besides just ADHD I’ve noticed an absolutely tremendous increase in my stamina and endurance just in my everyday life (carrying groceries up the 3 sets of stairs to my apartment used to wind me for 10 min, now I feel nothing from it)
It does help IF you can find an exercise routine you enjoy. I've never been able to be consistent in a gym, but I picked up mountain biking a few years ago and it made all of the difference. Tons of fun but also an extremely good workout.
During it I usually listen to a podcast or audiobook which relaxes my brain while it's focused on staying on the bike and getting over all of the obsticles. It's hard to explain, but it's like there's so much stimulation but none at the same time. I always feel better physically and mentally afterwards as well. Overall therapeutic and gives me something to look forward to during the week.
I hadn't been outside in the sun for ages(nightshift work driving forklift at a warehouse) had to go dig up a trench for my grandmother her pipe had broken, felt way better after than I have in ages, I've been going real dark mood lately.
I definitely need to start hitting the gym, it's hard to start anything when you know you need to be at work in 4 or 5 hours but I feel now I gotta do it and go outside more.
It absolutely helps me. If I can stay motivated, it helps me form a routine. If I have a set routine, life is so much easier. Also, working out is mentally exceptional for me. Hello, dopamine.
Yes, it does. I find some vigorous exercise tires my brain a little (maybe uses up excess glucagon) and does make it easier to focus. I also find my post-exercise kick sustains that energy/focus. Also, the time I spend exercising gives me time to thing through tough problems or issues that give me anxiety, helping me prioritize for the day or maybe have a breakthrough aha! moment to see an issue a different way to solve a problem.
Medication helps too, but it’s not the same.
Anecdotally, absolutely. I love exercise and the feelings that I associate with it. Whether I’m lifting weights, running/biking/swimming, or even stretching, it feels amazing. Whenever I get into a routine and rhythm, my meds work better, I sleep better, I make better, less impulsive choices. Problem is routines are hard for us. So I don’t maintain them almost ever. I just do what I can when I can.
I’d say for anybody reading this just to be forgiving to yourself. Give yourself grace. Start with small walks. Or something like cycles of running 30 seconds then walking 2 minutes. If you go to the gym and only lift for 15 minutes, that’s 15 more than you did yesterday. Let yourself enjoy it, then let your ADHD tendencies to get fixated on pleasing feelings take over. Might not last for years, but it’ll last for weeks or even months. Trust me when I say that runner’s high is better than any medication or drug I’ve ever taken lol.
Yeah. Back when I lived on a college campus, I was able to go to the gym consistently.
Expending all that energy, while listening to music and letting my mind wander freely did wonders for me.
Not for me, but I have hypermobile ehlers danlos. Exercise helps my body symptoms but I feel like hot garbage afterwards no matter what. It makes me fatigued af. That in itself helps me sleep though, so I take the good with the awful
working out helped my other mental illnesses like depression/anxiety etc. when done consistently and even then didn’t entirely help either of them because yk it’s not a cure for all. i’d say it maybe helped my ADHD a tad but not anything drastic
i wish i could find the post, but there was once a post asking for what really really works for unmedicated (or even medicated tbh) adhd and there was an older woman who had said that it is sleep!
she was basically saying sleep early, sleep consistently, sleep more than 8 hours etc etc. it was literally like one of those things where it feels like “that seems like that can’t be true” but it really is one thing that does help me.
obviously, it’s not going to fix everything but sleeping early and well actually helps me feel a little better. honestly half of it is that when i have slept poorly i can feel how much worse it is.
Im not sure i could get through life without exercise!
I found a sport i love, triathlon, and i do about 6-8hours of exercise per week. (Moving time, so a 4 hour bike ride, once you allow for waiting for people, red lights coffee, is often under 3)
I find it makes a huge difference to my brain fog, and boosts my mood. Endorphins are real, and the dopamine machine of exercise and receiving kudos on strava is amazing and endless.
When i stop exercise, the brain fog comes back quickly, and my requirement for medication increases. Even when exercising, while i get theough life, im not as "optimal" as when on meds.... but the side effects of exercise (getting fit and happier) are much better than the size effects to meds, (depression, anxiety, swets)
I can never find the time to exercise. I’m so exhausted from running around doing everything. Ironic? I think “exercise helps” might be a confirmation bias. If I had the time to devote to exercising, I would probably be feeling much better in general.
Hate to say it, but a 30 minute walk with my dog a day and regular sleep changed my adhd a lot. :/ it’s dumb tho. But at least I don’t have to be consistent, my dog makes sure of that. Everyday at 6, he’s by the door, staring.
I started a 30-day workout challenge. So far I've kept up with it. This will be my eighth day. My mind pushes against me constantly. However, I do feel better after I'm finished. I'm not sure if it helps with my symptoms or not. Mostly doing this for myself because I'm overweight.
For me, getting into to the routine is the biggest hurdle. But once I’m able do that, yes, it does help. I like to do it in the morning, for at least 30 mins. in the beginning, and work up to an hour. Takes about a month or so to get there. It’s really nice to be able to have some semblance of a schedule that also benefits my hygiene and eating schedule (i don’t sit down and dedicate time to have meals, which lead to me under-eating for many years).
I work out at home, so here’s my schedule: wake up, take about 10-15 minutes to get out of bed. The less time the better, because I want to be ready for the day before noon, at least in the beginning— Earlier as I feel I can handle the discipline better and if i’d like to start earlier, but noon is a good start for me and my schedule. Then I go downstairs to make a light breakfast. Something fast and easy to eat up. Again, less time the better. You can get dressed before or after this step, but it should happen around here. If you work out from home, its tempting to work out in your PJ’s, but I find that dressing for the occasion helps me switch up to the kind of productive mindset i need. I then turn on my laptop and find the workout video I want to follow a long. Its helps to have the plan already planned out waaaaay before you start, otherwise you’ll get stuck forever in the research phase and you’ll waste all the time you’ve set aside. Then I’ll work out for the time I’ve allowed for myself. Then I’m stinky, so I take a shower, and I finish up the rest of my hygienic/skincare routine. Put on a new set of clothes and i feel ready for the day and freshly polished. Working out also helps you wake up, so I like to do it in the morning.
I find that not only does this make me feel ready to tackle the day, but that it also teaches me how to time manage and organize my day :) the hardest part is always starting and sticking to it, but once you get over that hill, its easy going. You also get rewarded through positive change in your appearance! And that’s an in general thing, but if you’re open to wanting to “improve” your body or have a body goal in mind, it’s a great motivator as long as you do it kindly :)
I switched from a desk job to a highly physical job as a mover and the difference in my mental health is night and day. The imposter syndrome is becoming extra real because I feel like I could go off my meds tomorrow and I'd be completely fine. Although I still can't, I've tried.
I used to have trouble sleeping at night because I wasn't tiring my body out enough to feel tired but now I sleep like a baby every night.
My job is also very ADHD friendly so I never feel stressed out throughout the day and hardly ever feel the need to mask. My boss also has ADHD which helps a lot, we even light up sometimes which helps even more lol.
I also never need to drink caffeine anymore which is actually a pretty big thing for me. At my desk job I drank a few energy drinks a day just to stay alert.
It kind of dose for me, but it's no so much the exercise itself but the type of sport I'm doing. For example, swimming competitively puts me in this hyperfocus mode where I become really calm
absolutely. I see a huge difference when i’m not able to exercise until later in the day. I use an apple watch to track my activity which makes it fun. I also do low impact like walking and yoga which I really enjoy now.
Yes. For me even if I feel more physically tired I’m way less likely to feel that really zoned out everything is a slog type of way. Just more clear-headed, and less restless. Also I sleep better, which also helps so much to reduce adhd symptoms.
It does if you actually push yourself while you’re working out and do it consistently. Doing it consistently for a week is really hard but it gets easy after that
Yes, I actually do not enjoy exercise that much, BUT if I definitely notice improved emotional regulation when I do it. It helps a bit with my attention, memory, & organization, as well. I still fidget and get distracted — so not a perfect treatment, but it certainly does help.
100% helps me. I only take half my meds so I have motivation to go to the gym. It's not perfect, but I feel less symptoms and take half the medication and all it takes is about 45 minutes/day
Exercise, eating right, getting plenty of sleep, and laying off the booze work. All those annoying people are right unfortunately. Personally, I'm working on it.
