Harnessing Exercise as a Life Hack for ADHD Management
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Chapter 1: The Transformative Power of Exercise
What stands out as the ultimate life hack for those with ADHD? Surprisingly, it’s physical activity.
My Motivation for Getting a Gym Membership
Last week, I hit a new low in my mental well-being. For those unaware, I've battled mental health challenges for quite some time. Here’s a link detailing my near-death experience, along with another that outlines a diagnosis that was pivotal for my recovery.
It Gets Better—My Journey to Survival
This is the untold tale of how I narrowly escaped a suicide attempt at 17.
How an ADHD Diagnosis Changed My Life
Diary of a Neurodiverse Individual — 23 Female
Turning back to this week:
I was not only struggling to find foods that wouldn’t trigger a gag reflex but also watching everything around me unravel. I couldn't eat, sleep, or truly enjoy my free time. I felt overwhelmingly numb. If you've ever battled depression, you're likely familiar with that numbness.
The tipping point came when I found myself sobbing in my boyfriend's arms, completely lost and aware that something within me was fractured. This breakdown occurred on a Wednesday night. My boyfriend, who goes to the gym six days a week for his own mental health, asked, “Why don’t you join me tomorrow? I promise you’ll feel better afterward.” For the first time, I agreed. We've been going nearly every day since.
Despite my initial hesitations, I stepped into the gym. As much as I typically dread it, I had to admit—exercise was effective. My anxiety about the gym is real: the sweat, noise, harsh lights, and those who linger a bit too long. However, the gym turned out to be quieter than expected, with softer lighting and even a private area for women.
During our stretches, I found myself laughing, focused, and in a good mood—feelings I hadn’t experienced in weeks. My boyfriend remarked, “Exercise really suits you, love.” I had to admit it: it worked.
But why? What makes exercise so effective for managing ADHD symptoms and enhancing mental health? And why isn't this information more widely recognized?
ADHD, or Attention Deficit Hyperactivity Disorder, is a neurological condition affecting millions globally, characterized by challenges in focus, impulsivity, emotional fluctuations, and hyperactivity. It’s typically something individuals are born with.
In the United States, the primary treatment for ADHD is medication. In contrast, France prioritizes nutrition, exercise, and therapy. While neither approach is superior, it's noteworthy that France has a significantly lower percentage of its ADHD population on medication, focusing instead on better nutrition, exercise habits, and structured routines. This holistic approach has proven effective in managing ADHD symptoms.
While medication can be effective and safe, it’s not a panacea. You might find yourself feeling low and crying on a Wednesday night, leading you to the gym instead.
Exercise has an extensive array of benefits for those with ADHD, and it deserves exploration.
The Science of Exercise and ADHD
Research indicates that exercise enhances blood flow and oxygen supply to the brain, which boosts cognitive capabilities such as attention and executive function. A study in the Journal of Attention Disorders found that just 20 minutes of moderate-intensity exercise improved cognitive performance in children with ADHD. This small commitment can serve as an alternative to medication, especially since exercise benefits overall health.
Moreover, exercise stimulates the production of neurotransmitters like dopamine and norepinephrine, which are crucial for regulating attention, motivation, and mood. These are the same neurotransmitters targeted by common ADHD medications, suggesting that exercise may provide similar advantages without the side effects associated with drugs.
Exercise can also alleviate stress and anxiety, which frequently accompany ADHD. It triggers the release of endorphins, the body's natural mood enhancers, improving mental well-being and reducing stress. This explains my unexpected laughter during workouts.
According to research, certain forms of exercise are particularly effective for managing ADHD symptoms:
- Aerobic Exercise: Activities like running, swimming, and cycling enhance cognitive function and decrease ADHD symptoms. Personally, I enjoy using the rowing machine—it feels like a playground swing for adults.
- Strength Training: Lifting weights or performing bodyweight exercises can enhance cognitive function and mitigate ADHD symptoms. Additionally, strength training supports the growth of new brain cells, further improving brain function over time.
- Yoga: Practicing yoga can boost mental health, alleviate stress, and enhance focus. It incorporates mindfulness and breathing techniques that help individuals with ADHD remain present and regulate emotions and impulses.
- Team Sports: While I’m not particularly fond of team sports, they can provide valuable social interaction, structure, and a sense of community, which is beneficial for people with ADHD who often face challenges in social settings.
Tips for Integrating Exercise into Your Life
Don't worry—I also struggle with consistency. I’ve started going to the gym in the mornings: I wake up, drive to the gym, work out, and then head to work. This routine fits into my schedule and ensures I get to bed at a reasonable hour; a late-night workout won’t yield the best results if you’re exhausted.
Incorporating exercise into your daily routine can be challenging if you have ADHD. Start with achievable goals, like taking a 10-minute daily walk or simply arriving at the gym, even if you don’t work out. Set a specific time each day for exercise to establish a habit. Partnering with a workout buddy can boost motivation and accountability, making it easier to stick to your routine. My boyfriend is my dedicated workout partner.
So, what are you waiting for?
Take charge of your depression, ADHD, and anxiety! Exercise is transformative for managing ADHD symptoms, enhancing cognitive function, reducing stress, and improving overall mental health. While it requires consistent effort, the results will be worth it—you'll accomplish much more than you typically would, and with less struggle.
Exercise is the key to managing ADHD. Spread the word!
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Best wishes,
Sue
P.S. Check out this playlist for more insights on ADHD.
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SOURCES
Ratey, J. J., & Hagerman, E. (2008). Spark: The revolutionary new science of exercise and the brain. Little, Brown Spark.
Basso, J. C., Shang, A., Elman, M., & Karmouta, R. (2013). Examination of the influence of acute exercise on cognitive function: A meta-analysis. Psychological Research, 77(4), 464–485.
Janssen, T. W., & Toussaint, H. M. (2002). Effects of acute bouts of exercise on cognition. Acta Psychologica, 112(3), 297–324.
Hechtman, L. (2016). Attention-deficit/hyperactivity disorder: Advances in diagnosis and treatment. BC Medical Journal, 58(7), 361–367.