{"id":12951,"date":"2018-05-11T17:18:48","date_gmt":"2018-05-11T17:18:48","guid":{"rendered":"https:\/\/marlacummins.com\/stage2026\/?p=12951"},"modified":"2018-05-11T17:18:48","modified_gmt":"2018-05-11T17:18:48","slug":"the-4-reasons-you-need-exercise-to-treat-your-adhd","status":"publish","type":"post","link":"https:\/\/marlacummins.com\/stage2026\/the-4-reasons-you-need-exercise-to-treat-your-adhd\/","title":{"rendered":"The 4 Reasons You Need Exercise to Treat Your ADHD"},"content":{"rendered":"\n

How often do you read or hear about the importance of exercise? A lot I bet. Just turn on the TV, surf the net or read a magazine. And you\u2019ll see that \u201cyou just need to do it!\u201d At least that\u2019s what the Nike mentality of exercise would have you believe, right?<\/p>\n\n\n\n

Yet, all those messages about the benefits of exercise may not be working their magic. No surprise.<\/p>\n\n\n\n

After all, if you have a lot going on right now, it might be hard to fit in one more thing. Even if it\u2019s \u201cgood for you.\u201d And, even if you really want to exercise, it\u2019s not going to cut it to tell an ADHD adult to \u201cjust do it.\u201d Because, if it were that easy, you would have just done it already.<\/p>\n\n\n\n

The key is for you to first make a visceral connection to the rewards of working out<\/strong>. And then you\u2019ll need a solid plan on how to follow through on your exercise plan<\/strong>. So, let\u2019s get started. Below I\u2019ll guide you through the process of recognizing the rewards and creating a plan.<\/p>\n\n\n\n

Exercise Turns on The Attention System in ADHD Adults<\/h2>\n\n\n\n

Cognitive control or the ability to focus on one task at a time is a challenge for ADHD adults. Sometimes you might have a difficult time just starting. Other times you might jump from task to task impulsively. You also may not persist long enough to close the loop. Rather, you end up getting distracted, going down one rabbit hole after another.<\/p>\n\n\n\n

Anecdotal evidence, as well as studies, show that exercise can help you manage this by turning on your brain. As Dr. John Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain<\/a>,<\/u> notes:<\/p>\n\n\n\n

\u201cExercise turns on the attention system, the so-called executive functions \u2014 sequencing, working memory, prioritizing, inhibiting, and sustaining attention.\u201d<\/p>\n\n\n\n

It does this by triggering the release of the neurotransmitters, dopamine, serotonin and norepinephrine, which are in short supply in the ADHD brain. An increase in dopamine, in particular, can help you resists distractions and maintain focus. Nice, right?<\/p>\n\n\n\n

And, yes, it\u2019s true, stimulant medication does the same thing. Also, these effects from exercise only last few hours. So, you\u2019ll need to consider other interventions, of course. But exercise can be an important part of your holistic treatment plan for your ADHD.<\/p>\n\n\n\n

Exercise Helps ADHD Adults Manage Their Moods<\/h2>\n\n\n\n

Obviously, figuring out how to better focus and attend is important when you want to have better follow through. You get that. You also know when you\u2019re not in a good mood it is hard to stay on task. As you may spend your time and energy focusing on the source of your worry, right?<\/p>\n\n\n\n

Some of you may have anxiety and\/or depression along with your ADHD. We know these are comorbid conditions in 25 % – 30% of ADHD adults. Even without these conditions adults with ADHD often have mood swings and challenges with emotional regulation.<\/p>\n\n\n\n

Exercise <\/strong>can help ameliorate <\/strong>some of the effects of depression and anxiety<\/strong> and generally lift your mood<\/strong>, whatever the cause.<\/p>\n\n\n\n

While not definitive, the release of endorphins \u2014 the brains \u201cfeel good\u201d chemicals \u2014 is often pointed to as the reason for this. It\u2019s also possible that there\u2019s another process in the brain or body responsible for the mood-boosting effects of exercise.<\/p>\n\n\n\n

Whatever the reason, if you\u2019ve ever experienced the mood enhancing effects of exercise, you know it works.<\/p>\n\n\n\n

Adults with ADHD Can Reduce their Stress by Exercising<\/h2>\n\n\n\n

Everyone feels stress now and then. And a little bit of stress is not such a bad thing for ADHD adults. It can get you going when your mojo just isn\u2019t there. But there is a tipping point. That is, if you experience too much stress, you may end up just shutting down, right?<\/p>\n\n\n\n