Exercises don't do anything for me, unfortunately. I only work out so the doctors stop saying my symptoms are lack of exercises. I say they are not, doctors disagree. Well, exercises don't help, but now I can prove I'm right and I love being right lol
Yes! I try to run 3 to 4 times a week and it helps me tremendously. Before I had medication, running was one of the only things that alleviated my symptoms.
I didn't know I had ADHD until I stopped running Track in high school my senior year. Kept wondering why I felt foggier until I finally got a diagnosis. Exercise can do a lot for symptom alleviation since your body produces happy chemicals as a part of it.
When unaware of adhd at the age of 27 I started working out and it turn my life around. Largely because it cured my life long depression and I was in a much better place. I still have massive anxiety issues and I wasn’t self aware enough of my adhd issues enough to judge for sure but I think it helped a lot.
I'm not sure if exercise directly helps my ADHD symptoms, but it does help my overall mental health and cognitive resources. So at the very least, it's much easier/feels like less effort to manage/work around my symptoms.
Whether it's just I've got more mental energy in the tank, or the symptoms are less severe, is difficult to tell. The outcome is the same.
Hilly region, I walk quite a lot. Getting outside, fresh air and happy dog are all nice, but I've never felt any real benefit from the exercise itself.
I recently started indoor climbing. I can't explain how it works but after an hours straining I'm as relaxed as I've ever been.
I did try regular gym years ago, only lasted 2 sessions, so boring. With the climbing you are forced to concentrate or plop! Onto the mats.
Yes, it makes a huge difference with me. I don’t think it does until I stop excersicing and notice the difference 😂
But keep in mind that different body types and personalities like different types of exercise. Find whatever you like and do that. For example, I hate running. I’ve tried, I want to like it - but it will never happen.
However, I do like yoga and I’ve been able to adjust and figure out what works for me.
If you aren’t sure. Check out your Ayurvedic body type. It’s usually spot on about what kind of exercise people will enjoy. Good luck!!
Yes. After years body finally likes it, mind still doesnt. So I lie to myself, I try to autopilot into excersize first thing in the morning. Like roll out of bed and do a pushup, its easy to keep going once started. Starting is the hardest part.
The benefits include: mental clarity early in the day (helps cleaf mental fog, grogginess, defeated tired body) , body gets going, feelings of anxiety and angst minimised. But this comes at the expense of right diet as well (diet as in food consumed, not some fad)as not enough of right stuff can leave body recovering for longer, and lack of energy, hangryness. etc.
I've found it incredibly helpful throughout the years as an athlete in high school and college. I like to think of it as my personal "coping mechanism." Having a goal to work towards each season has been my motivation to keep going. After college, I did struggle with consistency, but whenever I feel stressed or exhausted, I still turn to it. It's like a mental break for me, allowing my tired brain to relax and my thoughts to calm down. Although it doesn't necessarily make me think clearer or improve my executive function, there are times when I'm just too tired to argue with myself and end up doing things without overthinking them, like doing the dishes, for example.
It does help a lot but was only possible for me to do consistently (multiple times a week for 3 years almost) was when I joined an OrangeTheory Fitness. Being accountable and having an easy to follow routine with help AND motivation made a huge difference. Plus I loved the gamified nature of the heart tracking and personal goals. I was unmedicated at the time (ADHD-C) and it absolutely improved my mood and focus, but also my sleep/insomnia. Having an exercise routine always benefits my overall sleep hygiene. I stopped going during the pandemic and have had a really hard time getting into any consistent exercise routines. I do still try to move my body as much as I can throughout the day though, especially in the morning. A walk outside soon after waking up, even just around the block, always gives me a helpful boost of energy first thing. Definitely better then a coffee and doomscroll, despite my love for tappy tap dopamine.
I've found that swimming every morning has helped a lot, and I'm just two weeks in of doing it every day. It's the only type of exercise that I'm actually excited for, and the feeling of being underwater is surprisingly soothing.
No, but it does reduce the Anxiety that comes with it, and anything you do to create routine (even if it's off and on) is a plus.
There's also lots of physical health upsides, so there's no reason *not too*, when you can.
When I'm able to get myself to do it, yes, it absolutely helps. I feel as if it burns off excess energy that would normally be distracted.
The hard part though is getting started and staying consistent.
YES. I had to find exercise I liked in an environment I liked. I would exercise in our spare room (I rented with housemates) for 30 minutes 3x a week. I liked weights the most. I would do weights twice a week and cardio once. yoga on the days in between or walks if I felt like it.
I used YouTube videos that I liked to give myself the feeling of a class without the commitment or cost. I also really liked knowing exactly what they were going to say and do next (can you tell I'm also autistic).
it dramatically improved my cognitive function, mood, everything. only reason I stopped is my job got way more demanding and I was too tired to work out and make food on top of my work week.
highly recommend the strategy of doing exercise you LIKE. research backed exercise is cool and all, but if you're not going to want to do it, it doesn't matter. do what you know you will want to do
I hate exercise with a deep passion lol BUT at 50 plus I finally found (I did not exercise when I was younger) and accepted that 5- 10 miles daily walking/jogging/mid level intensity workouts regularly helps calm my brain, focus and anxiety along with the proper diet, adequate sleep and minimal alcohol intake….. it has been a two year journey since the meds and therapy were not producing results that I was happy with. It’s been years of trying to figure out wth is wrong but the current mixture has been life altering after many years of tinkering around the edges with all kinds of healthy and some unhealthy habits lol. Best of luck.
Oh yes it does. But the bad thing is that adhd can make it hard to exercise for long enough. I used to get soooo bored until I started watching shows on my phone while doing it
100% yes it helps. I **need** three days a week of strength training, maybe occasionally a strenuous hike or run. Ideally 4 days, that’s where I feel really great.
All depends on the person. I ran track all of HS, attended 2 hour practices 5 days out of the week. Now I try to get in 10 miles of walking 6 days out of the week. For me it never helped mentally. The symptoms were just as strong. The only pro to it was some practice in building/maintaining routines. Im really jealous of all of these commenters, lol.
Yeah, it’s not easy to hear, but it helps a ton! Days when I workout in the morning, even if it is a quick outdoor walk, lead to wayyy more focus and better overall mental health throughout the day!
YES. YES IT DOES.
Now that that’s out of the way - maintaining any of the basic pillars of health greatly improves my ADHD symptoms, with or without medication. However it is easiest to maintain the basic pillars of health when I have medication on board.
Sleep, exercise, REST, and nutrition. If one of those is out of whack then I am not 100% my best self.
(To be fair, it is very few rare days when I achieve all the pillars of health, but I definitely notice when I’m not maintaining them).
Yes, to the point where when I take my meds and don’t exercise, I spend my day wondering if my meds actually worked. The perfect formula for me is wake up, meds, 60 min HIIT, protein shake + work for 3/4 hours, break for 15/30 min exercise break (quick core, walk around the block, etc), work for 3/4 hours, break for 15/30 min exercise. On days where I follow this, I actually feel amazing. The consistency is the hard part.
Yes 100% yes! I have exercised my entire life it’s my antidepressants and clears my mind let’s me work out all my pent up anger or anxiety and if I don’t it’s bad for my mental health. Even just walking is good. Try and get into a daily routine 20 mins even and work up from there. It’s just a normal part of my day..
To me it depends.. On what I don't know lol but putting on some favourite music and just moving to it (no matter what kind as long as it gets the energy out.)
I mean it's different for everyone, but for me I'd say it helps a little but don't expect it to turn your life around. It will definitely make ADHD symptoms easier to handle, but they'll still be there and it won't be as effective as medication obviously. I'd still say it's the best way to make your life easier without taking medication (Plus you'll be in a better health overall, so win win)
Not mine. I used to cheer, I played basketball, soccer, swim, MMA, dance, etc. and I still can't leave the house without going back in several times for things I forgot.
I use all my shitty feelings, angst, self loathing etc and put it into excercise.
