Attention-Deficit/Hyperactivity Disorder (ADHD) is a common neurodevelopmental condition. The symptoms of ADHD are characterized by patterns of inattention, hyperactivity, impulsivity, and emotional dysregulation. There are many things a person with ADHD can do to enhance everyday life, but a growing body of research is highlighting exercise as a powerful tool in improving executive function and reducing the symptoms of ADHD.
A Case Study on Exercise and ADHD
This case study from Edward Hallowell and John Ratey’s book ADHD 2.0 concerns a high-functioning professor named David. He was a successful and productive keynote speaker who had given talks around the world and was also an avid marathon runner. David came to Dr. Ratey shortly after injuring his knee, an injury that prevented him from going on the runs he loved so much. Soon after, he began experiencing new problems he had never faced before. Uncharacteristically, David started to procrastinate and struggled to focus on his work. He was neglecting his friends, ignoring phone calls, and developing relationship issues with his longtime girlfriend. It became clear that running had served as a coping mechanism, and when he could no longer run, it unveiled an underlying diagnosis: ADHD. David began taking medication, which helped alleviate his new challenges. Eventually, his knee healed, and he was able to run again. Over time, he tapered off the medication and returned to what proved to be a truly effective treatment for his ADHD: exercise.
The Power of Exercise
The benefits of exercise in treating the core symptoms of ADHD and improving executive functioning have gotten increasing attention. Physical activity primes the brain for learning and growth, and has been shown to boost mood and motivation, to alleviate anxiety, and to improve sleep, emotional regulation, concentration, and self-confidence. Physical activity can also serve as a form of meditation. It allows you to focus on your breath and movement, offering relief from the constant stream of thoughts that may have occupied your mind throughout the day. Research consistently shows that regular physical activity can make a real difference for people with ADHD, both in how they feel and how they function. Even just 30 minutes of daily exercise has been associated with significant improvements in mood, attention, and cognitive function, as well as reductions in behavioral challenges among children with ADHD. Moderate to high-intensity aerobic exercise, in particular, has been shown to enhance executive function across a range of ages and symptom levels. Beyond aerobic workouts, mind-body practices such as yoga have been linked to better mood stability and fewer oppositional behaviors. Further research is needed to understand exactly which types, intensities, and durations of exercise work best, but physical activity can be a powerful tool in supporting yourself or your kids with ADHD. Next, we’ll take a closer look at how exercise affects the brain, and the types of movement that are especially beneficial for the ADHD brain.
The Science of Exercise
When you exercise, your heart rate increases. When this happens, your body releases a protein called brain-derived neurotrophic factor (BDNF). This protein fosters the growth of new neurons, connections, and healthy brain pathways. BDNF has been linked with a larger hippocampus, which is a brain region that plays a key role in regulating emotions, learning, and the formation of new memories. As brain cells become more active during exercise, they release greater amounts of neurotransmitters, leading to a surge in dopamine and norepinephrine. These neurotransmitters are essential for managing attention, enhancing alertness, and supporting sustained focus and motivation. Exercise also functions as a stress reducer, contributing to the production of endorphins such as beta-endorphin, a neurotransmitter that increases feelings of happiness and reduces feelings of pain. Exercise can also help lower blood pressure and resting heart rate, reducing the negative effects of stress on the body that can contribute to premature aging.
Exercise for ADHD
Establishing a sustainable exercise routine is one of the most powerful ways to support focus, mood, and overall well-being when living with ADHD. While consistency can sometimes feel like a challenge, the key is to find activities that you genuinely enjoy and can maintain over time. Experts recommend aiming for at least 30 minutes of moderate-intensity exercise five days a week, but it’s important not to get hung up on the numbers. Any movement is better than none, and even short bursts of activity—like a brisk 10-minute walk or dancing around your living room—can have a meaningful effect on how your brain functions and feels. Some forms of movement are especially beneficial for people with ADHD because they combine structure, stimulation, and enjoyment, three elements that help maintain consistency and engagement.
Aerobic exercise, such as running, swimming, or cycling, is one of the most effective ways to increase blood flow to the brain and elevate neurotransmitter levels. These types of workouts provide a natural boost in focus and energy while also helping to regulate sleep. Martial arts, like karate, are another great option because they blend physical intensity with mental focus. The structured routines, the focus on technique, and the emphasis on self-control can help improve attention and impulsivity. For those seeking a calmer approach, yoga and Pilates offer mindfulness through movement. These practices encourage body awareness, controlled breathing, and relaxation, all of which can counteract restlessness and stress. Strength training also provides valuable structure through measurable progress. Tracking repetitions and adding more weight over time build a sense of achievement and self-efficacy, both of which are motivating and beneficial for individuals with ADHD. Some people find their rhythm in social or team sports like soccer or volleyball. These activities add elements of teamwork and strategy that help sustain interest and motivation. For those who have access, outdoor activities such as hiking, biking, or mountain climbing may be more appealing. Research has demonstrated the benefits of spending time in nature in reducing anxiety and ADHD symptoms.
The most important part of building a routine is keeping it realistic and enjoyable. Start small, and allow your routine to grow naturally rather than forcing an unsustainable schedule. Choose activities that excite you, and mix up your workouts to maintain interest, as the ADHD brain often thrives on novelty. Regardless of what kind of physical activity you choose, move in ways that feel good and right for your body and lifestyle.
ADHD for Exercise
Sports can be helpful for dealing with ADHD, but ADHD can also be helpful for sports. Olympic gold medalist Simone Biles was diagnosed with ADHD as a child, but instead of seeing it as a limitation, she turned it into one of her greatest strengths. Gymnastics demands incredible discipline and focus, qualities that could easily be seen as a challenge for someone with ADHD. However, Biles learned to harness her ability to hyperfocus, using the gym’s structured environment to channel her high energy and restlessness productively. This shift from viewing ADHD as a deficit to seeing it as a source of power has not only defined her career but also inspired countless others. Michael Phelps and NFL legends Terry Bradshaw and Howie Long have also leveraged their ADHD traits for success. For many athletes, ADHD is a unique advantage that, when understood and harnessed, became a driving force behind their remarkable achievements.