ADHD and Workout: 5 Exercises to Manage Your Symptoms

ADHD and Workout: 5 Exercises to Manage Your Symptoms


Given how tricky the condition is, living with ADHD can be a difficult job for anyone. After all, it doesn’t let you concentrate on anything at all. Whether you are working on a project or something else, you’ll have a constant urge to do something else.

And, that’s what makes the condition pretty dangerous for working adults

However, fortunately so, this issue can be taken care of by going through ADHD Treatment in Hong kong and proper exercising. While we’re not efficient enough with the former topic, we can certainly help you out with the latter. So, without any further ado, let’s begin. 

Exercise – 1: Yoga (Finding Calmness in Chaos)

Contrary to popular belief, yoga isn’t just about twisting into pretzel-like positions. It’s a holistic approach to mental and physical well-being. For one, the combination of breath control, meditation, and gentle movements can significantly reduce anxiety. 

It also fosters a sense of inner peace and instills mindfulness in you. Apart from this, it can – 

  • Regulate impulsive behaviors
  • Improve your fitness level 
  • Boost concentration and focus 

Pro Tip: Try starting your day with a short yoga routine to set a positive tone for the day. In addition to this, I’d also ask you to drink a lot of water once you are done. It’ll keep you fit.

Exercise – 2: HIIT (Channeling Hyperactivity into Productivity)

ADHD often comes with a surplus of energy. And, that, in turn, makes it difficult for you to speed properly. Also, having such an energetic body can sometimes cause lapse in focus too.

The solution?

Well when it comes to depleting a high level of energy, there’s nothing else that can help you more than HIIT (High-Intensity Interval Training). Here’s how it can help you out – 

  • Short bursts of intense exercise followed by periods of rest are a fantastic way to channel that hyperactivity.
  • HIIT releases endorphins, which can improve mood and reduce symptoms of depression commonly associated with ADHD.
  • The structured nature of HIIT can help create a routine, which is crucial for managing ADHD.

Pro Tip: Start with a beginner-friendly HIIT routine and gradually increase the intensity as you build endurance. If possible, look for some tips and tricks on YouTube.

Exercise – 3: Martial Arts (Focus, Discipline, and Coordination)

Martial arts, like karate or taekwondo, provide an excellent outlet for excess energy while promoting discipline and focus. Learning and mastering a sequence of movements may also enhance cognitive functions and improve working memory.

  • The structured nature of martial arts classes can provide a curious sense of routine and predictability.
  • It’s a fantastic way to build confidence and self-esteem.

Pro Tip: Look for a local class or try out some online tutorials to get started. I’d ask you not to go too far, as it might affect your other regular tasks and timings to some extent.

Exercise – 4: Mindfulness Meditation (Training Your Brain)

While not a traditional “exercise,” mindfulness meditation is a powerful tool for managing ADHD symptoms. It’ll train the brain to focus on the present moment, reducing the tendency to get lost in a whirlwind of thoughts. Furthermore, doing meditation can also – 

  • Lead to increased self-awareness, emotional regulation, and impulse control.
  • It can be performed anywhere, making it a versatile tool in your ADHD management toolkit.

Pro Tip: Start with short, guided meditation sessions and gradually increase the duration as you become more comfortable.

Exercise – 5: Aerobic Exercise (Cardio for Brainpower)

Activities like jogging, cycling, or dancing get the heart pumping and increase blood flow to the brain. Aerobic exercises stimulate the production of neurotransmitters like dopamine and norepinephrine, which play a crucial role in attention and focus.

  • Regular aerobic exercise can enhance cognitive functions and improve academic performance.
  • It’s a great way to improve overall cardiovascular health, which can have a positive impact on cognitive function.

Pro Tip: Make it enjoyable! Find an aerobic activity you genuinely love, and it won’t feel like a chore. Do it with some sort of music if you can. 

The Bottom Line

Remember, there’s no one-size-fits-all approach to managing ADHD. It’s essential to find activities that resonate with you and fit into your lifestyle. 

Experiment with different exercises and routines to discover what works best for you. And most importantly, be patient with yourself. 

Keep in mind – consistency is key, so keep moving forward, one step at a time. Good luck!