The Impact of Exercise on ADHD: A Natural Approach to Symptom Management

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

Last Update: February 20th, 2025 | Estimated Read Time: 4 min

Introduction

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental condition affecting both children and adults, characterized by challenges in attention, impulse control, and hyperactivity. Traditional treatments, including medication and behavioural therapy, are commonly employed; however, alternative and complementary approaches are gaining interest. Among these, exercise has emerged as a potential natural intervention for managing ADHD symptoms.

Understanding the Link Between Exercise and ADHD

Research indicates a connection between physical activity and cognitive improvements in individuals with ADHD. Exercise is believed to influence brain chemistry by increasing levels of neurotransmitters such as dopamine and norepinephrine, which are associated with attention and motivation. These neurotransmitters are often found at lower levels in individuals with ADHD, and while stimulant medications aim to elevate these levels, regular physical activity may serve as a complementary approach. Additionally, exercise is thought to enhance blood flow to the brain, potentially improving executive functions like working memory and cognitive flexibility.

The effects of exercise are not limited to chemical changes in the brain. Physical activity also stimulates the release of brain-derived neurotrophic factor (BDNF), a protein that supports brain health and enhances neural plasticity. This means that exercise can help improve the brain's ability to form new connections and adapt to new information, which is particularly beneficial for individuals with ADHD.

Cognitive Benefits of Exercise for ADHD

1. Improved Focus and Attention

Some studies suggest that physical activity may have positive effects on attention and focus in individuals with ADHD. For instance, a systematic review indicated that exercise could improve attention in children and adolescents with ADHD (Weyandt et al., 2017). Aerobic exercises such as running, cycling, and swimming have shown significant benefits in enhancing sustained attention and reducing distractibility.

2. Enhanced Executive Functioning

Executive functions, including problem-solving and impulse control, are often areas of difficulty for those with ADHD. Research has shown that exercise may have a beneficial impact on these functions. A meta-analysis by Cerrillo-Urbina et al. (2015) reported that chronic exercise interventions have small-to-moderate positive effects on core symptoms and executive functions in children and adolescents with ADHD.

3. Increased Memory Retention

While more research is needed, some evidence points to the potential of regular aerobic activity to enhance memory and learning capabilities. A systematic review and meta-analysis by Vysniauske et al. (2020) found that exercise interventions could improve cognitive functions, including memory, in children and adolescents with ADHD.

Emotional and Behavioural Benefits

Beyond cognitive enhancements, exercise may offer emotional and behavioural advantages:

1. Mood Regulation

Individuals with ADHD often experience mood fluctuations and anxiety. Exercise has been associated with reductions in anxiety and depression symptoms. A meta-analysis by Kang et al. (2023) demonstrated that exercise interventions significantly decreased levels of anxiety and depression in children and adolescents with ADHD.

2. Behavioural Improvements

Engaging in regular physical activity may lead to better behavioural outcomes. Studies have shown that exercise can reduce hyperactivity and impulsivity in children with ADHD, contributing to improved classroom behaviour and social interactions (Pontifex et al., 2013). Additionally, physical activity can help regulate emotional responses, making it easier for individuals with ADHD to manage frustration and stress.

Types of Exercise Beneficial for ADHD

Various forms of exercise have been studied for their effects on ADHD symptoms:

• Aerobic Exercise: Activities such as running, cycling, and swimming have been linked to improvements in attention and executive functioning (Weyandt et al., 2017).
• Mind-Body Exercises: Disciplines like yoga and tai chi, which combine physical movement with mental focus, have shown promise in enhancing attention and reducing hyperactivity (Kang et al., 2023).
• Exergaming: Interactive video games that require physical movement can improve cognitive functions, including memory and executive functioning, in children with ADHD (Vysniauske et al., 2020).

Recommendations for Incorporating Exercise into ADHD Management

While exercise should not replace traditional treatments, it can be a valuable complementary approach. Healthcare providers may consider the following when recommending exercise for individuals with ADHD:

• Personalized Plans: Tailor exercise programs to individual interests and abilities to enhance adherence.
• Consistency: Encourage regular participation in physical activities to maintain benefits.
• Variety: Incorporate different types of exercises to address various symptoms and prevent boredom.

Conclusion

Incorporating regular physical activity into the routine of individuals with ADHD may offer cognitive, emotional, and behavioural benefits. Further research is needed to establish standardized exercise guidelines, but current evidence supports the inclusion of exercise as a complementary strategy in managing ADHD symptoms.

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

Cerrillo-Urbina, A. J., García-Hermoso, A., Sánchez-López, M., Pardo-Guijarro, M. J., Santos Gómez, J. L., & Martínez-Vizcaíno, V. (2015). The effects of physical exercise in children with attention deficit hyperactivity disorder: A systematic review and meta-analysis of randomized control trials. Journal of Attention Disorders, 19(10), 879–888. https://pubmed.ncbi.nlm.nih.gov/25988743/

Kang, K. D., Kim, H. C., Kim, S. Y., & Kim, B. N. (2023). Exercise as a non-pharmacological intervention for children and adolescents with ADHD: A meta-analysis of randomized controlled trials. Frontiers in Pediatrics, 11, 1479615. https://doi.org/10.3389/fped.2024.1479615

Pontifex, M. B., Saliba, B. J., Raine, L. B., Picchietti, D. L., & Hillman, C. H. (2013). Exercise improves behavioural, neurocognitive, and scholastic performance in children with attention-deficit/hyperactivity disorder. Journal of Pediatrics, 162(3), 543–551. https://doi.org/10.1016/j.jpeds.2012.08.036

Vysniauske, R., Verburgh, L., Oosterlaan, J., & Molendijk, M. L. (2020). The effects of physical exercise on functional outcomes in children with ADHD: A meta-analysis. Journal of Psychiatric Research, 123, 21–30. https://doi.org/10.1016/j.jpsychires.2020.01.010

Weyandt, L. L., Willis, W. G., & Farah, M. J. (2017). The impact of exercise on executive function in children with ADHD: A meta-analytic review. Neuroscience & Biobehavioural Reviews, 74, 78–92. https://doi.org/10.1016/j.neubiorev.2016.12.014