If you have ADHD, you may have difficulty when it comes to starting and establishing a habit like exercising. However, there are several ways that you can make it work for you.

Exercise has a multitude of health benefits. However, if you have attention deficit hyperactivity disorder (ADHD), you may find that it is hard to stick with or start the habit of exercising.

Keep reading to learn more about the benefits of exercise for ADHD, how to work with your brain, and tips for starting a new exercise routine.

While there are limited studies on exercise specifically in adults with ADHD, research indicates that exercise may help improve ADHD core symptoms and executive functions.

A 2019 study found that aerobic exercise, such as cycling, may improve attention and processing speed in adults with ADHD.

While several benefits are observed after exercising, attention may also improve during exercise. A small 2019 study found that individuals with ADHD demonstrated faster reaction times and fewer errors on a test while walking on a treadmill compared to a resting position.

On the other hand, the study found that adults without ADHD performed worse while exercising compared to the resting position.

If you have ADHD, when creating an exercise regimen, you may find that you need:

  • Structure. This can mean workouts that are planned in advance and fit into your daily routine. Personal training and group fitness classes can also provide this structure.
  • Variety. This can mean a variety of movements, such as both lower- and upper-body exercises, as well as different forms of exercise, like a mix of cardiovascular exercise and resistance training.
  • New skills. Performing the same exercises every time you go to work out may not be enjoyable or sustainable. Try new things. For example, if you’ve never used a certain machine in the gym before, try it at the end of your planned workout. Join in on a class that’s going on. Join a pick-up sports league.
  • A goal, or a system to measure outcomes. Setting an objective, measurable goal may help keep you motivated. For instance, your goal could be to run a 5K in 2 months.

Experiment with the above tips and find what works for you. You may find that they benefit you, or that you do not need some elements.

Here are a few more tips for starting an exercise routine with ADHD:

Start slowly

Try starting small to avoid sustaining injuries and to build the habit of exercising. For example, you may consider walking for 30 minutes, four times a week, for one month.

Once you’ve gotten used to moving your body on a regular basis, you can start to incorporate other forms of movement.

Habit stack

Habit stacking involves attaching a new habit you want to build (in this case, exercise) to a habit you have already formed.

For example, right after you make your morning coffee, you could take it with you to go on a walk. Since making your coffee is instinctual, attaching the walk to this habit can feel easier than trying to start the habit from scratch.

You can also add visual cues to strengthen this connection. For example, you could attach a sticky note to the coffee machine, reminding yourself to go on a walk.

Other ways to habit stack

  • walking on a walking pad while working
  • doing crunches or pushups while waiting for the microwave
  • using your lunch break to eat while you walk
  • parking far away from your office or the grocery store and walking

Choose something you like

There is no one “correct” way to exercise — you don’t have to run a marathon or lift 500 pounds (but if that is your goal, you can certainly aim for it).

If you don’t like running, you don’t have to run. Choose an exercise you enjoy doing, as you’ll be more likely to stick with it.

Further, exercise doesn’t have to be boring or a chore. There are several exercises you can do while watching TV shows or movies, or even playing video games. You can walk on a treadmill or pedal a stationary bike while using your phone or a handheld gaming device.

Be social

Working out with a friend, family member, or personal trainer can help hold you accountable. They can help structure your workout and cheer you on at the same time.

Group fitness classes also have a set time and workout plan. You may even meet a friend who can help hold you accountable.

Show up

There are times when you will feel less enthusiastic or motivated than others. That is to be expected; no one is perfect. The best thing you can do in these moments is to show up.

You may not be able to give 100% to your workout, but something is better than nothing. During your routine, you may find that you are more motivated than when you began.

Be kind to yourself

It can be hard to establish a new habit. There may be times when you miss a workout, and that’s OK. Nobody is perfect.

Be proud of how far you’ve come — just starting requires a lot of effort! There is time to pick up and try again.

Starting an exercise routine can be a challenge for anyone, but it may be especially difficult with ADHD.

Setting up structured exercises, having a clear goal, adding variety, and habit stacking are all strategies that can help you incorporate more movement into your daily routine.