David Saunders
ADHD, that ever-uninvited guest in the brain’s control room, isn’t just a matter of forgetting your keys or daydreaming through meetings.
It’s a full-body experience—mood swings, erratic focus, sleep that mocks you, and a task list that laughs in your face.
Managing ADHD isn’t just about staying organised—it’s about finding what truly helps the brain stay balanced. Many people find support through platforms like HelloLunaJoy, which offer accessible mental health care tailored to everyday life. Others turn to ADHD online therapy for structured guidance that fits into their schedule.
Medication may steady the ship, but for many, the real unsung hero in managing ADHD is exercise. Yes, movement—plain, unglamorous, slightly sweaty movement.
Now before you roll your eyes and mutter, “I’ve heard this before,” hear me out. We’re not talking about signing up for ultramarathons or becoming a CrossFit cultist. We’re talking about regular, doable physical activity that actually changes the way the ADHD brain works. And it’s not just theory—it’s cold, hard science.
Why Exercise Is ADHD’s Secret Weapon
The truth? Exercise doesn’t just tone the biceps—it fine-tunes the brain. For those with ADHD, the benefits run deeper than any Instagram fitspo reel. We’re talking increased dopamine (the attention and motivation chemical), boosted norepinephrine (hello, focus), and a healthy dose of endorphins to drown out the mental noise.
“It’s not just ‘nice to have’ for people with ADHD,” the experts say. “It’s a need.”
And here’s the kicker: aerobic movement can mimic some effects of stimulant medication. That doesn’t mean toss your pills in the bin, but if your brain’s running on fumes, a brisk walk might just be your best reset button.
The Research Is Clear: Movement Works
This isn’t wellness woo-woo—it’s peer-reviewed and proven. One University of Georgia study found that just 20 minutes of moderate exercise improved problem-solving and memory in college students with ADHD. That’s less time than most people spend doomscrolling before breakfast.
Real-world benefits include:
- Improved focus
- Fewer emotional meltdowns
- Better sleep
- Reduced impulsivity
- Higher motivation
For kids, it translates to fewer classroom disruptions. For adults, it’s the difference between finishing a task or staring at it for three hours in existential dread.
What Kind of Exercise Is Best for ADHD?
Anything you’ll actually do. That’s the golden rule. But some activities pack more neurological punch than others.
- Cardio (running, cycling): Fast dopamine fix.
- Strength training: Adds structure and body control.
- Yoga or Tai Chi: Slows the chaos, sharpens emotional regulation.
- Dance, martial arts, team sports: Combine rhythm, coordination, and decision-making—catnip for an ADHD brain.
The best routine? One that doesn’t feel like a routine at all.
Building Mental Muscles, Too
Here’s something most don’t realise: exercise isn’t just a brain-chemical cocktail—it’s also executive function boot camp. That’s the part of your brain responsible for planning, follow-through, time management, and the dreaded ‘getting started.’
Every time you complete a set, follow a workout routine, or stick with a movement sequence, you’re rehearsing those same cognitive skills. You’re training your brain’s inner project manager—one rep at a time.
Routine Is Hard. Here’s How to Start Anyway
Let’s not pretend it’s easy. ADHD laughs in the face of schedules. But the key is to think small and think sticky.
- Start short – 5-10 minutes is still a win.
- Anchor it – Walk after coffee. Stretch before Netflix.
- Make it visible – Shoes by the door. Mat in plain sight.
- Track it – Apps, paper calendars, gold stars—whatever works.
- Change it up – Repetition breeds boredom. Keep it fresh.
- Reward progress – Even if it’s just a good playlist or smoothie.
Perfection? Forget it. Done is the new perfect.
When’s the Best Time to Work Out?
That depends on your internal chaos schedule.
- Morning: Calms the brain, primes focus.
- Midday: Reboots energy and attention.
- Evening: Winds you down—but keep it gentle if sleep’s a battle.
There’s no magical hour. The best time to exercise is when you’ll actually do it.
Start With Small Steps—Literally
Managing ADHD doesn’t require a personal trainer or 5am bootcamps. It requires movement—simple, regular, consistent.
When your mind is all over the place, your body can bring it home. Walk, stretch, dance, jog—just move. The smallest step forward can silence the loudest mental static.
So next time your thoughts are spiralling and your to-do list is looking back at you with disdain, take the advice that’s equal parts neuroscience and common sense:
Get up. Move. Come back clearer.
And if that’s not therapy with a side of sweat, I don’t know what is.