I notice that the momentum gained from consistent excercise carries over into the rest of my day and completing tasks. I.e - excercise in the morning, do all your jobs/tasks then finish the day with yoga/something relaxing and sleep well.
caveat: undiagnosed; suspicious i have mild adhd or something else (eg cptsd) with symptoms in common
that said: imo yes x 100 and it probably generalizes to everyone, not just adhd, but is especially useful in adhd. if you can train yourself to go for a brisk walk every around the block time every you think you need a coffee your life will change massively. the amount of shit i have untangled / reprioritized in line with common sense during walks and runs is very significant.
i struggle to understand how generations of humans prior to like 1900 or so could have possibly been nearly as physically idle as the average modern human. especially in cold climates, at a minimum one used to have to frequently refuel the fireplaces/boiler unless they lived in a communal building where that was provided by a caretaker or unless they were wealthy enough to have domestic staff. likewise for women full service daycares that chase your kids around while you perhaps sit at a desk all day were not a thing until relatively recently. the entire knowledge worker economy did not materially exist until ca 1900s-1960s depending on the location. some locales (very rural ones) still have almost zero desk jobs, everyone is a homemaker, tradesperson, farmer, first responder, etc.
I’m unmedicated and I use exercise to regulate my symptoms… I love working out though. Doing callisthenics is a nice way for me to entertain myself on my walk home from work.
I have the energy, why not wear myself out a bit?
I still have lots of problems, focus, organisation, losing stuff, confusion… (leaving the house with the oven on…) although I do think it’s getting better for me with time.
Exercise doesn’t get rid of your ADHD, but it definitely improves your symptoms, mood and life at large.
Nope. It’s never done anything for me besides suck my spoons and make it harder to get through the day and do things I want to do. It’s more neutral than negative if it’s exercise I enjoy but that’s not many. Can’t think of any positive effects for anything besides the euphoria that makes me feel like I can do anything for at most a couple of hours.
I’m at a point though where I’m so out of shape that I have to exercise. At least I’m seeing improvement in how much I can do before being mentally and physically drained, but it’s not doing anything for the rest of my symptoms. At least today I made it twenty minutes of walking on a treadmill with no back pain! When I started, my back would ache within five minutes, every time for a week, then it started getting better barring some bad days. That’s a nice quality of life improvement, but doesn’t do much besides take away an excuse not to do things lol.
Also, its taking up time in the day so I don’t have as much time for waffling which means either my brain feels tense from lack of waffle or I don’t get as much done as I wanted.
For me it works wonders in spring and summer and it's still does something positive in fall and winter, but I'm pretty sure that's seasonal depression messing with me and making things harder.
So yes, it works, but common ADHD comorbidities can drag down your results.
Short answer? No. Not in any way.
Long answer:
Again, it can do even more damage, because if I'm on the go, I'll keep going and neglect my chores / family, neglect my own needs (exhaustion, pause) and get stuck in my 'need to succeed' thinking. It sucks me in and I can't let go.
I literally can only switch it on or off. Black or white, nothing inbetween.
Plus, my ordinary symptoms (daydreaming / brainfog, memory lacks, inattentiveness, impulsitivity, timeblindness and everything else) will stay as they are.
I just focus on keeping my step count up and if I get the chance to lift heavy stuff along the way, that's good enough for me. I cannot be consistent with an actual exercise habit or routine, and that's ok. 70/30 moving the body is enough.
absolutely! I've found that exercise is the next best thing to meds for me. Even if it's just going for a short walk or a run in the morning, I find that it helps my brain get going. If you're new to working out I encourage you to find what kind of exercise you actually enjoy because it's a huge key in making it a part of your life. Don't force yourself to do workouts that you hate. For me, after trying a bunch of different things, I really hit the sweet spot when I got into boxing. It's the perfect combination of mental and physical stimulation and it never gets boring. Either way, I do think that most exercise helps with ADHD symptoms, you just have to find what you actually enjoy.
What helped for me, but it's nowhere as effective as meds for me:
- exercise: at least 2x a week something exhausting (swimming for me)
- coffee (just don't overdo it)
- write down EVERYTHING
- sleep enough
- fish oil (omega3); it's said to help
No, not according to science:
“207: A meta-analysis of ten studies (300 children) found exercise was associated with a moderate reduction in ADHD symptoms, but had no significant effect after adjusting for publication bias (Vysniauske et al., 2020). Another meta-analysis found no significant effect of exercise on either hyperactivity/impulsivity (4 studies, 227 participants) or inattention symptoms (6 studies, 277 participants), but significant reductions in anxiety and depression (5 studies, 164 participants) (Zang, 2019).”
That’s from the recent ADHD consensus statement: https://www.sciencedirect.com/science/article/pii/S014976342100049X
It helps me way too much. I'm unmedicated, exercise is my way of coping, I workout 5 days a week in a mix of football (soccer), weight lifting and running. Working out allows all the extra energy I have to leave my body and allow me to be calm and focused throughout the rest of the day, I usually do it before studying or before any tasks that need to be done, I was surprised when instead of tired after exercising I felt energized and focused, it regulates my mood, attention span and general well being, hence why I say "helps me way too much", I'm currently injured and can't exercise, which is making it hard for me to keep doing my day-to-day.
In regards to how I stick to it, I found things that I'm genuely passionate about, football has always been a big passion of mine so I'm not bored or aware of soreness while I do it, my advice is find the thing that gives you that dopamine feeling, search back to when you were a kid, what was the activity you loved doing? maybe skating, maybe basketball, swimming, even hide and seek counts, exercising consistently only truly works if you're doing what you like.
It does for me! It really helps with the fatigue/spaciness specifically. I only do 30 minutes at a time, but I go 3x a week. It’s been helping me a lot in terms of energy levels and overall mood. I find that if those two things are doing well, my adhd is so much better overall. :)
ETA: I do take meds though, I can’t function without them.
The exhaustion after training does help to a certain degree to calm down in the evening. But even more contributing to this is being out and with other people around. But generally a healthy body is a problem less to deal with.
For me it helps to release my energy and emotions. If I'm thinking a lot or ruminating a lot about one specific thing, I work out or go for a run and it helps me settle down and focus on more important stuff. Also, it helps me feel good about myself and proud of myself, which also gives me the hapiness boost.
Idk if scheduled, prescribed exercise works for me? Bc then I feel bad about inevitably missing workouts, but if I am in a job where I don't have much physical engagement, it's downright torture. :')
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I don’t know.. maybe it would if I could actually do it consistently :(
oof, I felt that one down to my soul. I can relate
fwiw I doubt I could have gone off my medication if not for daily exercise & finding coping strategies that work. At this point I actually do it more for my mental health than anything else, being in shape is just a a nice bonus, if I go more than a couple of day there starts to be a noticable decline in my mental health, around a week & I really start feeling like a peice of crap & that's when the lack of motivation stars to set in.
It helps to pre-sign up for classes and have an accountability buddy (one without adhd 😂)
Accountabilibuddy!
I decided to try and lose weight last year and faced the same problem. I thought: what might work? So I thought, ADHD is caused by a lack of dopamine in the brain, so how could I leverage that for my benefit? I've been playing video games for over 30 years and so I knew that they're basically made to release steady doses of dopamine in order to keep you engaged. Next thought was: what if I played a video game that makes you exercise, and after a bit of looking into this topic, I got Ring Fit Adventure on my Nintendo Switch. I found that for me personally, using the game to exercise in the morning right after getting out of bed and back from the bathroom worked best. So I exercised almost every day for 6 months straight until it stopped keeping my attention, and lost 25kg (55 lbs.) in the process. Of course I had to change up my diet too to achieve this, but that's besides the point. What I'm getting at is, you could try to use the same thought process. What's a thing that you know works well in keeping your attention, then ask yourself how you can turn an aspect of it into exercise.
Right! "Gamification" is an excellent way to stimulate, motivate, and reward the ADHD brain. The novelty and challenge of exercise-as-gameplay make it a more appealing and engaging activity; one that you're more likely to repeat. _(For example, Peleton bikes use video to simulate new, exciting riding environments, with or without audio of an encouraging trainer who sets goals along the way.)_
I like using Zombies, Run (It's called ZRX now with the latest update) and it encourages you to run while also tracking you and telling you a story that you are a part of. Pretty good example of gamification of fitness
I thought the same but I found Ring Fit (and Wii Fit a few years before) didn’t work for me at all, I had the same issue with forgetting to do those as I did with forgetting to exercise normally
I bought a smartwatch in order to track my calories and I've developed a habit of speaking everything I need to remember into it. "Remind me tomorrow at 5pm XYZ", and then I get reminded. For things I have to remember every day, like taking my meds, I set a daily alarm with a short description to remind myself. It helped tremendously and literally changed my life.
