The Centers for Disease Control and Prevention says that “regular physical activity is one of the most important things you can do for your health. “Even 60 minutes a week of moderate-intensity aerobic activity is good for you,” the CDC notes. From weight management and reducing the risk of cardiovascular disease to potentially warding off certain cancers and improving balance, health officials maintain that exercise provides many benefits.
But Dr. John Ratey, an associate clinical professor of psychiatry at Harvard Medical School and the author of “Spark: The Revolutionary New Science of Exercise and the Brain,” takes it a step further. He agrees that movement is essential for overall health, but he says that there are several added benefits for adults with attention deficit hyperactivity disorder.
“A bout of exercise is like taking a little bit of Ritalin and Prozac,” he says, referring to brand names of a stimulant and an antidepressant medication. In the case of coexisting depression that may occur with ADHD, Prozac may be prescribed as ADHD treatment. “It does the same thing as these medications — elevates the neurochemicals dopamine and norepinephrine as well as serotonin, which helps with anxiety and stress.”
[ See: 8 Things You Didn’t Know About Counseling.]
The Exercise/Brain Chemical Correlation
According to the Attention Deficit Disorder Association, ” ADHD is caused by chemical, structural, and connectivity differences in the brain, mostly as a result of genetics.” The regulation of certain sets of brain functions and related behaviors are affected in this brain-based syndrome, the association states.
In addition to the release of these neurochemicals, Linda Walker, a professional certified ADHD coach, trainer and speaker based in Montreal, says that exercise also “promotes the growth of new neurotransmitter receptors in the brain” and has been found to benefit the prefrontal cortex, an area of the brain she says tends to be the most affected in adults with ADHD. “Physical activity has been shown to improve this part of the brain which is associated with managing focus, organization and impulsivity,” she says.
Exercise, Mood and Sleep
Mood can also improve with regular exercise, the CDC notes. “Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and may help you sleep better.” The agency states that engaging in aerobic or a mix of aerobic and muscle-strengthening activities three to five times weekly for 30 to 60 minutes can benefit mental health.
The point about sleeping better is especially intriguing for Walker, who is also the Attention Deficit Disorder Association’s Workplace Issues Committee chairperson. She explains that adults with ADHD often experience sleep issues, so incorporation of physical activity can help improve this problem. Because adequate amounts of uninterrupted sleep help a person focus better, she points out that the link between exercise, sleep and focus is well worth considering.
To demonstrate just how effective exercise is for adults with ADHD, experts from the University of Georgia assessed the benefits of cycling in young men with ADHD symptoms, publishing the findings in Medicine and Science in Sports & Exercise in 2016. Motivation and energy levels were among some of the factors reviewed during a post-exercise cognitive task. The researchers noted that just 20 minutes of cycling at a moderate intensity boosted the participants’ cognitive task motivation, leaving them less tired and confused compared to not exercising.
[See: Hoarding, ADHD, Narcissism: Inside the Minds of History’s Great Personalities.]
Exercise Tips for the Adult With ADHD
To reap the benefits of physical activity, Walker says it’s important for adults with ADHD to approach exercise by taking baby steps rather than adopting an all-or-nothing mindset similar to people who start intense workout regimens at the beginning of the new year. “Start small,” she stresses, urging people with the disorder to work in intervals. “It doesn’t have to be dramatic.” She recommends changes such as taking the stairs instead of the elevator or even parking the car farther away from a destination. Of equal importance is that people with ADHD engage in exercise that they find interesting. “If you hate biking, don’t bike,” she says. “If you like to dance, take Zumba classes. Make it fun.”
Walker also suggests considering activities outside of the gym, whether biking to work, getting off a couple of stops early if taking public transit, jumping rope, playing ball with children or shoveling snow.
Team activities are also helpful, Ratey says. Playing with others, he says, puts more demands on the brain, which boosts its activity and, in turn, helps improve coordination and organization.
His bottom line is to keep the body moving. “Instead of a coffee break, take a walk break,” he suggests. Among other suggestions: Walk to a co-worker in the office a few feet away instead of sending an email or even do squats in the workplace. “This doesn’t have to be strenuous,” he adds. “It’s all about getting muscles moving.”
How to Fit in Exercise
But how can an ADHD adult, who often struggles with planning and organization in the first place, plan an exercise regimen?
[See: 10 Concerns Parents Have About Their Kids’ Health.]
“Exercising requires a fair amount of organization in terms of scheduling and what to bring,” Walker says. “An ADHD person already struggles with this, which can sabotage their best intentions.” Arriving at the gym and realizing sneakers were left at home is one example of the challenge an adult with this disorder may face.
To help avoid this, Walker tosses out a word she says may initially alarm people with ADHD: routine. However, she says there’s no need for worry, adding that considering a routine can help “clear up cognitive overload.” Deciding ahead of time to exercise every Monday, Wednesday and Friday, for example, frees a person with ADHD from having to make yet another decision on a regular basis, which she says can help “reduce mental fatigue.”
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Can Exercise Be Used to Help an Adult With ADHD Control Symptoms? originally appeared on usnews.com
