What is the best life-hack for ADHD?

Unfortunately, Exercise.

My Reason for Buying a Monthly Gym Pass

Last week I reached a new low in my depression

For those of you who don’t know, I’ve been struggling with my mental health for a long time. Here is one link that details my near death, another for a diagnosis that saved my life.

Back to this week.

Not only was I having trouble finding foods that didn’t induce a spontaneous gag reflex, but everything was falling apart. I couldn’t eat, sleep or enjoy time off properly.

I was feeling very, very numb.

For anyone who’s fought with bouts of depression, you know that numbness too well.

The breaking point was when I was sobbing in the arms of my boyfriend, unsure of what was wrong, but knowing that something inside me was broken.

This, of course, on a Wednesday night.

My boyfriend goes to the gym six days a week.

This, to help his own mental health.

So when he said; “Why don’t you come with me tomorrow? I promise you’ll feel better after.”

For the first time, I said yes.

We’ve been going nearly every day since.

So despite my reservations, I went to the gym.

And as much as I despise the gym, unfortunately, it worked.

When I say I despise the gym, I mean the whole damn idea of it gives me anxiety. The sweat, the noise, the bright lights. The creeps that look at you a little too long, the girls who are half naked trying to get someone’s attention.

The whole thing seemed disastrous.

But really, it’s super quiet. The lights aren’t too bright. There are fewer creeps than I thought and even a whole private female training area. During the stretches, I was giggling, focused and good natured. Something I had not felt in weeks.

My boyfriend smiled, “Exercise looks good on you, Honey.”

Shit. It works.

But my main question was why? Why does exercise work to manage ADHD symptoms and improve mental health?

My second question is, why isn’t this common knowledge?

If you weren’t aware, ADHD stands for Attention Deficit Hyperactivity Disorder and it is a neurological disorder that affects millions of people worldwide, with symptoms including difficulty focusing, impulsivity, mood swings and hyperactivity, as well as many other symptoms.

ADHD is something a person is usually born with.

In America, the first line of treatment for ADHD is medication.

In France, nutrition, exercise, and therapy are the first lines of treatment.

Not one is necessarily better than the rest but the fact remains that France has a much lower percentage of the ADHD population medicated, they in turn, aim to help people eat better, have healthy movement habits and follow a routine.

This has been proven to help manage ADHD.

It is a solution like another.

However, while medications such as stimulants and behavioral therapies can be effective (and safe) treatments, it is always nice to see all our options.

Now I ask, why would I leave my house when I can just take medication?

My answer? Because medication isn’t a miracle drug and you will find yourself depressed and crying on a Wednesday night.

And then you’ll have to go to the gym.

Exercise has an immense panoply of benefits for the ADHD brain.

Therefore, I think it’s worth a shot to explore the science behind why exercise is a game-changer for ADHD symptoms.

The Science Behind Exercise and ADHD

• Studies have proved that exercise increases blood flow and oxygen to the brain, leading to improved cognitive function, including attention and executive function.

In a study published in the Journal of Attention Disorders, researchers found that just 20 minutes of moderate-intensity exercise improved cognitive function in children with ADHD.

Now, 20 minutes isn’t that big of a leap for something that you would otherwise take medication to manage. Especially since exercise is great for your overall health and wellbeing.

• Exercise also increases the production of neurotransmitters, including dopamine and norepinephrine. These are involved in regulating attention, motivation, and mood. These neurotransmitters are the ones targeted by medications most often used to treat ADHD. Therefore, this study suggests that exercise may have similar benefits as medication since it acts on the same neurotransmitters
• However, the side effects of medication are avoided.

Furthermore, exercise can reduce stress and anxiety, which are common co-morbid conditions of ADHD. ( I would know.) Exercise triggers the release of endorphins, the body’s natural mood boosters, leading to improved mental well-being and reduced stress.

No wonder I was giggling.

According to Science, here are the best types of exercise for managing ADHD

• While any type of exercise can be beneficial for managing ADHD symptoms, certain types may be more effective than others.

1. Aerobic Exercise: Activities such as running, swimming, and cycling can improve cognitive function and reduce symptoms of ADHD. I personally am a big fan of the rowing machine, it’s like a toy swing but for adults.
2. Strength Training: Lifting weights or doing bodyweight exercises can improve cognitive function and reduce symptoms of ADHD. Strength training also promotes the growth of new brain cells, which can improve brain function over time.
3. Yoga: The practice of yoga can improve mental health, reduce stress and anxiety, and improve focus and attention. Yoga involves mindfulness and breathing techniques that can help us individuals with ADHD stay present in the moment and improve our ability to regulate our emotions and impulses.
4. Team Sports: I’ve personally never been big on team sports but it’s worth noting that participating in team sports can provide social interaction, structure, and a sense of belonging . This, can be particularly helpful for people with ADHD who often struggle with social skills and impulsivity.

Tips for Incorporating Exercise into Your Routine

Don’t worry, I’m not great at repetition either.

• I’ve been going to the gym in the morning. Wake up, drive to gym, workout and then go to work. For me, this is the only place it fits into my routine and it’s the only way that I manage to go to bed at a reasonable time, your workout will be much worse if you’re tired.

If you have ADHD, incorporating exercise into your daily routine can be a challenge.

• Begin with small, achievable goals, like taking a 10-minute walk every day. Or just showing up to the gym on time, even if you don’t work out.
• Set a specific time each day for exercise and make it a habit. This will help you stay consistent.
• Having a workout buddy can provide motivation and accountability, making it more likely that you will stick to your exercise routine. My boyfriend assures me that he’s my workout pal.

So what are you waiting for? Go beat your depression, ADHD and anxiety !

• Exercise is a game-changer for managing ADHD symptoms.

Not only does it improve cognitive function, but it also reduces stress and anxiety and improves overall mental well-being.

• You’ll need to supply consistent effort, which exercise can help you with.

But at the end of the week, you’ll notice you did much more than you normally would, and with much less struggle.

Exercise is the secret to managing ADHD.

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❤ Take care,❤ ❤ Sue ❤

Pssst: Check out this playlist for more ADHD information.

SOURCES

Ratey, J. J., & Hagerman, E. (2008). Spark: The revolutionary new science of exercise and the brain. Little, Brown Spark.

Basso, J. C., Shang, A., Elman, M., & Karmouta, R. (2013). Examination of the influence of acute exercise on cognitive function: A meta-analysis. Psychological Research, 77(4), 464–485.

Janssen, T. W., & Toussaint, H. M. (2002). Effects of acute bouts of exercise on cognition. Acta Psychologica, 112(3), 297–324.

Hechtman, L. (2016). Attention-deficit/hyperactivity disorder: Advances in diagnosis and treatment. BC Medical Journal, 58(7), 361–367.