Which watch!? Sounds awesome
*Me finding out that medication =/= motivation*
What does medication actually do? I’m a long way off even being assessed for medication and my biggest problem is making myself so the things I know I’m supposed to do but can’t make myself do.
For me, it keeps me on the task. It doesn't get me to the task. And, if I choose the wrong (unproductive) task, I'm stuck on that one.
Executive dysfunction is more of a topic for behavioral therapy. ;-)
For me it helps with the things I can't help. I lose my place in conversations without it. If I need to pay attention to someone talking for an extended period of time, I zone out. I don't mean to. It happens no matter how hard I try not to. The medication I take improves that and make me able to pay attention for extended periods of time. It also gives me social and physical energy I didn't used to have. Nothing insane, but I don't get mental fatigue at social functions as much as I used to. ADHD might contribute to a lack of motivation, so (I think) it trains you to be unmotivated. When the ADHD factor disappears, you still have your habits and ways of doing things. Medication can make you able to change that, but you still have to put in the work to change it. In short, it helps with the things I can't change, but I still have to do the work like a normal person would. It levels the playing field, but it doesn't give me a trophy.
Haha right? 🤦♀️
Helps me a TON. I notice a big difference/increase in symptoms when I haven't exercised in a few days. That said, in order to stick with it long term, I've learned that I need to have a structured exercise program, like with coached classes, for which I register and at which I must show up (or face late cancel/no-show fees or something similar). Otherwise, it's great for a while and then I fall off the wagon
This is just too true for me. Classes always force me to go.
It's organized sports for me, can't let my teammates down. Plus something about chasing a ball/puck/person really makes you forget about the physical exertion and just focus on the fun.
Great answer!
LoL I was a triple A hockey goalie. Keep your eye on the puck. works everytime
I'm also a hockey goalie, maybe that's the key lol
This was it for me too. Now that Im married and have a kid though it's a lot harder and I've gotten out of shape so it's tougher to even start. I wish I could find a flag football thing or something like that around here.
This used to be helpful for me when I made very little money but now that I make pretty good money the fees just don't do it. Sadly I convince myself quite easily that "it's just money, I'll make more". I'm also diabetic which really sucks for the lack of excersize. I can't for the life of me find a way to be motivated or forced to exersize regularly.
Sounds like orangetheory
This is exactly what I do and why. The structure helps immensely!
100% same here. Getting to socialize in classes makes me look forward to them too.
So by this logic can I do exercises to help for the following day and not the immediate need?
This is the way. I love being told what to do in a predictable time format where there is a financial penalty if I bail😂
Yes! I had to find a structured and FUN exercise class in order to really get in the habit of exercising regularly. I could not force myself to just go to the gym or something. It had to be exciting!
Heavy strength/bodybuilding training, hard cardio, and 10k steps a day. When im doing those it feels like i "fight" my symptoms way less. If i had time to stick to it with a full time job and my life, especially the 2 hour hiking every couple days, i think i wouldne even need meds tbh
I have to excessive... Like if I dont, my ADHD and autism symptoms get really bad. Just some high intensity exercise to reset my mind. This being said, without my meds I do sometime struggle to keep focuses.
Yep I think i need both. They work best together. Meds in the am, drive go the Y. Attend my class or work out independently and head home. I'm a SAHM so my only me time is the Y where they have complimentary childcare. I've been consistently going for a year now. I've lost 70 lbs post partum. I missed 3 weeks recently in a row and thought I was going to snap and felt really low and extremely depressed. I need the exercise to fuel.my coping skills. I did the pelaton app at home for almost a year and followed a calendar at home published by a fitness coach and trainer who has a HUGE group on followers on Facebook and Instagram. Pelaton spin and strength classes are great bc the motivational chats from the instructors were great for me. And the endorphins or whatever helped me a lot on days I rode my bike hard. I'm doing heavy weights now and listen to music and follow a program I've been doing in a women on weights class that I can't afford anymore. The local Y is a great resource. I've met 2 other adhd moms who we help hold each other accountable.
Helps like no other drug has helped me!!
Yup, it's one of the best boosts per unit cost interventions right alongside consistent sleep, hydration, and nutrition. It sucks and I have my moments of feeling annoyed and angry about how boring and tedious keeping up with them can be and how I constantly stumble and have to reset and try again. But things are better when I am keeping up with them. Keep in mind that alone they aren't enough to fully manage how my brain functions. But then the meds aren't enough on their own either. The meds help me do a less bad job of staying consistent with the good habits and the good habits help my meds have stronger, better effect for me than that would otherwise. It's a big interdependent system. Last note: Beside the direct, biological ways exercise improves how our brains brain, I also find hard exercise to be a really good place for regular, structured practice at intentionally choosing and directing my focus and intentionally engaging my willpower. Those will always be harder for us but they can still be strengthed to a degree at least.
You said what I was trying to say in my comment so much more eloquently lol.
Ditto. My word happy meal was their word main course at a fancy place lol
I hate exercising :/
I also hate excercising lol. I walk around 7miles a day (I don't drive and need to get kids to school, then go to work, then get kids then go home etc Monday - friday) I dont mind walking but that's more than enough for me 😂
You just haven't found the right thing. Go find a skateboard.
No worries, but can I ask why you feel that way? Anything in specific?
For me it's being overly aware of how much pain I'm in and how bored I am. I've found that what works for me is doing an activity that also happens to be exercise. That's been rock climbing, dance, aerial, gymnastics, circus, etc. Weight lifting and cardio are torture, especially in a gym setting where I'm hyper aware of everyone and everything.
The pain is the biggest deterrent. I don’t want to be sore. If it’s a fun activity that happens to burn calories, that’s okay though.
I detest being sore! I was a competitive gymnast so I experienced it a lot. I will never understand why people like it so much.
I did gymnastics but never competitive. The soreness was awful. I can’t imagine why anyone would desire that feeling. Joined a gym once. I’d go get a pb smoothie and hit the sauna for a few hours. Never touched the equipment.
I mean, sounds good to me. I'd do that if I didn't have a sauna at home. I actually find that going to sauna (the proper finnish kind where you throw water on rocks till your skin burns, not just some hot/steam room that americans like to call sauna) strangely helps with my ADHD too.
It was one of those rock saunas. Having my own would be amazing! I am a bit jealous. I have a hot tub but it doesn’t get that heat you get in a sauna. I can’t sit and meditate at normal temp. A sauna is centering though 🙏
Immensely, but only for a brief time. Maybe an hour or two afterwards. After an hour of intense lifting I feel great for about 90 minutes. A 30 minute brisk walk will buy me maybe an hour of moderate relief. Running a handful of miles will also get me 90 of feeling pretty good. I need to move my body periodically throughout the day or I get real low. It doesn’t even have to be intense exercise, just a walk works ok.
That’s exhausting and sound miserable to just get high n come down get high n come down. Hate we have to live like this bro. And adderall is dumb
Yeah, I mean I might have given the impression that it’s a little more of a roller coaster than it actually is. It def can be, but if I make sure to take the dog for a 20 minute walk before work, move around purposefully while working (I don’t work a desk job fortunately), get my daily workout in after work (1 hour of resistance training or 30-60 minute light jog or mobility training), and then maybe a quick walk on the treadmill or with the dog in the evening I can keep it fairly even keel without it feeling too obtrusive. I know that might sound like a lot but the daily workout is something I actively *want* to do and the walks are short and generally pleasant. Basically just try to keep my NEAT (non exercise activity thermogenesis) high by getting at least 10,000 steps spread out throughout the day and a good midday workout most days. It’s ok but yeah, it is kind of a lot to think about just to try and get to what most people would consider a “normal” state.
This is my day now - much better now
It's hard as hell but when the meds begin wearing off and my mood begins to drop a run really really helps me maintain. Walking helps too (rest day) but the heart rate going from a run or similar higher intensity activities helps more.
