How Regular Movement Improves Executive Function

Discover tips, treatment options, and support strategies from the Finding Focus Care Team

Last Update: July 3rd, 2025 | Estimated Read Time: 8 min

Introduction

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental condition marked by persistent patterns of inattention, hyperactivity, and impulsivity. While pharmacological interventions remain a cornerstone of ADHD treatment, increasing attention has been paid to non-pharmacological approaches that support daily functioning and long-term well-being. One of the most promising of these is regular physical exercise.

Emerging evidence indicates that physical activity can significantly enhance executive function, those high-level cognitive processes responsible for planning, self-monitoring, emotional regulation, and goal-directed behaviour. For individuals with ADHD, whose executive functioning is often impaired, this presents a critical opportunity. Exercise is not merely a tool for physical fitness, it is a mechanism for cognitive and emotional regulation with both immediate and sustained effects.

This article explores the scientific basis for how exercise benefits executive functioning in individuals with ADHD, outlines which types of physical activity may be most effective, and provides practical guidance for incorporating movement into daily routines.

Executive Function and the ADHD Brain

Executive functions are primarily governed by the prefrontal cortex, a region of the brain often underactive in individuals with ADHD. These functions include working memory, inhibitory control, cognitive flexibility, planning, and emotional regulation. Impairments in these areas can make everyday tasks, such as initiating assignments, managing frustration, or maintaining focus, substantially more challenging.

According to Arnsten (2009), individuals with ADHD often experience dysregulation in catecholamine pathways, particularly dopamine and norepinephrine, which are critical for optimal functioning of the prefrontal cortex. As a result, executive control is often compromised, manifesting in inconsistent attention, difficulty with impulse control, and challenges in emotional self-regulation.

The Cognitive Effects of Exercise

Research has demonstrated that physical exercise can enhance executive functioning through both neurochemical and structural mechanisms. Cardiovascular activity, in particular, increases cerebral blood flow and boosts the availability of neurotransmitters such as dopamine and norepinephrine, substances also targeted by ADHD medications (Meeusen & De Meirleir, 1995). These changes support improved activation of the prefrontal cortex and enhanced neural connectivity.

Moreover, aerobic exercise appears to stimulate neuroplasticity, the brain’s ability to reorganize itself by forming new neural connections. In a meta-analysis by de Greeff and colleagues (2018), short-term physical activity was associated with moderate improvements in working memory, cognitive flexibility, and attention. These findings are particularly relevant for individuals with ADHD, whose executive functioning often fluctuates depending on environmental stimulation and internal regulation.

Over time, routine engagement in exercise may also contribute to structural brain changes. Improvements in grey matter density and white matter integrity have been observed in prefrontal and subcortical regions responsible for cognitive control. These adaptations can translate into better sustained attention, enhanced task-switching ability, and improved emotional modulation.

Types of Exercise That Support Executive Function

Not all forms of exercise affect the brain equally. The following types of physical activity have been identified as particularly beneficial for enhancing executive function in individuals with ADHD:

Aerobic/Cardiovascular Exercise

Activities such as running, swimming, brisk walking, and cycling are especially effective in improving attention regulation and inhibitory control. These exercises increase heart rate and oxygen delivery to the brain, promoting optimal functioning of the prefrontal cortex. Acute sessions (20-30 minutes) have been shown to produce immediate cognitive benefits, including reduced distractibility and improved mental clarity.

Mind-Body Exercises

Practices that combine movement with focused breathing, such as yoga and tai chi, have been associated with reduced stress and enhanced emotional regulation. Chou and Huang (2017) found that an eight-week yoga program led to improvements in sustained attention and discrimination function in children with ADHD, suggesting potential benefits for emotion-related executive processes.

Strength and Resistance Training

While the research is less conclusive, resistance-based exercises may also contribute to improvements in mood and executive control, particularly when integrated into a consistent fitness routine. These forms of movement promote discipline and structured engagement, which can indirectly support executive functioning.

Practical Strategies for Integration

For individuals with ADHD, initiating and maintaining a consistent exercise routine can be challenging due to motivational fluctuations and difficulties with self-regulation. However, applying executive function-supportive strategies can help overcome common barriers:

• Establish Routine Through Anchoring: Pair exercise with an already established habit (e.g., stretching after brushing teeth) to increase consistency.
  
  
• Use External Cues: Visual reminders, such as placing athletic shoes near the door or scheduling exercise on a calendar, can increase follow-through.
  
  
• Begin with Short Intervals: Starting with five to ten minutes of movement reduces psychological resistance and builds momentum.
  
  
• Choose Enjoyable Activities: Engaging in movement that is intrinsically rewarding increases the likelihood of regular participation.
  
  
• Track the Effects: Journaling or voice-recording how one feels before and after exercise can reinforce its emotional and cognitive benefits.

Conclusion

For individuals living with ADHD, regular physical activity represents more than just a means of achieving physical fitness, it is a valuable adjunct to cognitive and emotional self-management. Exercise stimulates the neurochemical systems and brain structures responsible for executive function, offering both immediate and long-term benefits for attention, self-control, and emotional regulation.

While medication and therapeutic interventions remain essential components of ADHD care, the inclusion of exercise offers a holistic approach that empowers individuals to take an active role in their own regulation. With appropriate support and structure, movement can become a sustainable and effective strategy for living well with ADHD.

Finding Focus Care Team

We are a group of nurse practitioners, continuous care specialists, creators, and writers, all committed to excellence in patient care and expertise in ADHD. We share content that illuminates aspects of ADHD and broader health care topics. Each article is medically verified and approved by the Finding Focus Care Team. You can contact us at Finding Focus Support if you have any questions!

References

Arnsten, A. F. T. (2009). The emerging neurobiology of attention deficit hyperactivity disorder: The key role of the prefrontal association cortex. Journal of Pediatrics, 154(5), I–S43. Link

Meeusen, R., & De Meirleir, K. (1995). Exercise and brain neurotransmission. Sports Medicine, 20(3), 160–188. Link

de Greeff, J. W., et al. (2018). Effects of physical activity on executive functions, attention and academic performance in preadolescent children: A meta-analysis. Journal of Science and Medicine in Sport, 21(5), 501–507. Link

Chou, C. C., & Huang, C. J. (2017). Effects of an 8-week yoga program on sustained attention and discrimination function in children with ADHD. PeerJ, 5, e2883. Link