Does this scenario sound like you? You’re sitting at work and your leg bounces keeping a beat as you try to type an important document. As you try to focus, you feel restless, your leg bouncing more and more until you have to look away from your document and distract yourself with something else. Maybe you go for a short walk or stretch then sit down and find you can focus a little better. If you can relate to this scenario you may have ADHD.
The good news is adding exercise and movement can do wonders for your focus whether you have ADHD or not. How you manage your ADHD can be the difference between getting important assignments done versus forgetting about them completely; adding exercise into your routine can aid with that.
How exercise can help you manage your ADHD
What are the benefits of adding movement to your routine? And why it can help you with your ADHD?
Reduced Impulsivity
You may find yourself making impulsive decisions more frequently than your peers. ADHD can cause an increase in impulsive behavior due to a hormonal imbalance.
However, exercising and moving more can help mitigate your impulsivity by helping your brain produce the hormones you might be lacking. Having a set time for when you are using your energy in a fun and productive way can help you feel less restless.
Improved Mood Regulation
ADHD can make emotions overwhelming and difficult to control by affecting the amygdala and prefrontal cortex, while also impairing the brain's ability to produce hormones that help regulate emotions.
Working out increases endorphin production which helps emotional regulation.
Enhanced Focus
With ADHD, your brain struggles to produce enough dopamine, leading to a lack of focus as it seeks out distractions to boost dopamine levels.
Exercising and working out can produce serotonin and dopamine, which helps your brain stay focused throughout the day.
How to add more movement to your routine
Hobbies that add movement
Finding a hobby that involves movement can help you embed routine exercise into your life, and ensuring it's something that you enjoy increases the likelihood that you will stay engaged.
But how can you find the right hobby for you? Start by thinking about any possible interests you might have and research them. If you’re having trouble coming up with ideas look over our list of possible hobbies to get started.
Some examples of hobbies that can get you moving:
Biking (you can either start biking outdoors or join a spin class!)
Swimming (if you’re looking to build muscle and lose weight this is a perfect choice for you)
Nature Photography (if you want to have a more creative hobby, this allows you to be physically active while still having a creative outlet)
Join a community
If you struggle to keep up a consistent routine, especially when it comes to exercising, joining a community or having a friend as a part of your routine can help hold you accountable. You can do this by joining a local sports team or having your friend join you on walks as a daily activity together.
Follow a program
If you’re struggling and need help, joining a program that specializes in personal workout plans can help push you to make long-lasting changes. This can be a personal trainer or you can join Bear Creek Weight Loss to get medical professionals to help you with incorporating more exercise and better nutrition into your life.
Opt for walking over driving
Depending on where you live, ditching the car for a walk when completing errands can greatly benefit you. If you live close to the grocery maybe instead of a 2-minute drive consider opting for a 10-minute walk instead. This can be incredibly beneficial by incorporating movement into your daily routine, rather than committing to specific types of exercise.
Exercise doesn’t only improve your physical health but your mental health too. If you find yourself struggling with ADHD or need a diagnosis reach out to Lifecare Wellness Counseling and book an appointment today.