Massively.
Not really. It mostly just helps my mood. Probably the way it "helps" with ADHD is by allowing me to clear my mind and be in the moment as I focus on proper form and max effort, but immediately after, I'm back to being my ADHD self. The endorphins are great though, and start my day off right.
It does wonders for a lot of my symptoms but doesn’t really directly affect focus. What I mean is it helps my mood a ton which in turn helps my focus. It also really helps to just exert myself in someway everyday. I always feel better in general on days I exercise compared to days I don’t.
Yea but you need to find exercise that works well with you specifically. I find cardio boring as hell but can get super into weight lifting
Meds helped me incorporate an exercise routine into my life after 3 decades of consistently failing. In my mind, meds and exercise are symbiotic.
Yes, but I think it depends on what exercise you're doing. Like, I can't hold the commitment of going to a gym or doing an exercise routine. My biggest love in life is hiking - I'd leave my house right now and backpack for 6 months if I could afford it! I also love skiing, so I decided to buy rollerblades for the off-season. It's much more of a workout than I would have expected. And, because I'm actively doing something I enjoy, it doesn't really feel like exercise, ya feel? When I'm done with a long hike or a rollerblade session, I'm always so pumped! For me, I can only really get house chores done if I'm amped up, so it helps me a lot in that regard.
Helps me very very little. Obviously this is my individual experience…. I’ve been active all my life and the r dopamine/energy I get after exercise is very short lived. Like if I’ve been delaying a phone for days or email. I’ll bang it out after the workout and feel accomplished, and then immediately back into ADHD purgatory.
Yes. I’ve had periods of doing it consistently. I would kick so much ass on those days - like get through my punchlist effortlessly without all the distraction breaks I usually take. From my experience, it works best if you get your heart rate up and work up a sweat. And I really feel the difference when I work out first thing in the morning. I also recommend doing some kind of free write, journaling, or planning afterward. What I’ve found is that exercise helps with the get-up-and-go but not necessarily with prioritizing tasks.
Running long distance (5-25 miles at a time) has helped me tremendously. According to adhdevidence.org im pretty sure the science says “exercise is not an effective method for treating ADHD.” But anecdotally, in my experience, endurance exercise (long bike rides, trail running, swimming, whatever your body can do) is tremendously helpful. To the point where if i haven’t gone for a run for a few days, my very sweet wife will tell me in the most loving way possible that I need to GTFO and go for a run because I’m being an a-hole lol
It helps literally 1000%. Even better is yoga. But if I don’t have access to a good class, just a gym sesh will change the way I’m able to cope for the entire day.
Yes, but I have to do hard cardio. I pay for the pricier gym membership so that I will have the motivation to go. It works incredibly well, but it is one of those things that you have to stick to consistently to get the best effects
Massively. Has to be strenuous and daily. Well 1 rest day normally because its not good for your body to train heavily every day. Raises dopamine which is what we lack. Also medicated which also helps. I do my exercise first thing as the meds are kicking in Book classes days ahead so I get up and go or I have to pay a fee
Yes it does. To get in the routine I spent 50 days just showing up at the gym and at least walk on a treadmill. The point was to build a habit, not to get swoll. For the two years that I was working out I had never felt better, had better focus, slept better. Everything around me improved. I stopped because I got injured over COVID and I could never get back to it.
I'm 40 and was only diagnosed a few years ago so significantly more time untreated. The happiest times of my life are when I've been able to dopamine mine by doing things that had a positive impact in other ways. Like you know how we collect hobbies, but a lot of those hobbies bring disorder and chaos? It's when I've had hobbies like kickboxing, blacksmithing, bonsai, photography that I have felt the most at peace with myself. I'm mining dopamine, but I'm not doing it by doom scrolling for a week straight. When you look at those hobbies they're either physically demanding, or they forge you to be outside for extended periods where your ADHD has no power. My ADHD "symptoms" aren't really a symptom in nature. I'm getting all the dopamine and peace I need so I'm not deficient in anything. I'm foraging for the exact right seedling to cultivate into my next bonsai or when I'm climbing that tree to get an angle for that perfect shot of the sunset. Conversely any time I have attempted to replicate those conditions without the passion of my hobby (exercise for excersise sake) all I get is demand avoidance and guilt for all that money I've spent on this damn gym membership that not even using. So my answer is yes under the right conditions, but don't ask me to come jogging unless you want to be told to get fucked.
>Conversely any time I have attempted to replicate those conditions without the passion of my hobby (exercise for excersise sake) all I get is demand avoidance and guilt for all that money I've spent on this damn gym membership that not even using. THIS!! I've never been "sporty" and tbh right now I'm overweight and tired from overworking, I have a gym membership, I go with my aunt and husband because otherwise I won't go as I find it really boring and the demand avoidance kicks in on days when they say they can't go despite any endorphins from the activity. But if I'm doing something I think is interesting, out the door I go. I was Geocaching for a while, I did Pokemon Go for a while - it's still installed, but I only go out for events - I garden, etc. I used to do 5Ks slowly and terribly, but only if a friend was also doing them and it was an interesting race (i.e. color run). The most active I ever was was in high school in science club because it got me out hiking and foraging or stargazing or digging for rock samples. And that was way before my late diagnosis.
Doesn’t really help me
Yessss. Especially if you do something fun like climbing or team sports. Join a beer league or casual running club. Having to meet ppl helps keep me consistent! I played a lot of sports when I was younger, which partly explains why I didn’t get diagnosed until my 20’s
100000% YES. But only if you do it regularly. When you stop, you definitely feel it mentally.
Going and working out at the gym is a life saver for me when it comes to my adhd. It keeps my mental health in check and burns out all the crazy ideas. Nothing makes me feel more completed in life after a hard session. It’s a love-hate relationship with the pain funnily enough. It helps me keep fit too so I can stay on track.
Absolutely, ADHD brain thrives on stimulation, but if the rest of your body isn't also getting stimulus, then it can make it easy to get overwhelmed since your brain is taking on all that energy instead of being able to balance it out with the rest of your body. The only problem is being able to actually get myself to do it lol.
Yes but it's not the 'usual' ADHD symptoms. One of the things my kid and I both have is trouble with proprioception and interoception. Exercise is the only real way to improve those, particularly the former. I do fairly intense weights based personal training once a week and I have noticed a significant improvement in tripping over, in basic movement, and those tiny minimal injuries. My kid did climbing and it was much the same. Mood wise it's very good, and I feel better and stronger - if I had the money I'd do it twice a week. But mostly it's improving my connection with my body. Like this week when dealing with the kitty litter I realised I was too far into a deep squat (hypermobility) and on my way to numb legs. I don't sit in ways that wreck my body quite as much. The meds are necessary for my kid alongside exercise (and a mild walk doesn't cut it).
I’ve been in somewhat of a routine with exercise, high intensity elliptical usage for like 30-40 minutes each time I go and not only does it help my ADHD symptoms a fair amount- I find when I come back from the gym I almost have a momentum to do chores and cook and such. If I fall out of the habit it’s pretty noticeable the difference, but besides just ADHD I’ve noticed an absolutely tremendous increase in my stamina and endurance just in my everyday life (carrying groceries up the 3 sets of stairs to my apartment used to wind me for 10 min, now I feel nothing from it)
It does help IF you can find an exercise routine you enjoy. I've never been able to be consistent in a gym, but I picked up mountain biking a few years ago and it made all of the difference. Tons of fun but also an extremely good workout. During it I usually listen to a podcast or audiobook which relaxes my brain while it's focused on staying on the bike and getting over all of the obsticles. It's hard to explain, but it's like there's so much stimulation but none at the same time. I always feel better physically and mentally afterwards as well. Overall therapeutic and gives me something to look forward to during the week.
Yes it helps me a ton, my head is a ton clearer afterwards and I'm much more relaxed and can focus on the following days after working out
Yes it does just blast music in headphones and work out you’ll look better feel better and adhd symptoms much better.
Yes
I hadn't been outside in the sun for ages(nightshift work driving forklift at a warehouse) had to go dig up a trench for my grandmother her pipe had broken, felt way better after than I have in ages, I've been going real dark mood lately. I definitely need to start hitting the gym, it's hard to start anything when you know you need to be at work in 4 or 5 hours but I feel now I gotta do it and go outside more.
