ADHD and Fitness – How Physical Activity Can Transform Your Mind and Body
When I was diagnosed with ADHD last year, I didn’t feel an immediate shift in my life. I chose not to go on medication, but the diagnosis gave me clarity. Suddenly, there was an explanation for why I always felt like my mind was bouncing from one thing to another. Over time, I started digging deeper into why I do certain things and how ADHD impacts my daily life. What I’ve come to realize is that ADHD can be both a superpower and a curse. And for me, fitness has been one of the most powerful tools to channel its potential.
ADHD and Fitness: Why Movement is Essential
Living with ADHD often means dealing with impulsivity (Dear Lord do I buy a lot of random stufff..), hyperactivity, and stress. Whilst fitness has always been a way for me of exploring what my body has been physically capable of, racing, skiing, gymnastics, Crossfit, Olympic lifting and now running, it’s also been an essential part of looking after my mental health practice. It’s a time for me to work on me alone.
1. Fitness as a Natural Stress Reliever
For many with ADHD, stress is a constant. Whether it's struggling to focus or feeling overwhelmed by too many thoughts, the pressure builds up. Regular exercise has been my go-to solution. Physical movement releases endorphins—your brain’s natural feel-good chemicals—which help reduce stress and promote a sense of calm.
2. Regulating Hyperactivity Through Exercise
One of the biggest ADHD tendencies is feeling restless or fidgety. For me, working out is a productive outlet to burn off that excess energy. Whether it’s lifting weights, going for a run, or doing bodyweight circuits, fitness gives my body and mind a release. It’s not just about the physical benefits—it’s the mental reset that keeps me grounded.
3. Improved Focus and Attention
Here’s the thing about ADHD: it’s hard to stay focused. But when I commit to a consistent workout routine, I find that my brain is more focused and sharper. Research has shown that exercise increases dopamine and norepinephrine levels, the very neurotransmitters that help with attention and focus—two things those with ADHD often struggle with.
4. Routine is Key
ADHD can make it tough to stick to routines. Yet, when I lock in a fitness schedule, it gives my day structure and predictability. It’s a routine that I can count on, and this sense of control over my day is crucial for managing ADHD symptoms. Even if everything else feels chaotic, knowing that I’m going to get a workout in is a grounding force..
Fitness and ADHD: A Daily Practice
The more I’ve explored the connection between ADHD and fitness, the more I’ve seen how movement helps balance out both the physical and mental ups and downs. It doesn’t have to be a long workout—sometimes it’s just 20 minutes of movement, a walk in the forest with my dogs or a little jog is often easier than the thought of driving to the gym. The key is that fitness provides me with a daily reset and helps me manage the stress, energy, and focus challenges that come with ADHD.
If you have ADHD, give fitness a try. Start small and see how building consistent movement into your life changes your mindset and how you feel. You might be surprised by how much it helps.
