Last updated:

December 26, 2023


 min read

ADHD Treatment: Exercises That Can Help Adults

Find how strength training, aerobic exercises, yoga, and more can help adults with ADHD.


Did you know exercising is great for people diagnosed with ADHD? You may have heard that regular physical activity helps improve your mood. Even a single round of movement can raise your motivation for mental work. It also boosts your brainpower, provides you energy, and makes you feel less confused. 

To gain these benefits, though, you must exercise correctly and in the appropriate amount. The trick is to discover an exercise that works for you and stick with it.

Does Exercising Help with ADHD?

If you have ADHD, it makes you feel great when you work out. It can also aid in controlling the symptoms.   

One must be aware that like medicines, working out has limitations in terms of duration of impact. Consider your workout to be a therapy "dose." Aim for one 30- or 40-minute activity each day, four or five days per week.

It is up to you which activity you choose, but make sure it is "somewhat intense," which indicates the following during your workout:

  • Your heart rate increases
  • You take deeper and faster breaths
  • You sweat out
  • Your muscles get tired

What are the types of exercises that help with ADHD?

Research has shown that these types of exercise help with ADHD:

Strength training

While talking about the best exercise for ADHD, strength training exercises have been shown to be useful. If your body benefits from aerobic activities, you can begin with this activity.  

Strength training will help to strengthen the total body structure. Strength training routines commonly used include:

  • Squats
  • Pull-ups
  • Push-ups
  • Lunges 
  • Weight training 

When performing strength training activities, set a clear aim. When coping with ADHD, having a goal will inspire the brain. Overcoming hurdles and pushing towards a more difficult regimen can be part of the aim. 

Completing effective repeating workouts improves mental toughness. It will aid in the reduction of anxiety, which medical professionals feel is a coexisting health issue in people with ADHD.

Aerobic Exercises 

Aerobic workout of at least 30 minutes can improve the human body. These workouts aid the brain in the development of new cells and blood vessels. Some of the most popular aerobic activities are as follows:

Cycling, Jogging, Brisk Walking, and Swimming

These activities can energise the heartbeat to keep the body healthy. Furthermore, this health advantage is vital for improving blood flow and brain function. 

As a result, you may conduct these aerobic activities both indoors and outdoors, which is useful and an excellent choice. Enjoying outdoors while exercising alleviates ADHD symptoms.


Yoga has a number of health benefits when combined with adequate exercise. 

Yoga is a mind-body exercise that emphasises on breathing. It keeps the body fit. It greatly benefits many ADHD adults since it focuses on mental development. 

Yoga, like any other mindful method, helps lessen some ADHD symptoms by slowing the body down and paying attention to every action while breathing.

If you can incorporate this activity into your workout routine, it will help you stay healthy and fit.

Martial Arts

It is believed that the more difficult the workouts you complete, the better your brain gets. It is for this reason that some people believe martial arts can help with ADHD. 

Some of the activities are:

  • Aikido 
  • Judo 
  • Taekwondo
  • Karate-Do 
  • Jiu Jitsu

These martial arts will teach you self-control and help you connect your mind and body. As a result, when engaging in any of these activities, your training will include the following:

  • Concentration
  • Sharp memory 
  • Timing 
  • Better motor skills

How to be consistent with your exercise?

Exercise, like medicine, only works if you do it consistently. But how can you keep on track if you have a short attention span? Consider the following suggestions;

  • Keep it interesting by varying the sort of exercise. 
  • Change your routine every day or week to stay out of a rut. 
  • Find a companion. A workout buddy can help you remain on track and pass the time while you sweat. 
  • Move first thing in the morning. If it fits into your schedule, work out first thing in the morning when you take your medicine. That way, you'll get the most out of all the extra mood-boosting neurotransmitters in your body while still maintaining your medicine. 

While exercise might help with ADHD symptoms, it doesn't replace medication. Cease your other treatment options only if your doctor says so.

How to Get Help with ADHD?

Are you feeling unsure about how to get help with ADHD? If taking medication is not the preferred way of treatment, you could try investing in therapy. It is a great idea to work with a professional who knows about adult ADHD.

Rocket health can be a great option for you. Our online platform can connect you to mental health professionals who help you in your journey with ADHD. Seeking the right help and support can make the process less difficult. You can book your session here.


Mehren, A., Reichert, M., Coghill, D., Müller, H., Braun, N., & Philipsen, A. (2020, January 6). Physical exercise in attention deficit hyperactivity disorder – evidence and implications for the treatment of borderline personality disorder. Borderline Personality Disorder and Emotion Dysregulation; BioMed Central.

Dinu, L. M., Singh, S. N., Baker, N. S., Georgescu, A. L., Singer, B. F., Overton, P. G., & Dommett, E. J. (2023, February 2). The Effects of Different Exercise Approaches on Attention Deficit Hyperactivity Disorder in Adults: A Randomised Controlled Trial. Behavioral Sciences; Multidisciplinary Digital Publishing Institute.

Johnson, J. (2021, May 18). What to know about exercise and ADHD.

Sharma, A., Madaan, V., & Petty, F. D. (2006, April 15). Exercise for Mental Health. Primary Care Companion to the Journal of Clinical Psychiatry.