And you know your ADHD symptoms can exacerbate your feelings of stress. Likewise, your stress can magnify your ADHD symptoms, as stress makes it hard to focus and attend. Obviously, the interplay between these two \u2014 ADHD and stress \u2014 can make it difficult to enjoy life and do what\u2019s important to you.<\/p>\n\n\n\n

So, managing both is important to break this cycle. And, yes, you guessed it. Exercise<\/strong>, in addition to helping to manage your ADHD symptoms, can help alleviate your stress<\/strong>.<\/p>\n\n\n\n

One way exercise does this is by causing positive chemical changes in your brain<\/strong>. This includes a reduced production of cortisol, increase in the production of endorphins, and better management of norepinephrine. For a more in-depth look at these chemical changes check out Exercising to Relax<\/a>.<\/p>\n\n\n\n

The above article also points out how exercise is like meditation<\/strong>. And, as I pointed out in Here Is How You Can Easily Use Meditation to Treat Your ADHD<\/a>, meditation can help quiet a chaotic mind. Similarly, exercise can help you empty your mind of stressful thoughts<\/strong>.<\/p>\n\n\n\n

ADHD Adults Get a Better Night\u2019s Sleep When They Exercise<\/h2>\n\n\n\n

Getting enough sleep is also often a challenge for adults with ADHD. You might have problems falling asleep, getting a restful night\u2019s sleep or waking up too early. Exercise can be one of the antidotes to these problems. No surprise there, right?<\/p>\n\n\n\n

A few studies have shown that moderate-intensity aerobic exercise can reduce the time it takes to fall asleep <\/strong>and increase the length of your sleep<\/strong>. It seems exercising later in the day but a few hours before bedtime is best for most people. But you will need to experiment to see what works best for you.<\/p>\n\n\n\n

How to Implement an Exercise Routine When You Have ADHD<\/h2>\n\n\n\n

In theory, at least exercising is a great idea, right? But maybe you think you don\u2019t have enough time, you\u2019re too out of shape or you just can\u2019t keep a routine. If these sound familiar, check out the workarounds below before telling yourself, \u201cI just can\u2019t do it!\u201d<\/p>\n\n\n\n

Time<\/h3>\n\n\n\n

List all your fixed, daily non-negotiable appointments (i.e. work, school, book club, soccer practice). Then describe how are you choosing to use the rest of your time. I bet you\u2019ll find a pocket of time<\/strong> to exercise<\/p>\n\n\n\n

Type of Exercise<\/h3>\n\n\n\n

While you may really want to go to the gym, bike outside or walk after work, it might not work with your schedule. Could you put your bike on a trainer, walk during lunch or use a DVD? Aim for what\u2019s possible.<\/p>\n\n\n\n

Out of Shape<\/h3>\n\n\n\n

The key is to start from where you are<\/strong> and build from there. So, if you are not exercising at all now, walk a few blocks every day. And, if your goal is to run a 5K, for example, start by running or walking a \u00bd mile. Something is better than nothing, right?<\/p>\n\n\n\n

Routine<\/h3>\n\n\n\n

Start by make your goal specific and measurable. That is, decide the type of exercise, amount of time (20 minutes, 2 hours…) and frequency (1x, 3x a week….). Even with this specificity, you may still struggle to keep a routine. Add some accountability<\/a> by working with a trainer or partner. Joining a class can also help you be accountable.<\/p>\n\n\n\n

Announcing your intention<\/strong> to reach a goal is another way to add accountability. Tell your family and friends you are going to run that 5K in three months. If you\u2019re feeling brave, announce it via social media. That just might be the incentive you need!<\/p>\n\n\n\n

Where Are You Going to Start?<\/h2>\n\n\n\n

No doubt, exercise is good for you in so many ways. Where do you want to start?<\/p>\n","protected":false},"excerpt":{"rendered":"

How often do you read or hear about the importance of exercise? A lot I bet. Just turn on the TV, surf the net or read a magazine. And you\u2019ll see that \u201cyou just need to do it!\u201d At least that\u2019s what the Nike mentality of exercise would have you believe, right? Yet, all those messages about the benefits of exercise may not be working their magic. No surprise. After all, if you have a lot going on right now, it might be hard to fit in one more thing. Even if it\u2019s \u201cgood for you.\u201d And, even if you really want to exercise, it\u2019s not going to cut it to tell an ADHD adult to \u201cjust do it.\u201d Because, if it were that easy,…<\/p>\n","protected":false},"author":1,"featured_media":19937,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[726,727],"tags":[],"class_list":["post-12951","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adhd-treatment-options","category-blog"],"yoast_head":"\nThe 4 Reasons You Need Exercise to Treat Your ADHD - Marla Cummins<\/title>\n<meta name=\"description\" content=\"You already know exercise is important. 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