The Best Exercise for ADHD in Adults

The human body needs to remain active, and the brain needs to push its functionality for better motor functions. The best exercise for ADHD can boost the learning power and relieve its symptoms. 

This kind of workout regimen can improve the symptoms effectively. It is difficult to complete a treatment plan for ADHD without proper exercise.

Benefits of Exercise for People with ADHD

Special Strong Find a Location Near Me

There are several benefits of doing ADHD focus exercises. Below are some of them that you need to consider:

  • Increases alertness
  • Improves attention 
  • Enhances motivation 
  • Boosts productivity
  • Strengthens overall mindset 

In addition, proper exercise can boost the production of the following:

  • Norepinephrine
  • Neurotransmitters serotonin
  • Dopamine

The production is essential in regulating the signaling brain processes. By performing the best exercise for ADHD, it is easier to achieve this goal. A proper workout improves the cellular basis of learning of the patient. 

Therefore, it is an effective regimen that triggers new nerve cells for development in the hippocampus (brain region for learning and memory).

List of Fitness Tips for Adults with ADHD

1. Aerobic Workouts

Performing aerobic workouts for at least 30 minutes can help boost the human body. These exercises help the brain in growing new cells and developing blood vessels. Some of the most popular aerobic exercises include the following:

  • Biking
  • Running
  • Jogging
  • Brisk Walking
  • Swimming

These workouts can help pound and energize the heart rate to keep the body healthy. In addition, this health benefit is essential to improve blood flow and brain functionality. 

Hence, you can perform these aerobic activities indoors and outdoors, which is advantageous and a good choice. According to health-related studies, enjoying nature while you exercise reduces ADHD symptoms.

2. Strength Training Exercises

Strength training exercises are proven effective when discussing the best exercise for ADHD. You can start with this exercise if your body uses aerobic workouts.  

Therefore, strength training will strengthen the overall body structure. Some of the common routines for strength training include:

  • Squats
  • Pull-ups
  • Push-ups
  • Lunges 
  • Weight lifting 

Set a specific goal when doing strength training exercises. Having a goal will motivate the brain when dealing with ADHD. The goal must include overcoming certain obstacles and working toward a more challenging routine. 

Completing effective repetitive workouts adds to tough mental resilience. It will help reduce anxiety, which medical experts believe is a coexisting health condition of people living with ADHD. 

3. Yoga

Dealing with adult ADHD will let you spend much of your time away from your mindset. One of the best fitness tips in dealing with this situation is to perform Yoga. 

When combined with proper exercises, Yoga provides the following health benefits:

  • Balance thinking
  • Peace of mind
  • Reduce stress
  • Increase sense of wellbeing
  • Keeps the body fit

Yoga is a mind-body exercising routine that focuses on breathing. It significantly helps many ADHD adults because it centers on mental development. 

Like any other mindful technique, Yoga helps reduce some ADHD symptoms, so it slows down the body and pays attention to every movement while breathing.

If you can include this exercise in your fitness program, it will keep you healthy and fit.

4. Martial Arts Training

Health experts believe that your brain improves the more you perform complex exercises. It is the reason why they say performing martial arts can help deal with ADHD. 

Here are some of the common activities include:

  • Judo
  • Taekwondo
  • Karate-Do
  • Jiu Jitsu
  • Aikido

These martial arts will help you learn self-control to bring your mind and body together. Consequently, when performing any of these activities, your training involves the following:

  • Concentration
  • Keen memory 
  • Timing 
  • Balance
  • Improved motor skills
  • Proper execution of actions 

Generally, for adults with ADHD symptoms, training in martial arts can help them better. In achieving success after the training, sustaining a higher level of physical toughness and condition is essential. 

Consistent practice and self-discipline will help you control your body and discipline your mind effectively. Practice and self-discipline are crucial skills to improve the other parts of your lifestyle. 

Determining your mind and controlling your body helps you focus on your daily routines. It also benefits your career, job, and relationship to become a better person.  

4. Play with a Fitness Partner 

Is it necessary to find and play with a fitness partner? If you have someone who understands your fitness needs, this idea can help you. A perfect buddy can motivate you to do the fitness exercises you need.

Helping and motivating you to exercise is important when dealing with ADHD. Your fitness partner can handle your boredom and distractions. 

Always motivate yourself when playing with your fitness buddy to perform regular exercises such as: 

  • Dancing
  • Hiking
  • Skating
  • Rock Climbing
  • Fencing

An opportunity to learn complex movements while adjusting to your partner’s moves makes you focused. Your brain plays a huge role in this process as you become attentive.

