Exercise is My Secret Weapon: How Moving Your Body Helps Your ADHD Brain

Steve Squassoni
5 days ago
3 min read

As more adults, particularly those over 40, are discovering that their lifelong struggles are actually signs of ADHD (diagnosed or undiagnosed), the search for effective coping strategies is on.

The single most powerful tool in the ADHD management toolkit—beyond therapy and medication—is surprisingly simple: Exercise.

It’s not just about physical fitness; it’s about giving your brilliant but chaotic brain the chemical reset it craves.

The ADHD Struggle: What's Really Going On?

The core challenges listed in our social post—Executive Dysfunction, Inattention, and Emotional Dysregulation—all boil down to an imbalance in key brain chemicals, namely Dopamine and Norepinephrine. These neurotransmitters are essential for focus, motivation, and impulse control.

Here is exactly how exercise helps where your ADHD brain struggles:

The Dopamine & Norepinephrine Burst: Fighting Executive Dysfunction

The biggest hurdle for the ADHD brain is often Executive Dysfunction - the ability to plan, organise, and, most importantly, start a task.

The Fix: When you engage in physical activity, your brain immediately releases a surge of dopamine and norepinephrine.
The Result: This release is virtually a natural dose of the same effect that stimulant medication provides. It enhances communication in the your brain, which is responsible for those executive skills. Suddenly, the mountain of laundry or the looming deadline doesn't feel quite so paralysing. You get a temporary boost in motivation and mental clarity needed for task initiation and time management.

A Natural Outlet: Calming Restlessness and Emotional Dysregulation

That feeling of being wired but tired, the internal motor that just won't shut off, and the quick fuse that leads to intense frustration (Emotional Dysregulation) are all classic signs of an over-revved nervous system.

The Fix: Exercise, especially the kind that gets your heart rate up, acts as a healthy, productive release for all that pent-up energy.
The Result: It lowers the levels of stress hormones like cortisol and floods your system with endorphins (nature’s mood stabilisers). This physical "dump" of excess energy significantly reduces that internal restlessness and helps you stabilise your mood, making it easier to relax and regulate your emotional responses.

Sharpening Focus: Combating Inattention

Inattention, distractibility, and poor working memory can make it impossible to concentrate on anything that isn't novel or hyper-interesting.

The Fix: Movement increases blood flow to the entire brain, delivering more oxygen and nutrients to the areas responsible for attention and focus.
The Result: Studies show that a single bout of exercise can improve cognitive performance for up to an hour or two afterward. This is your window! Think of your workout as a "brain primer": a 30-minute walk before a meeting or a challenging mental task can clear the fog and improve your ability to sustain attention.

The Best Exercise for the ADHD Brain

You don't need to train for a marathon. The best exercise for ADHD is the one you will actually DO.

Aerobic Activity: Brisk walking, cycling, dancing, or swimming are excellent for the neurotransmitter boost and are proven to enhance executive functions.
Coordinating Activities: Martial arts (like Tai Chi or Karate) or yoga/Pilates require focused attention on complex, mindful movement. This practice is like a workout for your brain's self-control and attention systems.

The take-away is this: Movement is not a luxury; it is a powerful, non-pharmacological intervention that supports your unique neurotype. If you're over 40 and in the Penrith area and want to exercise with a group of like minded people Jade Fitness & FUNctional Movement is the way. The movments we use are based purely from Shoalin Kung Fu and to clam you down ready to start your sleep routine we finish the class with some Qigong/Tai Chi.