Exercise and ADHD Why Exercise Matters in ADHD Management

Increasingly, high-quality research reinforces the value of intentional, physical activity in enhancing cognitive function, improving attention, and supporting emotional regulation in individuals with ADHD. This positions physiotherapy as an important, evidence-based component of a well-rounded treatment plan for ADHD management, at all ages and stages of life.

ADHD Types Common Patterns of Focus and Attention

 

Hyperactive

Always on the go, Talks a lot, Restless mind

Inattentive

Easily distracted, Often lost in thought, Forgets things

Combined

Mix of traits, Distracted & restless, Varies day to day

Why Exercise Helps ADHD: The Science Behind It

 

1.

Boosts Attention and Cognitive Function

One of the core challenges in ADHD is difficulty sustaining attention. Aerobic exercise increases the production of dopamine and norepinephrine, the neurotransmitters responsible for focus, motivation, and executive functioning. For individuals with ADHD, who typically have lower baseline levels, exercise can act like a natural stimulant. Exercise programs designed by a physiotherapist with structured, engaging and purposeful movement that challenges the body in different ways can help train the brain to remain attentive during physical activity.

2.

Reduces Hyperactivity and Impulsivity

Exercise provides a healthy, regulated outlet for excess energy. Activities that require precision, balance, or sequential movement help individuals practise self-regulation and movement control. As a result, many people experience fewer restless behaviours and improved impulse management following regular exercise.

3.

Improves Executive Functioning

Executive function includes planning, organisation, working memory, and problem-solving, which are all areas commonly affected in ADHD. Exercises that involve coordination, sequencing, decision-making, or following multi-step instructions can strengthen these cognitive abilities. Physiotherapists often design such tasks intentionally to support brain-body integration.

4.

Enhances Mood and Emotional Regulation

People with ADHD often experience emotional lability, frustration, or anxiety. Exercise supports the release of endorphins and reduces stress hormone levels, helping stabilise mood. Movement practices such as yoga, pilates, and controlled breathing, all of which are commonly used in physiotherapy, can further support emotional regulation and overall calmness.

5.

Supports Healthy Sleep

Poor sleep is a frequent concern for both children and adults with ADHD. Regular exercise promotes healthier circadian rhythms and more restorative sleep, which in turn improves daytime focus and behaviour. Physiotherapists can recommend the appropriate timing of exercise sessions and intensity that improve sleep without causing overstimulation.

How Physiotherapy Supports ADHD

Physiotherapists are uniquely placed to help individuals with ADHD because they design structured, goal-oriented, personalised exercise programs aligned with the person’s physical, cognitive, and emotional needs. This predictability and routine are particularly beneficial for individuals who thrive on clear guidance and consistency.

A physiotherapy program for ADHD may include:

  • Motor coordination and balance training:
    To improve body awareness, timing, and postural control.
  • Strength and endurance exercises:
    To enhance stability, emotional regulation, and overall physical health.
  • Aerobic fitness training:
    To support attention and executive functioning.
  • Task-specific exercises:
    Combining movement with cognitive challenges (e.g., follow-the-pattern drills, multitask coordination exercises).
  • Mind-body techniques:
    Such as breathing, yoga-inspired movement, and guided relaxation to reduce stress and support focus.

Movement for focus and regulation Forms of Exercise that are beneficial for ADHD

Below are different types of exercise that people with ADHD may like to explore. Your physiotherapist can help with guiding you to which form may be most suitable to your goals and all exercises can be adapted for children, adolescents, or adults.

1. Aerobic Exercise (20–40 minutes)

Strongest evidence for improvements in attention and mood post exercise. Examples: Jogging or fast walking, Cycling, Swimming, Skipping or jump rope, Rowing, Dance-based fitness classes

2. Coordination & Motor Skills Training

Supports executive function and attention. Examples: Agility ladder drills, Catching and throwing activities, Balance board tasks, Obstacle courses, Shuttle runs

3. Strength & Resistance Training

Enhances joint strength and stability. Examples: Squats, Lunges, Push-ups, Resistance band routines, Medicine ball tasks, Light supervised weight training

4. Mind-Body Exercises

Helps reduce anxiety and improve self-regulation. Examples: Yoga, Pilates (reformer or mat), Tai Chi, Controlled breathing or guided relaxation

5. Team or Social Sports

Develops communication skills, teamwork, and confidence. Examples: Soccer, Basketball, Gymnastics, Martial arts, Rock climbing

A PEAK physiotherapist can tailor these activities to ensure safety, engagement, and progression. If you’ve never seen a physiotherapist, take a little look at what else they can help with here!

Guided exercise, done consistently Exercise-led Prevention Classes for Accountability!

Exercise is one of the most accessible and effective tools for supporting ADHD management, however we know sometimes it can be hard to stay motivated and accountable. That’s why our prevention classes are perfect for you, keeping you on track each week and moving closer to your goals! When guided by a physiotherapist, exercise becomes structured, purposeful, and targeted to your cognitive and physical needs. The classes allow for gradual progressions in exercise in a fun, engaging environment. From improved focus and behaviour to better sleep and emotional wellbeing, physiotherapy-supported movement can significantly enhance daily functioning and quality of life.

So what are you waiting for! Book an appointment today and we can be your personal cheerleader, helping you Dream Big and reach your experiences not felt possible! 

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