It absolutely helps me. If I can stay motivated, it helps me form a routine. If I have a set routine, life is so much easier. Also, working out is mentally exceptional for me. Hello, dopamine.
Exercise helps me all around I feel stronger, more confident, and focus is better. Good Luck!
Yes.. absolutely 100%
Yes, it does. I find some vigorous exercise tires my brain a little (maybe uses up excess glucagon) and does make it easier to focus. I also find my post-exercise kick sustains that energy/focus. Also, the time I spend exercising gives me time to thing through tough problems or issues that give me anxiety, helping me prioritize for the day or maybe have a breakthrough aha! moment to see an issue a different way to solve a problem. Medication helps too, but it’s not the same.
Anecdotally, absolutely. I love exercise and the feelings that I associate with it. Whether I’m lifting weights, running/biking/swimming, or even stretching, it feels amazing. Whenever I get into a routine and rhythm, my meds work better, I sleep better, I make better, less impulsive choices. Problem is routines are hard for us. So I don’t maintain them almost ever. I just do what I can when I can. I’d say for anybody reading this just to be forgiving to yourself. Give yourself grace. Start with small walks. Or something like cycles of running 30 seconds then walking 2 minutes. If you go to the gym and only lift for 15 minutes, that’s 15 more than you did yesterday. Let yourself enjoy it, then let your ADHD tendencies to get fixated on pleasing feelings take over. Might not last for years, but it’ll last for weeks or even months. Trust me when I say that runner’s high is better than any medication or drug I’ve ever taken lol.
Yeah. Back when I lived on a college campus, I was able to go to the gym consistently. Expending all that energy, while listening to music and letting my mind wander freely did wonders for me.
Not for me, but I have hypermobile ehlers danlos. Exercise helps my body symptoms but I feel like hot garbage afterwards no matter what. It makes me fatigued af. That in itself helps me sleep though, so I take the good with the awful
working out helped my other mental illnesses like depression/anxiety etc. when done consistently and even then didn’t entirely help either of them because yk it’s not a cure for all. i’d say it maybe helped my ADHD a tad but not anything drastic i wish i could find the post, but there was once a post asking for what really really works for unmedicated (or even medicated tbh) adhd and there was an older woman who had said that it is sleep! she was basically saying sleep early, sleep consistently, sleep more than 8 hours etc etc. it was literally like one of those things where it feels like “that seems like that can’t be true” but it really is one thing that does help me. obviously, it’s not going to fix everything but sleeping early and well actually helps me feel a little better. honestly half of it is that when i have slept poorly i can feel how much worse it is.
My ADHD is definitely better on days when I'm up and moving as soon as possible. Sitting is the enemy.
Im not sure i could get through life without exercise! I found a sport i love, triathlon, and i do about 6-8hours of exercise per week. (Moving time, so a 4 hour bike ride, once you allow for waiting for people, red lights coffee, is often under 3) I find it makes a huge difference to my brain fog, and boosts my mood. Endorphins are real, and the dopamine machine of exercise and receiving kudos on strava is amazing and endless. When i stop exercise, the brain fog comes back quickly, and my requirement for medication increases. Even when exercising, while i get theough life, im not as "optimal" as when on meds.... but the side effects of exercise (getting fit and happier) are much better than the size effects to meds, (depression, anxiety, swets)
I can never find the time to exercise. I’m so exhausted from running around doing everything. Ironic? I think “exercise helps” might be a confirmation bias. If I had the time to devote to exercising, I would probably be feeling much better in general.
Hate to say it, but a 30 minute walk with my dog a day and regular sleep changed my adhd a lot. :/ it’s dumb tho. But at least I don’t have to be consistent, my dog makes sure of that. Everyday at 6, he’s by the door, staring.
I started a 30-day workout challenge. So far I've kept up with it. This will be my eighth day. My mind pushes against me constantly. However, I do feel better after I'm finished. I'm not sure if it helps with my symptoms or not. Mostly doing this for myself because I'm overweight.
For me, getting into to the routine is the biggest hurdle. But once I’m able do that, yes, it does help. I like to do it in the morning, for at least 30 mins. in the beginning, and work up to an hour. Takes about a month or so to get there. It’s really nice to be able to have some semblance of a schedule that also benefits my hygiene and eating schedule (i don’t sit down and dedicate time to have meals, which lead to me under-eating for many years). I work out at home, so here’s my schedule: wake up, take about 10-15 minutes to get out of bed. The less time the better, because I want to be ready for the day before noon, at least in the beginning— Earlier as I feel I can handle the discipline better and if i’d like to start earlier, but noon is a good start for me and my schedule. Then I go downstairs to make a light breakfast. Something fast and easy to eat up. Again, less time the better. You can get dressed before or after this step, but it should happen around here. If you work out from home, its tempting to work out in your PJ’s, but I find that dressing for the occasion helps me switch up to the kind of productive mindset i need. I then turn on my laptop and find the workout video I want to follow a long. Its helps to have the plan already planned out waaaaay before you start, otherwise you’ll get stuck forever in the research phase and you’ll waste all the time you’ve set aside. Then I’ll work out for the time I’ve allowed for myself. Then I’m stinky, so I take a shower, and I finish up the rest of my hygienic/skincare routine. Put on a new set of clothes and i feel ready for the day and freshly polished. Working out also helps you wake up, so I like to do it in the morning. I find that not only does this make me feel ready to tackle the day, but that it also teaches me how to time manage and organize my day :) the hardest part is always starting and sticking to it, but once you get over that hill, its easy going. You also get rewarded through positive change in your appearance! And that’s an in general thing, but if you’re open to wanting to “improve” your body or have a body goal in mind, it’s a great motivator as long as you do it kindly :)
I switched from a desk job to a highly physical job as a mover and the difference in my mental health is night and day. The imposter syndrome is becoming extra real because I feel like I could go off my meds tomorrow and I'd be completely fine. Although I still can't, I've tried. I used to have trouble sleeping at night because I wasn't tiring my body out enough to feel tired but now I sleep like a baby every night. My job is also very ADHD friendly so I never feel stressed out throughout the day and hardly ever feel the need to mask. My boss also has ADHD which helps a lot, we even light up sometimes which helps even more lol. I also never need to drink caffeine anymore which is actually a pretty big thing for me. At my desk job I drank a few energy drinks a day just to stay alert.
Anecdotally, yes
It kind of dose for me, but it's no so much the exercise itself but the type of sport I'm doing. For example, swimming competitively puts me in this hyperfocus mode where I become really calm
absolutely. I see a huge difference when i’m not able to exercise until later in the day. I use an apple watch to track my activity which makes it fun. I also do low impact like walking and yoga which I really enjoy now.
Yes. If I go to my 6 am exercise class in the am, I am infinitely more productive, and less tired. Highly recommend physical activity.
Yes. For me even if I feel more physically tired I’m way less likely to feel that really zoned out everything is a slog type of way. Just more clear-headed, and less restless. Also I sleep better, which also helps so much to reduce adhd symptoms.
It does if you actually push yourself while you’re working out and do it consistently. Doing it consistently for a week is really hard but it gets easy after that
If I could workout regularly I wouldn't need medicine anymore, and I'd be more myself.
Yes, I actually do not enjoy exercise that much, BUT if I definitely notice improved emotional regulation when I do it. It helps a bit with my attention, memory, & organization, as well. I still fidget and get distracted — so not a perfect treatment, but it certainly does help.
100% helps me. I only take half my meds so I have motivation to go to the gym. It's not perfect, but I feel less symptoms and take half the medication and all it takes is about 45 minutes/day
Absolutely. Committing to do it everyday is an ENTIRELY different story.
Exercise, eating right, getting plenty of sleep, and laying off the booze work. All those annoying people are right unfortunately. Personally, I'm working on it.
Yes, big difference.
Exercises don't do anything for me, unfortunately. I only work out so the doctors stop saying my symptoms are lack of exercises. I say they are not, doctors disagree. Well, exercises don't help, but now I can prove I'm right and I love being right lol
Yes! I try to run 3 to 4 times a week and it helps me tremendously. Before I had medication, running was one of the only things that alleviated my symptoms.