Besides a fitness buddy, you can also ask a family member or relative who is willing to join you for a group activity. This idea is enjoyable because you will experience a challenging activity.  

5. Hire a Professional Trainer

Many individuals with adult ADHD spend time finding and hiring a professional trainer. Working with a professional coach who understands ADHD is one of the best ways to become organized. A good coach or trainer can help you:

Special Strong Gym Franchise Learn More
  • Manage your time
  • Execute plans
  • Reach your goals 
  • Monitor your daily exercises
  • Guides you to a healthy diet

When you choose a trainer, find a certified ADHD coach. A personal coach is also a good alternative for your regular fitness routines.

How does Exercising Affect the Brain?

If you ask, does the best exercise for ADHD affect the brain? It can affect the brain if performed regularly. Exercise plays a huge role in proper brain health development. 

Whether you have ADHD or none, a regular workout routine stimulates your mental wellness. You need to help yourself understand the importance of daily Exercising.

Here are the benefits of doing exercises:

  • Improves memory
  • Boosts learning 
  • Delay or prevent brain illnesses 
  • Enhances attention
  • Increases mood 
  • Better execution 

ADHD and Autism Symptoms and Causes

The symptoms of ADHD include hyperactive-impulsive behavior, which is not normal for the age level. This condition may become persistent for more than a year.

The other symptoms can include the following:

  • Cannot process sensory information 
  • Unable to socialize
  • Inability to communicate
  • Impaired non-verbal communication 
  • Repetitive behavior pattern 

The causes of ADHD and Autism range from:

  • Changes in the digestive tract
  • Sensitive to vaccines
  • Environmental toxins
  • Intolerance to foods
  • Head trauma
  • Stress 
  • Medications 
  • Inefficient use of vitamins in the body

In the research on neuroscience and hemisphere, the parts of the brain that controls movement also control emotion and cognition. Any delay in sensory-motor development can trigger dysfunction. 

It affects learning and behavior because the brain is not functioning properly. 

Regardless of the causes, families with these health disabilities must find the best treatments. Today, many brain therapists are finding ways to integrate primitive reflexes into stimulating the brain. 

Any success can improve a person’s attention, coordination, balance, and behavior. This improvement is crucial for proper mental development. 

ADHD Symptoms in Men and Women 

Women with ADHD (attention deficit/hyperactivity disorder) often live without a diagnosis. It happens because this health condition affects most men. 

Another reason is that there are fewer ADHD women symptoms and fewer obvious ones. These socially disruptive symptoms are obvious in men.

How do the symptoms differ for women?

ADHD is often undiagnosed in women because their symptoms may present differently. This situation is what makes it different from those symptoms of men. It is important for women out there to determine the real cause of their conditions. 

The ADHD presentations involve the following: 

  • Inattentive
  • Hyperactive or impulsive 
  • Combination of both 

Comparatively, men have hyperactive or impulsive ADHD become:

  • Impulsive
  • Fidgety
  • Impatient
  • Restless
  • Disruptive
  • Talkative
  • Mood swingers

Women with ADHD symptoms reveal an inattentive ADHD, so as a result, they become more:

  • Disorganized
  • Less focus
  • Do not listen
  • Hard to remember things
  • Do not pay attention to details

The most effective treatment for women with ADHD may involve different strategies and approaches. You can find recommended treatments based on several factors. These may include severity, nature, and impact of the symptoms.

Importance of Exercise for Adults with ADHD

Many adults can reveal different exercise routines that they can choose today. These exercises can impact their ability to manage and deal with ADHD positively. 

When doing exercise, focus and motivation are key factors to complete your day. Disciplining yourself will also help develop consistency.

Exercise offers several physical benefits to adults with ADHD. Furthermore, it can also improve cardiovascular function and tone the muscles. Working out can also develop the brain through mental exercises.


ADHD can run in families unexpectedly. The best exercise for ADHD in adults will keep you moving and engaged. If you are looking for an effective way to manage your ADHD symptoms, consider adding these exercises to your routine.

If you need the best and most certified ADHD fitness trainer, find a location near you and claim your free 7-day pass


Something went wrong. Please check your entries and try again.
Special Strong provides adaptive fitness for children, adolescents, and adults with mental, physical and cognitive challenges. Start your own Special Strong gym franchise today and create a lasting impact on your community.