Does ADHD interfere with working out?
It can be difficult for a person with ADHD to establish a regular exercise regimen – without external pressure, workouts are easily skipped. But there are ways you can help yourself create the routine and stick to it:
Figure out physical activities that you enjoy! You may think “Working Out” only applies to going to a gym and lifting weights or running on a treadmill, but try to free yourself from preconceived ideas of what working out is “supposed to look like.” Finding activities that get you moving and you find enjoyable will be much more sustainable in the long run.
Untangle yourself from feelings of shame from missing workouts. Establishing an exercise routine is supposed to be a positive change, not another reason to beat yourself up for failing to perform. Give yourself a bit of grace. It also helps to set realistic goals when you set out instead of trying to transform your life completely overnight.
An accountability partner who you can check in with might help you stick to it more often than not. It’s a lot harder to justify skipping a workout when you have someone checking in your progress.
How can exercise help with ADHD symptoms?
There’s growing evidence that regular exercise can help with symptoms of ADHD. Exercise is linked to improvements in working memory, reduced stress, and even improvements in executive function – one of the primary problems faced by people with ADHD. The best part? It only requires moderate levels of activity. A 30-40 minute session of physical activity in which you elevate your heart rate and work up some sweat is all it takes. And you can treat each of these sessions like a “dose” of ADHD medicine. Best results are achieved if you can do this 4-5 times a week (one session daily), but it’s okay to take your time and ramp up if you’re just starting out.
How can a physical therapist help?
If you work with a PT, they can help you get started by recommending types of exercise that are appropriate for your fitness level and make sure you do it safely. After all, an injury will be counterproductive to your goals. They may suggest specific activities that will not only help with your goal of getting moving, but target specific parts of your body that could use some strengthening. Two birds with one stone! They can also work with you regularly to make sure that you adequately recover from all this newfound physical activity, that way you’ll be able to do it sustainably. Your PT is also a great accountability partner, like mentioned above. There’s no better cheerleader!
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