8 Exercises For People Struggling With ADHD
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Unsplash/Jackson Hendry
When you think of ADHD, what comes to mind? That frenetic kid from your third-grade class? Feeling so scatterbrained you can’t make any progress at work? Both are pretty accurate, considering that distractibility is one of the major symptoms of the disorder. And that’s actually the main reason why so many people struggling with ADHD turn to food for self-medication — it can successfully hold their attention. In fact, up to 60 percent of adults who are looking to lose a significant amount of weight have ADHD.
These realities make exercise even more imperative for folks dealing with the mental disorder. But the trick is finding the right workouts that won’t make you feel bored out of your freaking mind. This means continuous movement, varied movement, and combination movements that require focus and the natural stimulation that the wonderful outdoor world provides. With that said, here are eight amazing exercises that people with ADHD should try integrating into their weekly fitness routines.
1. Vinyasa Yoga
This yoga style is all about connecting your breath to fluid movement, meaning you won’t be sitting still in the same posture for minutes at a time. From standing to twisting to balancing to flipping your perspective upside down, there is something in a vinyasa yoga class for everyone. And because it focuses so keenly on the mind-body connection, you’ll probably find it easier to stay on task and actually enjoy switching from one pose to the other. Who’s ready to try some headstands?!
2. High-Intensity Interval Training
Zero attention span? No problem. With high-intensity interval training, you only have to give pushups your all for literally 20 or 30 seconds before taking a mini break and moving on to burpees, planks, jumping jacks or whatever else your class instructor is ready to throw at you. Thanks to the Tabata timing method, HIIT keeps your heart rate high as your muscles work to build both strength and endurance. And most classes come equipped with pretty fun playlists as well.
3. Martial Arts
Martial arts have a special ability to hone in on physical fitness and mental discipline at the same time. It’s not uncommon for young kids with disorders like autism to take up this after-school activity due to how much it helps them foster clear communication skills, self-control and respect. And those same aspects benefit folks dealing with ADHD as well, all the while creating a great physical outlet for all of that extra energy. Plus, there are so many martial art forms you can try.
4. Rock Climbing
Rock climbing creates an intricate puzzle for your brain to solve with your body, making it an ideal exercise for people struggling with ADHD. And the number of climbing gyms popping up across the country is only growing, so it shouldn’t be too much of a challenge to find access to this fitness scene. Beyond learning how important it is to pay attention to detail for the sake of your safety, spending time in a climbing gym can also expose you to a new community of like-minded individuals that will make you feel right at home.
5. Dance Classes
Can’t sit still? That’s never been a problem in a dance class! Regardless of whether you’re into hip-hop or salsa or Zumba or ballroom, go ahead and sign yourself up for a class. Dance connects those creative spaces of your brain with your limbs that are just itching to move around, making it the perfect active expression for someone who has ADHD. Not to mention, you cultivate a strong sense of body awareness, self-confidence and control when you learn how to move your body in sync with others.
6. Swimming
If you really want to get all of your senses going, join a gym with pool access. Swimming laps is one of the most invigorating exercises out there that also happens to be amazing for muscle tone and joint health. The cool rush of water on your skin will keep you alert and focused on the task at hand, the various stroke styles will prevent you from feeling bored, and the ability to defy gravity a bit is nothing short of inspiring. So dive in and learn how to do a little more than doggy paddle.
7. Outdoor Biking
If remaining inside the four walls of a gym or studio feels stifling to you, that’s okay. Take it outdoors! Road biking and mountain biking are both great ways to snag some cardio, and the views you can take in along the way are bound to leave you feeling more stimulated and inspired than that TV monitor above a boring cardio machine. Just make sure you wear a helmet, know your proper hand signals and map out a safe riding route before you get started.
8. Running
Last but not least, definitely ditch that treadmill and head out to the park for your jogs. You can pick your own pace, sprinting just to sprint or stopping every few feet to appreciate the pretty spring blooms on the trees. Hell, you can even flail your arms and frolick with abandon like Phoebe in “Friends” if you want. When it comes to running outdoors, the world is your oyster (so long as you aren’t running down the middle of the highway or something ridiculous like that).
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