Exercise for ADHD Cheat Sheet

How Exercise Helps ADHD

Exercise supports ADHD management by:

Increasing dopamine, norepinephrine, and serotonin levels
Improving focus, mood, and executive function
Reducing impulsivity and hyperactivity
Supporting better sleep and energy regulation
Helping develop routine and structure

Best Types of Exercise for ADHD

1. Aerobic Cardio

Running, biking, swimming, dancing
Boosts neurotransmitters and cognitive flexibility
Try 20–30 mins/day for best results

2. Strength Training

Weight lifting, resistance bands, bodyweight training
Builds discipline, structure, and confidence
Supports long-term mood regulation

3. Martial Arts & Boxing

Combines movement + mental focus
Teaches self-control, rhythm, and sequencing
Great for both kids and adults

4. Yoga & Mindfulness Movement

Improves body awareness and calm
Trains sustained attention and breathing
Best when paired with faster-paced workouts

5. Team & Skill-Based Sports

Basketball, soccer, tennis, rock climbing
Social interaction + physical challenge
Good for those who need external stimulation

Daily ADHD-Friendly Movement Plan

Time of Day	Activity	Purpose
Morning	10–20 min brisk walk/run	Boost focus and alertness
Midday	5–10 min stretch or movement break	Reset attention, reduce restlessness
Evening	Strength training or sport	Burn off energy, improve mood
Anytime	Deep breathing or yoga (5 min)	Calm anxiety, improve control

Tips for Building a Routine

Start small: Even 5–10 minutes helps
Pair with a habit: After brushing teeth, before lunch, etc.
Use a visual tracker to stay motivated
Choose activities that feel fun, not forced
Consider using music or timers for rhythm and transitions
Don’t punish missed days—consistency over perfection

ADHD + Exercise: What the Science Says

Physical activity increases prefrontal cortex activity, which is key for attention and decision-making
Regular exercise can amplify the effectiveness of ADHD medications
Kids and adults both benefit, especially when movement is frequent and varied