fbpx

Exercise and the Brain: Can Breaking a Sweat Help ADHD Symptoms?

By Mary Fetzer

Exercise is good for everyone, and emerging research suggests that exercise can have a particularly beneficial impact on the symptoms of ADHD.

Studies found at PubMed Central, an archive of medical literature at the U.S. National Institutes of Health’s National Library of Medicine, indicate that exercise reduces ADHD core symptoms and improves executive functions. Physical activity can improve memory and attention, reduce impulsivity and hyperactivity and boost mood.

Aerobic exercise might help most

“Exercise is an important part of treatment for ADHD,” says Carly Claney, a licensed psychologist in Seattle who specializes in ADHD testing and treatment. “Studies have shown that regular aerobic exercise sessions provide some relief from symptoms of the disorder.” A single exercise session, in fact, can result in immediate improvement.

Aerobic exercise ranges from light (swimming, walking) to intensive (running, jumping rope). The intensity is determined by the type of activity and how hard the individual is working. The American Heart Association recommends that everyone reach a minimum of 30 minutes of moderate-intensity aerobic exercise five to seven days per week. The Centers for Disease Control recommends 150 minutes of exercise every week (for example, 30 minutes a day, five days per week.) The CDC also recommends additional muscle strength training two or more times per week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Can exercise replace medication?

Medications for ADHD can deliver proven benefits, but further trials are needed to examine whether exercise can serve as a stand-alone therapy for ADHD.

Stimulants that increase dopamine levels in the brain are the first-line medication for treating ADHD. Dopamine is a neurotransmitter that regulates emotional response and helps regulate actions that bring about feelings of pleasure and reward. Levels of dopamine are different in people with ADHD than in those without ADHD. Another neurotransmitter — norepinephrine — may also play a role in ADHD.

Exercise triggers a release of dopamine. The “runner’s high” mood boost induced by physical activity has long been attributed to endorphins, but research shows that another class of brain chemicals — endocannabinoids — are also involved. Endocannabinoids increase dopamine in the brain’s reward system and fuel feelings of optimism.

The main issue with exercise as a treatment, however, is sustainability. An individual with ADHD might find it challenging to rely on exercise as a regular routine that’s followed consistently. “As individuals with ADHD may have difficulty focusing on the task at hand, they may also have a difficult time staying interested in a full workout session,” says Claney.

Each workout session might be viewed as one “dose.” Exercise, like medicine, must be repeated regularly in order to provide benefits.

Making exercise work

Jaclyn Paul, author of Order from Chaos: The Everyday Grind of Staying Organized with Adult ADHD, finds that exercise supports the effectiveness of her ADHD meds and helps her feel healthy and content. “For me personally, regular exercise helps increase calm and focus,” she says. “It gives my brain much-needed downtime and releases some of my nervous energy.”

((see below note about deletion of these two paragraphs — TM))

Paul advises anyone with ADHD to start “simple and cheap” on their exercise regime. “There’s a real risk, for some of us, of hyper-focusing on gearing up for a new miracle-cure plan,” she cautions. “The key is to pick something fun, relaxing and low guilt. Something that feels right, not something I feel like I am ‘supposed’ to do. If I have to force myself every day, it won’t last.”

Overall, Paul recommends something that’s easy to stop and start. “ADHDers are vulnerable to disruptions in our routines and habits,” she says. “Something easy to get back into after a lapse will be much healthier in the long run.”

Sources:

Journal of Borderline Personality Disorder and Emotion Dysregulation

Carley Claney, psychologist

Frontiers in Psychology

American Heart Association

Order from Chaos: The Everyday Grind of Staying Organized with Adult ADHD

Explore More

Articles

5 Reasons to Be Thankful for ADHD

By Elizabeth Weiss Everyone is given the opportunity to stop and consider...
Read now
Podcasts

Jen Verhagen and Realizing Your Potential

Jen Verhagen was diagnosed with ADHD five years ago when...
Listen now
Webinars

Unraveling the Puzzle: ADHD, Anxiety, and Depression Explained

Do you often feel ADHD, Anxiety, and Depression overlap, making...
Watch now

Looking to take our Mentavi Smart Assessment? That’s available all day, every day, whenever and wherever is best for you!

Live support will be unavailable during regular business hours on Thursday, November 23, and Friday, November 24. You can always submit a request or leave a voice message. We’ll get back to you when we return on Monday, November 27.

Please note: Each of our clinicians sets their own holiday hours, check with them for their schedule.

Our site is open 24/7! You can always schedule an appointment, check out our podcasts, or read up on the latest ADHD information.

The system is experiencing technical issues scheduling new appointments.

We apologize for any inconvenience this may cause you. We understand the importance of making an appointment, and this issue is our top priority.

Please reach out to us via chat or call us at 888-493-ADHD (2343) and we will assist you. If we are not available, please leave us a message and we’ll get back to you as soon as possible.

The ADHD Online Team

We will perform scheduled maintenance on our Patient Portal on Thursday, September 28 from 5:00 – 6:30 AM ET. During this time, appointment scheduling will not be available.

Our team will be hard at work while many of you sleep to keep the disruption to a minimum. We apologize for any inconvenience.

The ADHD Online (early morning) Team

ADHD Online will be closed on
Monday, September 4 in observance of Labor Day.

Live support will be unavailable during this time, but you can always submit a request or leave a voice message at 888-493-ADHD (2343). We’ll get back to you when we return on Tuesday, September 5.

Each of our clinicians sets their own holiday hours. Check with your doctor for availability.

Looking to take our Assessment? That’s available all day, every day, whenever and wherever is best for you! 

Provide this form to your local practitioner. You could:

  • Send this link
  • Email the pdf
  • Print it out and bring it to your appointment

Ask your practitioner
to complete the form

In this form, your practitioner will request that ADHD Online continue to provide uninterrupted care

Return the form to us

You or your practitioner can return this form to us via email or fax it to 616-210-3118

Looking to take our Assessment? That’s available all day, every day, whenever and wherever is best for you!

For those seeking an Assessment, you can dive right in! Our portal is up throughout the holiday!

If you have a question for us, our office will be providing holiday patient support on July 3 & 4, and we are committed to responding to your needs as promptly as possible. In-person phone support may be available but limited due to holiday hours.  You can always submit a request or leave a voice message and we will prioritize addressing them upon our return. We genuinely appreciate your understanding. Full office operations will resume on Wednesday, July 5.

If you already are on our Treatment path, be aware that each of our clinicians sets their own holiday hours. Check with your doctor for availability.

ADHD Online will be closed on June 19th in observance of Juneteenth.

Live support will be unavailable while we’re closed but you can always submit a request or leave a voice message. We’ll get back to you when we return on Tuesday, June 20th.

Each of our clinicians sets their own holiday hours. Check with your doctor for availability.

Looking to take our Assessment? That’s available all day, every day, whenever and wherever is best for you!

ADHD Online will be closed on June 19th in observance of Juneteenth.

Live support will be unavailable while we’re closed but you can always submit a request or leave a voice message. We’ll get back to you when we return on Tuesday, June 20th.

Each of our clinicians sets their own holiday hours. Check with your doctor for availability.

Looking to take our Assessment? That’s available all day, every day, whenever and wherever is best for you!