Harold Robert Meyer and The ADD Resource Center 10/31/2024
Important Note: Before starting any exercise program, please consult with your healthcare provider, especially if you have ADHD, depression, or other medical conditions. Your doctor can help determine what type and intensity of exercise is safe and appropriate for your situation.
Regular physical exercise seems to have positive effects for individuals with ADHD.
Neurotransmitter Regulation
- Exercise increases dopamine, norepinephrine, and serotonin levels in the brain
- Dopamine and norepinephrine help with ADHD symptoms
- Serotonin plays a crucial role in mood regulation and depression
- These combined effects can help manage both conditions simultaneously
Executive Function Enhancement
- Regular physical activity improves working memory, planning abilities, and impulse control
- Better executive function can help combat both ADHD symptoms and depression-related cognitive difficulties
- Improved cognitive function often leads to better self-esteem, which can help with depression
Stress and Depression Management
- Exercise reduces cortisol levels and helps manage stress
- Physical activity promotes better emotional regulation
- Regular exercise has been shown to be as effective as some antidepressants for mild to moderate depression
- The mood-boosting effects can help counter the negative thinking patterns common in depression
Regular exercise supports healthy weight management and can boost confidence and positive body image.
Types of Exercise Found Most Beneficial:
- Aerobic activities (running, swimming, cycling)
- Group sports (adds social support beneficial for depression)
- Martial arts (helps with focus and self-esteem)
- Yoga and mindfulness-based movement (particularly helpful for both conditions)
The research suggests that 30-45 minutes of moderate to vigorous physical activity most days of the week is most beneficial. However, even small amounts of regular physical activity can help improve symptoms. The key is finding enjoyable and sustainable activities, as this increases the likelihood of maintaining a regular exercise routine.
For people dealing with both ADHD, starting small and gradually building up activity levels is often most effective. Success in maintaining an exercise routine can help build confidence and reduce depressive symptoms.
If you schedule “exercise” daily and work out with someone else, your chances of setting up an exercise routine and sticking to it improve.
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