How exercise can help when you have ADHD

Why I Run (Even Though I Really Don’t Like It)

I’ll be honest. I’m doing something I don’t enjoy today: I’m out running. And I really hate running. Always have.

So why am I doing it?

The simple answer is ADHD. More specifically, how powerful exercise can be when it comes to managing ADHD symptoms.

Physical activity is one of the most effective and natural ways to boost dopamine. This brain chemical plays a big role in focus, motivation, learning, and managing hyperactivity. For many of us with ADHD, our brains are constantly chasing that dopamine lift. Exercise gives it to us in a way that also benefits our bodies.

An ADHD specialist I really respect, Brandon Slade, explains that just 20 to 30 minutes of exercise at around 75 percent of your maximum heart rate can improve focus and motivation for up to four hours afterwards. Four hours of clearer thinking and better productivity, simply from getting your heart rate up.

That’s why I run. Not because I enjoy it, but because I know it helps.

So here’s something to try. If you often start the day feeling low on energy, or hit a wall in the afternoon, add some movement. A brisk walk, dancing in the kitchen, cycling, swimming - whatever feels manageable. It doesn’t have to be intense or perfect. It just needs to get your heart going.

It might not be your favourite part of the day, but the benefits are definitely worth it!