If you’ve ever felt like ADHD makes staying on task feel like herding cats, you’re not alone. And if you’ve found that moving your body helps reel those cats back in, there’s science to back it up. Cardio exercise, whether it’s a brisk walk, a run, or a heart-pumping bike ride, does wonders for the ADHD brain. Let’s dive into why cardio can make such a difference and how it fits into a neurodivergent lifestyle.
Why Cardio Works for ADHD
Exercise, especially cardio, gets your heart rate up and increases blood flow to the brain. This isn’t just about getting a sweat on; it’s about waking up parts of your brain responsible for attention and impulse control. Studies have shown that cardio releases dopamine, serotonin, and norepinephrine, all of which play a role in focus and mood regulation.
For someone with ADHD, this boost in neurotransmitters can mean the difference between a scattered, stressful day and one where things feel a bit more in control. When I encouraged a friend of mine with ADHD to start running regularly (because apparently I like my soap box), they were skeptical. But after a few weeks, they noticed they were more focused at work, less anxious, and even sleeping better. There’s a reason ADHD specialists often recommend cardio as part of a comprehensive treatment plan.
The Science Behind Cardio and Focus
Engaging in 20-30 minutes of moderate to high-intensity cardio can help with attention and executive function, both of which are often tricky for those with ADHD. One study found that participants with ADHD showed significant improvement in focus after just 20 minutes of intense exercise.
Cardio exercise essentially “wakes up” the brain. Think of it as tuning a fuzzy radio signal, suddenly, things come in clearer, and distractions fade into the background. That’s because exercise helps increase the size of the hippocampus, the area of the brain associated with memory and learning, and strengthens connections between different brain regions. So, not only does cardio help you focus on the task at hand, but it also enhances your ability to retain information.
Types of Cardio That Work Best
Not all cardio is created equal, especially when we’re talking about ADHD. Here are some effective types of cardio exercises and how they can support ADHD and neurodivergent needs:
1. High-Intensity Interval Training (HIIT)
HIIT workouts are perfect for the ADHD brain because they’re short, varied, and intense. The quick changes in movement keep things interesting and prevent that dreaded exercise boredom. HIIT can be done in under 20 minutes, making it easy to fit into a busy schedule. Plus, the intensity of these intervals has been shown to significantly increase dopamine levels, which can help with both focus and mood regulation.
2. Running or Jogging
Running is a classic cardio option that’s both accessible and effective. The repetitive motion can be almost meditative, allowing the mind to wander and de-stress. A friend of mine with ADHD swears by morning runs; she says they help clear her head and make the rest of her day feel more structured. Plus, the steady pace of running can help regulate the nervous system, which is beneficial for neurodivergent individuals who struggle with overstimulation. But honestly, it’s great for anyone, whether you’re neurotypical or neurodivergent.
3. Cycling
Cycling is another great option, especially if you enjoy being outdoors. The focus required to stay balanced, manage gears, and navigate your route offers both physical and mental stimulation. For some people, cycling is a bit of an escape, a chance to “zone in” rather than zone out. Outdoor cycling, in particular, brings the added benefit of fresh air and nature, which has been linked to improved mental well-being and reduced stress levels.
How to Incorporate Cardio into an ADHD Routine
It’s one thing to know that cardio helps, but it’s another to make it a regular part of your routine, especially when ADHD makes consistency and motivation challenging. Many people with ADHD struggle with feeling motivated to start, and stick with, a workout plan. Here are some tips to make cardio work for you, even on days when motivation is low:
Set Small, Achievable Goals
Start with small goals, think 10-15 minutes rather than committing to an hour-long workout. The key is consistency. Even a short burst of cardio can bring benefits, so don’t feel pressured to go all-out every time. If motivation feels low, remember that just starting with a brief, easy session can be enough to build momentum. Consider using a Daily Routine Planner to set manageable, trackable goals that you can gradually build upon.
Make It Social
Accountability can be a game-changer, especially for those with ADHD. Find a friend, family member, or workout buddy who can join you, either in person or virtually. Having someone to exercise with can make cardio feel less like a chore and more like a shared experience. Plus, knowing someone else is showing up can be a great motivator on days when your energy dips. Apps like Focusmate also offer virtual “workout sessions,” which some find helpful for staying on track.
Mix It Up to Avoid Boredom
Routine can be both friend and foe for ADHD. While some structure helps, doing the same thing every day can quickly become monotonous. Vary your cardio activities, try HIIT one day, running the next, and cycling on the weekend. This keeps things interesting and makes it easier to stick with your routine long-term. Use a daily planner to organise your week and slot in different types of workouts.
The Mental Health Boost of Cardio
Beyond focus and attention, cardio brings a host of mental health benefits, which is particularly valuable for neurodivergent individuals. Regular cardio can help reduce anxiety and manage symptoms of depression. This can make a big difference in overall quality of life, supporting not only productivity but also emotional resilience.
In fact, I’ve seen how a consistent cardio routine has helped a family member of mine who deals with both ADHD and social anxiety. The mood lift he experiences after a workout often carries through the day, making social interactions less daunting. For those of us navigating neurodivergence, it’s a reminder that physical activity is as much about the mind as it is the body.
Conclusion
Cardio isn’t a cure-all, but it can be a valuable tool for managing ADHD and neurodivergent traits. From enhancing focus to lifting mood, the benefits of getting your heart pumping extend beyond the physical. So whether you’re hopping on a bike, lacing up your running shoes, or trying out HIIT, know that each burst of movement is doing your brain a favour. It’s not about perfection, it’s about finding what works for you and making it a sustainable part of your routine.