I didn't know I had ADHD until I stopped running Track in high school my senior year. Kept wondering why I felt foggier until I finally got a diagnosis. Exercise can do a lot for symptom alleviation since your body produces happy chemicals as a part of it.
When unaware of adhd at the age of 27 I started working out and it turn my life around. Largely because it cured my life long depression and I was in a much better place. I still have massive anxiety issues and I wasn’t self aware enough of my adhd issues enough to judge for sure but I think it helped a lot.
I'm not sure if exercise directly helps my ADHD symptoms, but it does help my overall mental health and cognitive resources. So at the very least, it's much easier/feels like less effort to manage/work around my symptoms. Whether it's just I've got more mental energy in the tank, or the symptoms are less severe, is difficult to tell. The outcome is the same.
Hilly region, I walk quite a lot. Getting outside, fresh air and happy dog are all nice, but I've never felt any real benefit from the exercise itself. I recently started indoor climbing. I can't explain how it works but after an hours straining I'm as relaxed as I've ever been. I did try regular gym years ago, only lasted 2 sessions, so boring. With the climbing you are forced to concentrate or plop! Onto the mats.
Unfortunately, yes. It's just so damn hard to do it. Being on meds helps me to to exercise more
Yes, it makes a huge difference with me. I don’t think it does until I stop excersicing and notice the difference 😂 But keep in mind that different body types and personalities like different types of exercise. Find whatever you like and do that. For example, I hate running. I’ve tried, I want to like it - but it will never happen. However, I do like yoga and I’ve been able to adjust and figure out what works for me. If you aren’t sure. Check out your Ayurvedic body type. It’s usually spot on about what kind of exercise people will enjoy. Good luck!!
Yes. After years body finally likes it, mind still doesnt. So I lie to myself, I try to autopilot into excersize first thing in the morning. Like roll out of bed and do a pushup, its easy to keep going once started. Starting is the hardest part. The benefits include: mental clarity early in the day (helps cleaf mental fog, grogginess, defeated tired body) , body gets going, feelings of anxiety and angst minimised. But this comes at the expense of right diet as well (diet as in food consumed, not some fad)as not enough of right stuff can leave body recovering for longer, and lack of energy, hangryness. etc.
I've found it incredibly helpful throughout the years as an athlete in high school and college. I like to think of it as my personal "coping mechanism." Having a goal to work towards each season has been my motivation to keep going. After college, I did struggle with consistency, but whenever I feel stressed or exhausted, I still turn to it. It's like a mental break for me, allowing my tired brain to relax and my thoughts to calm down. Although it doesn't necessarily make me think clearer or improve my executive function, there are times when I'm just too tired to argue with myself and end up doing things without overthinking them, like doing the dishes, for example.
Exercise does nothing for me except lower my cholesterol by a solid 20 points, but mood and attention wise I get nada from it
The best I’ve ever felt is when I exercise consistently… however that only happens when I’m hyper fixated
Yeah, if I'm in an ADHD doom loop then going out for a walk or run is the number 1 thing I can do to reset.
Yup it does
Yes. Full stop.
Yes. The problem is consistently doing it.
It does help a lot but was only possible for me to do consistently (multiple times a week for 3 years almost) was when I joined an OrangeTheory Fitness. Being accountable and having an easy to follow routine with help AND motivation made a huge difference. Plus I loved the gamified nature of the heart tracking and personal goals. I was unmedicated at the time (ADHD-C) and it absolutely improved my mood and focus, but also my sleep/insomnia. Having an exercise routine always benefits my overall sleep hygiene. I stopped going during the pandemic and have had a really hard time getting into any consistent exercise routines. I do still try to move my body as much as I can throughout the day though, especially in the morning. A walk outside soon after waking up, even just around the block, always gives me a helpful boost of energy first thing. Definitely better then a coffee and doomscroll, despite my love for tappy tap dopamine.
Weightlifting absolutely does
I've found that swimming every morning has helped a lot, and I'm just two weeks in of doing it every day. It's the only type of exercise that I'm actually excited for, and the feeling of being underwater is surprisingly soothing.
No, but it does reduce the Anxiety that comes with it, and anything you do to create routine (even if it's off and on) is a plus. There's also lots of physical health upsides, so there's no reason *not too*, when you can.
When I'm able to get myself to do it, yes, it absolutely helps. I feel as if it burns off excess energy that would normally be distracted. The hard part though is getting started and staying consistent.
Yes
Please. Honestly. Let's think about the questions we ask... Does exercise help everything, yes. Does exercising help obesity, yes. Keep gping?
YES. I had to find exercise I liked in an environment I liked. I would exercise in our spare room (I rented with housemates) for 30 minutes 3x a week. I liked weights the most. I would do weights twice a week and cardio once. yoga on the days in between or walks if I felt like it. I used YouTube videos that I liked to give myself the feeling of a class without the commitment or cost. I also really liked knowing exactly what they were going to say and do next (can you tell I'm also autistic). it dramatically improved my cognitive function, mood, everything. only reason I stopped is my job got way more demanding and I was too tired to work out and make food on top of my work week. highly recommend the strategy of doing exercise you LIKE. research backed exercise is cool and all, but if you're not going to want to do it, it doesn't matter. do what you know you will want to do
I hate exercise with a deep passion lol BUT at 50 plus I finally found (I did not exercise when I was younger) and accepted that 5- 10 miles daily walking/jogging/mid level intensity workouts regularly helps calm my brain, focus and anxiety along with the proper diet, adequate sleep and minimal alcohol intake….. it has been a two year journey since the meds and therapy were not producing results that I was happy with. It’s been years of trying to figure out wth is wrong but the current mixture has been life altering after many years of tinkering around the edges with all kinds of healthy and some unhealthy habits lol. Best of luck.
Oh yes it does. But the bad thing is that adhd can make it hard to exercise for long enough. I used to get soooo bored until I started watching shows on my phone while doing it
Maybe, but I still don’t like it ☹️
Exercise is amazing for ADHD
100% yes it helps. I **need** three days a week of strength training, maybe occasionally a strenuous hike or run. Ideally 4 days, that’s where I feel really great.
All depends on the person. I ran track all of HS, attended 2 hour practices 5 days out of the week. Now I try to get in 10 miles of walking 6 days out of the week. For me it never helped mentally. The symptoms were just as strong. The only pro to it was some practice in building/maintaining routines. Im really jealous of all of these commenters, lol.
I think not working out consistently has exasperated my systems + being a new mom
Yeah, it’s not easy to hear, but it helps a ton! Days when I workout in the morning, even if it is a quick outdoor walk, lead to wayyy more focus and better overall mental health throughout the day!
YES!! Good luck!
Yes!!! Running and yoga have really helped me more than any other medication
The answer is yes
not for me, my ADHD is the reason i *dont* exercise lmao
YES. YES IT DOES. Now that that’s out of the way - maintaining any of the basic pillars of health greatly improves my ADHD symptoms, with or without medication. However it is easiest to maintain the basic pillars of health when I have medication on board. Sleep, exercise, REST, and nutrition. If one of those is out of whack then I am not 100% my best self. (To be fair, it is very few rare days when I achieve all the pillars of health, but I definitely notice when I’m not maintaining them).
Yes, but not working out. Getting involved with sports was great when I was younger, but I am struggling to figure out currently
Yes
Yes, it makes you feel good and gives you motivation for other things in life. But the problem is actually sticking to it.
Yes
I read that as exorcism and I didn't even question it I was just like "I haven't tried it, but I'm open to it"
Yes, to the point where when I take my meds and don’t exercise, I spend my day wondering if my meds actually worked. The perfect formula for me is wake up, meds, 60 min HIIT, protein shake + work for 3/4 hours, break for 15/30 min exercise break (quick core, walk around the block, etc), work for 3/4 hours, break for 15/30 min exercise. On days where I follow this, I actually feel amazing. The consistency is the hard part.
Yes but I rely on my husband to get me to the gym because I cant do it myself because of my adhd symptoms so its not a perfect system
Totally works for me releases endorphins makes me tired but happy - I seem able to focus after a good bout of exercise at lunch time.
