Exercising your ADHD

Keeping up with exercise is one of many challenges for those with ADHD. After all, one of the biggest ADHD struggles is consistency, an essential component of maintaining healthy routines.

Why bother?

The ADHD brain has a glitch in the circuit that promotes and maintains motivation and drive. This circuit is primarily regulated by the neurotransmitter dopamine.   Irregular activity of the neuro-chemicals dopamine and norepinephrine can lead to trouble getting going and following through with exercise. The other side of this coin, however, is that physical activity is key in boosting baseline levels of these beneficial chemicals.  For this reason, it is important to find a creative way to be physically active to help manage ADHD symptoms.

Don’t get down on yourself if you don’t like to exercise.

Though I am now a Certified Personal Trainer and make my living in the world of physical activity, there was a point in my life where I did not like to exercise at all! In fact, growing up I was terrible at it, with no athletic background and bad genetics to boot. I was terribly bullied as a young man due to my small stature and athletic and academic challenges.

The truth is I started exercising out of fear; I wanted to get bigger so the other children would leave me alone. I was put down so many times that I started to believe the critics. In time, I found that exercise not only built my muscles, but my confidence as well. I probably would have accepted my fate, but with my new-found confidence I knew I had more to offer. For the first time in my life I felt like a success! Ultimately, having confidence in myself gave me the courage to have my ADHD diagnosed.

Embrace peer pressure.

Most people have a hard time starting a new routine, especially those with ADHD. I have found that the best way to get on a roll — and stay there — is to join a group. Social interaction stimulates your brain while providing accountability and mutual support.

Workout your brain.

I recommend activities such as martial arts, as they require complex movements in the midst of exertion. You are forced to pay attention while exercising your mind and body in tangent. Visit some local martial arts establishments that teach Jiu-Jitsu, kickboxing, Muay Thai, or similar disciplines.  Yoga, swimming, and dance classes can have a similar effect.

Stay in the moment and don’t over-think it.

Motivation can be hard to come by! Use the tendency towards distraction to your advantage by finding sources of motivation that take your mind off of any resistance or challenges you are experiencing. This helps you stay present. For instance, listening to upbeat music can provide motivation, give an energy boost, and enhance your ability to focus and be in the moment.

Make a playlist of new music you’ve been meaning to check out, listen to podcasts or audiobooks, or catch up on your favorite shows. Take a class such as Zumba, Kickboxing, Spinning, or swimming that keeps you moving without thinking about it.  If you get easily bored at the gym but aren’t interested in classes, try interval training or alternating activities such as jogging, biking, and circuit training. Try a new machine every visit for a few weeks to find what works for you. Ultimately, it is most important to choose a discipline that fits your personality, holds your interests, and helps you feel your best.

Challenge all-or-nothing thinking.

There’s nothing wrong with starting slow. Remind yourself that fitness builds and even 10 minutes of activity is better than none. Building the routine of going to the gym even for short periods is a great start. Challenge the drill-sergeant mentality that says the only worthwhile exercise is an hour long calorie burner that leaves you depleted and anything short of that isn’t worth the effort.  Focus on small marks of progress such as feeling energized and extending your workout by five minutes or one push-up a week. In fact, pushing yourself too fast too soon can backfire. Don’t increase your workout by more than 10% a week to avoid injury and burnout.

You don’t have to break the bank to be fit.

Most fitness centers will give you a free class or workout session to encourage membership. “Groupon” and similar sites are excellent applications for finding events and classes at minimal cost and many local park systems and community centers offer low-cost classes for all fitness levels. “Meetup.com” is a popular community where you can find local free or low-cost fitness groups such as running and walking groups, yoga classes, and martial arts training sessions. Check local event calendars often to discover new groups and classes as many local park districts offer free yoga and running clubs, especially during the warmer months.

Keep the pay off in sight.

• Use visual cues such as motivational quotes, a vision board of inspiring images, and your activity calendar in plain sight.  Give yourself a star on the calendar or put a coin in a jar every time you are physically active to help visualize your progress. Consider giving yourself a small reward after reaching a realistic, short-term goal.
• Start small and keep your expectations realistic. It takes time to see changes in your body, but your inner body will experience pay-offs immediately. Aim for progress not perfection.
• Keep your gym bag by the door so you don’t have to pack  and remember it in the morning.
• Bookend your exercise sessions before or after other activities such as work, social outings, or running errands to avoid the temptation to stay home.
• Visualize yourself getting in the car with your gym bag, driving to the facility, changing in the locker room, and feeling great after exercising.  Think of ways to avoid any obstacles that might get in between you and your goal.

Embracing exercise pays dividends, so get moving! Your brain will thank you.