ADHD and Exercise – Moving to Your Own Rhythm

Let’s chat about something that’s often overlooked in our whirlwind lives: exercise. Now, before you roll your eyes and mutter something about another “fitness guru” post, hear me out. This isn’t your typical “get-fit-quick” spiel. Today, we’re diving into ADHD and exercise—specifically, how finding your groove can bring joy and a sense of calm to our beautifully chaotic minds (and yes, it can be possible).

Embrace the Chaos

First things first, let’s acknowledge the elephant in the room: ADHD brains thrive on variety and spontaneity. Sticking to a rigid workout routine is not always our jam. But here’s the magic: you don’t have to follow anyone else’s rhythm. Your exercise routine should be as unique and dynamic as you are.

Movement is Medicine

For those of us with ADHD, exercise isn’t just about getting fit; it’s also about mental health. Movement releases those feel-good endorphins, which can help reduce anxiety, fight depression, improve focus, and boost mood. Think of it as a natural dose of dopamine—a little gift to our neurotransmitter-challenged brains.

Finding Your Fit

Now, let’s talk about finding that perfect exercise sweet spot. Here are some tips to help you discover the joy of staying active, ADHD style:

1. Mix It Up

Try different activities and switch things up regularly. One day it might be a dance class, the next, a hike or a bike ride. Keeping things fresh keeps us engaged.

2. Social Butterfly

Group activities can be a game-changer. Whether it’s a personal trainer, group fitness class, joining a sports team, or just finding a workout buddy, the social aspect can keep you motivated and accountable. Plus, it’s way more fun!

3. Move to the Beat

Music is a fantastic motivator. Create a playlist that makes you want to move, and let the rhythm guide your workout. Whether it’s hip-hop, rock, or pop, the right tunes can turn any exercise session into a dance party. Heck, even just a full out dance party in your living room counts. Don’t worry, nobody is watching your dance moves – let yourself get down!

4. Mindful Movement

Yoga, pilates, and tai chi are excellent for focusing the mind and body. These activities teach patience and mindfulness, which can be incredibly grounding for those of us with ADHD. Plus, they’re great for flexibility and strength.

5. Playtime

Remember how much fun you had as a kid playing outside? Reconnect with that joy. Play a sport, run around with your kids, or even try something new like rock climbing or paddle boarding. The key is to make it fun, and then it won’t feel like exercise.

Habit Stacking: Your Secret Weapon

Alright, now let’s get into one of my favourite ADHD-friendly strategies: habit stacking. This technique is a game-changer for forming new habits without overwhelming ourselves. Here’s how you can use habit stacking to make exercise a regular part of your life:

What is Habit Stacking?

Habit stacking is all about linking a new habit (like exercise) to an existing habit that you already do consistently. This existing habit acts as a trigger, making it easier to remember and integrate the new habit into your daily routine.

How to Habit Stack Your Way to Fitness

1. Identify an Existing Habit: Think about something you do every day without fail. It could be having your morning coffee, brushing your teeth, or checking your email.
2. Choose Your Exercise: Decide on a simple, quick exercise you can do consistently. Start small—maybe it’s a 5-minute stretch, a quick walk, or a set of jumping jacks.
3. Stack the Habit: Link the exercise to your existing habit. For example:
   • Morning Coffee + Stretching: While your coffee is brewing, spend those few minutes doing a gentle stretch.
   • Brushing Teeth + Squats: Do a few squats or calf raises while brushing your teeth.
   • Email Check + Deskercise: Before you open your email, do a quick desk workout like seated leg lifts or arm circles.
4. Celebrate Success: Each time you complete your new habit, give yourself a mental high-five. Celebrate the small wins—consistency is the goal, not perfection.

The key here is to start to develop a habit around movement. Sometimes it is easier to start with mini habits. You can go bigger anytime you feel ready!

Listen to Your Body

ADHD can sometimes lead us to overcommit or go full throttle until we burn out. It’s essential to listen to your body and rest when needed. Exercise should make you feel good, not drained. If you’re tired, take a break, and don’t beat yourself up about it. Remember, self-care is about balance.

Celebrate Small Wins

Finally, celebrate every little victory. Whether it’s a ten-minute walk or a full-blown workout session, every bit counts. Be kind to yourself and acknowledge your efforts. Over time, these small wins add up, creating a positive habit that supports your well-being. ADHD brains love rewards, so be sure to think of how you might reward yourself for each milestone, big or small.

You Do You

In the end, the most important thing is to move in a way that feels good to you. There’s no one-size-fits-all approach here. Your ADHD brain is wired for creativity, spontaneity, and joy. Embrace it, and let it guide you to a movement routine that’s uniquely yours.

So, let’s lace up those sneakers, put on our favourite tunes, and get moving. Here’s to finding joy in our own rhythm and celebrating every step of the way.

Stay active, stay happy, and most importantly, stay you!