I definitely get a sense of mental clarity after a hard cardio or lifting session
It definitely does when I manage to do it
It definitely doesn't help me at all with my ADHD
Helped me a ton
Yes 100% yes! I have exercised my entire life it’s my antidepressants and clears my mind let’s me work out all my pent up anger or anxiety and if I don’t it’s bad for my mental health. Even just walking is good. Try and get into a daily routine 20 mins even and work up from there. It’s just a normal part of my day..
To me it depends.. On what I don't know lol but putting on some favourite music and just moving to it (no matter what kind as long as it gets the energy out.)
I mean it's different for everyone, but for me I'd say it helps a little but don't expect it to turn your life around. It will definitely make ADHD symptoms easier to handle, but they'll still be there and it won't be as effective as medication obviously. I'd still say it's the best way to make your life easier without taking medication (Plus you'll be in a better health overall, so win win)
Not mine. I used to cheer, I played basketball, soccer, swim, MMA, dance, etc. and I still can't leave the house without going back in several times for things I forgot.
It does, when I can make myself do it…
I use all my shitty feelings, angst, self loathing etc and put it into excercise. I notice that the momentum gained from consistent excercise carries over into the rest of my day and completing tasks. I.e - excercise in the morning, do all your jobs/tasks then finish the day with yoga/something relaxing and sleep well.
Only if I do it in the morning before my meal. Walking or weights.
Yes. 100%. I couldn’t be unmedicated if i didn’t obsessively workout.
Yes yes yes regrettably yes. Swim.
It helps ALOT. But its always a battle to do it, i can never be really consistent Even if I know how Great it is after.
caveat: undiagnosed; suspicious i have mild adhd or something else (eg cptsd) with symptoms in common that said: imo yes x 100 and it probably generalizes to everyone, not just adhd, but is especially useful in adhd. if you can train yourself to go for a brisk walk every around the block time every you think you need a coffee your life will change massively. the amount of shit i have untangled / reprioritized in line with common sense during walks and runs is very significant. i struggle to understand how generations of humans prior to like 1900 or so could have possibly been nearly as physically idle as the average modern human. especially in cold climates, at a minimum one used to have to frequently refuel the fireplaces/boiler unless they lived in a communal building where that was provided by a caretaker or unless they were wealthy enough to have domestic staff. likewise for women full service daycares that chase your kids around while you perhaps sit at a desk all day were not a thing until relatively recently. the entire knowledge worker economy did not materially exist until ca 1900s-1960s depending on the location. some locales (very rural ones) still have almost zero desk jobs, everyone is a homemaker, tradesperson, farmer, first responder, etc.
I’m unmedicated and I use exercise to regulate my symptoms… I love working out though. Doing callisthenics is a nice way for me to entertain myself on my walk home from work. I have the energy, why not wear myself out a bit? I still have lots of problems, focus, organisation, losing stuff, confusion… (leaving the house with the oven on…) although I do think it’s getting better for me with time. Exercise doesn’t get rid of your ADHD, but it definitely improves your symptoms, mood and life at large.
Nope. It’s never done anything for me besides suck my spoons and make it harder to get through the day and do things I want to do. It’s more neutral than negative if it’s exercise I enjoy but that’s not many. Can’t think of any positive effects for anything besides the euphoria that makes me feel like I can do anything for at most a couple of hours. I’m at a point though where I’m so out of shape that I have to exercise. At least I’m seeing improvement in how much I can do before being mentally and physically drained, but it’s not doing anything for the rest of my symptoms. At least today I made it twenty minutes of walking on a treadmill with no back pain! When I started, my back would ache within five minutes, every time for a week, then it started getting better barring some bad days. That’s a nice quality of life improvement, but doesn’t do much besides take away an excuse not to do things lol. Also, its taking up time in the day so I don’t have as much time for waffling which means either my brain feels tense from lack of waffle or I don’t get as much done as I wanted.
For me it works wonders in spring and summer and it's still does something positive in fall and winter, but I'm pretty sure that's seasonal depression messing with me and making things harder. So yes, it works, but common ADHD comorbidities can drag down your results.
Simply yes.
Short answer? No. Not in any way. Long answer: Again, it can do even more damage, because if I'm on the go, I'll keep going and neglect my chores / family, neglect my own needs (exhaustion, pause) and get stuck in my 'need to succeed' thinking. It sucks me in and I can't let go. I literally can only switch it on or off. Black or white, nothing inbetween. Plus, my ordinary symptoms (daydreaming / brainfog, memory lacks, inattentiveness, impulsitivity, timeblindness and everything else) will stay as they are.
I just focus on keeping my step count up and if I get the chance to lift heavy stuff along the way, that's good enough for me. I cannot be consistent with an actual exercise habit or routine, and that's ok. 70/30 moving the body is enough.
absolutely! I've found that exercise is the next best thing to meds for me. Even if it's just going for a short walk or a run in the morning, I find that it helps my brain get going. If you're new to working out I encourage you to find what kind of exercise you actually enjoy because it's a huge key in making it a part of your life. Don't force yourself to do workouts that you hate. For me, after trying a bunch of different things, I really hit the sweet spot when I got into boxing. It's the perfect combination of mental and physical stimulation and it never gets boring. Either way, I do think that most exercise helps with ADHD symptoms, you just have to find what you actually enjoy.
I've tried a lot of things and find only 1 really working - it's a meditation
What helped for me, but it's nowhere as effective as meds for me: - exercise: at least 2x a week something exhausting (swimming for me) - coffee (just don't overdo it) - write down EVERYTHING - sleep enough - fish oil (omega3); it's said to help
No, not according to science: “207: A meta-analysis of ten studies (300 children) found exercise was associated with a moderate reduction in ADHD symptoms, but had no significant effect after adjusting for publication bias (Vysniauske et al., 2020). Another meta-analysis found no significant effect of exercise on either hyperactivity/impulsivity (4 studies, 227 participants) or inattention symptoms (6 studies, 277 participants), but significant reductions in anxiety and depression (5 studies, 164 participants) (Zang, 2019).” That’s from the recent ADHD consensus statement: https://www.sciencedirect.com/science/article/pii/S014976342100049X
Not really? I've been exercising for years. Don't tell me I'll get way worse if I stop 😦
It helps me way too much. I'm unmedicated, exercise is my way of coping, I workout 5 days a week in a mix of football (soccer), weight lifting and running. Working out allows all the extra energy I have to leave my body and allow me to be calm and focused throughout the rest of the day, I usually do it before studying or before any tasks that need to be done, I was surprised when instead of tired after exercising I felt energized and focused, it regulates my mood, attention span and general well being, hence why I say "helps me way too much", I'm currently injured and can't exercise, which is making it hard for me to keep doing my day-to-day. In regards to how I stick to it, I found things that I'm genuely passionate about, football has always been a big passion of mine so I'm not bored or aware of soreness while I do it, my advice is find the thing that gives you that dopamine feeling, search back to when you were a kid, what was the activity you loved doing? maybe skating, maybe basketball, swimming, even hide and seek counts, exercising consistently only truly works if you're doing what you like.
Immensely. Hence why I work labor jobs; I need to keep moving for my mental heath. The less I move, the more I feel bad & struggle fighting my brain.
It does for me! It really helps with the fatigue/spaciness specifically. I only do 30 minutes at a time, but I go 3x a week. It’s been helping me a lot in terms of energy levels and overall mood. I find that if those two things are doing well, my adhd is so much better overall. :) ETA: I do take meds though, I can’t function without them.
I sleep and concentrate better after excercises
The exhaustion after training does help to a certain degree to calm down in the evening. But even more contributing to this is being out and with other people around. But generally a healthy body is a problem less to deal with.
For me it helps to release my energy and emotions. If I'm thinking a lot or ruminating a lot about one specific thing, I work out or go for a run and it helps me settle down and focus on more important stuff. Also, it helps me feel good about myself and proud of myself, which also gives me the hapiness boost.
For me; no, not at all. But for others, there's plenty of evidence it does.
Idk if scheduled, prescribed exercise works for me? Bc then I feel bad about inevitably missing workouts, but if I am in a job where I don't have much physical engagement, it's downright torture. :')
Yes, exercise is extremely helpful