7 Tips For Working Out With ADHD
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This post is all about working out with ADHD.
This Post Is All About Working Out With ADHD
1. Have A Set Routine While Being Flexible
Flexibility and routine are both so important for people with ADHD. For example, know that you are going to workout every other day, but leave it up to the day to decide what kind of workout you are going to do. There are a million ways to work out and having in your mind the days you are going to work out or work out every day to build up a really strong routine, then you so much more likely to do it.
There is a fine balance between flexibility and routine, maintain routine by deciding a time and date to workout while maintaining flexibility by leaving the type of workout up to the day.
Here are some different workouts that are helpful when you don’t know where to start:
- Beginners yoga for 10-15 minutes
- Bodyweight exercises at home
- Cycling
- Walking
- Using the rowing machine
Giving yourself options can help you maintain your routine instead of doing the same thing every day. My favorite workout is 30 minutes of walking followed by 30 minutes of strength training or yoga.
2. Go On Long Walks
Bilateral exercises such as walks are crucial for individuals with adult ADHD. They help regulate energy levels, reduce stress, and improve focus and attention. These activities require concentration and mental alertness, aiding in maintaining attention on tasks for those working out with ADHD.
Long walks with an audiobook are so nice and relaxing if you have a set routine. I have fallen in love with going on my daily walk and maintaining my garden every morning. Getting some time outdoors has increased my mood by a million percent (I know that isn’t a real measurement, but I have noticed a significant increase in my mood!)
Here are my tips for going on your walk:
- Dress in layers so you can easily peel off a layer or two during your walk.
- Listen to an audiobook or a podcast to help pass the time and keep you entertained. I recommend a rom-com or fantasy novel. My favorites recently have been Romantic Comedy and ACOTAR!
- Dress warmer than you’d think, walking doesn’t warm you up a whole bunch.
- Get comfortable shoes. I wear my Hokas, but any sturdy tennis shoes or running shoes would be perfect.
3. Be Patient With Yourself
Building up a routine or reaching a fitness goal can take a while. It could take up to weeks or months to see any progress!! Keep this in mind when you are just starting. Progress is made from a bunch of tiny steps in the right direction. Take your time and don’t overwhelm yourself by putting too my pressure on yourself.
Here are some simple fitness goals for people with ADHD that are actually attainable:
- “I will go on a 20-minute walk every day right when I wake up.”
- “I will do 30 minutes of yoga every night before bed”
- “I will take the stairs every day at work instead of the elevator”
4. Break It Down
Part of having a routine with ADHD is breaking down each task into manageable steps. When it comes to working out, it is the same thing. Don’t expect yourself to follow through if you haven’t thought out all of the steps and visualize yourself doing them.
Here is an example breakdown of going on a walk:
- Put on sunscreen
- Get dressed
- Find headphones
- Choose an audiobook, podcast, or music
- Put on tennis shoes and weather-appropriate clothing (check the weather)
- Put your hair up and go!
Having a complete breakdown will ensure that you don’t miss out on a step that would make your workout more enjoyable and easier to complete. Break down every little step of your routine in your head and imagine yourself doing it. Think about how much energy it takes and how easy it will be!
5. Mix It Up
Switch up what types of workouts you do and what time you do them. Working out with ADHD means that your brain might get bored and then you won’t want to do it.
There are a million types of workouts that you can enjoy and finding what works for you can be so much fun! Get yourself a cheap gym membership so you can try out a bunch of different workouts and see what places around offer free classes. There are a ton of classes you can try that will keep you entertained yet sweaty the whole time!
6. Set Specific Goals
Having specific enough goals is a huge part of working out with ADHD. working out doesnt just affect your physical health, but also your mental health. Making goals is part of sticking to them, so we have to start out at the begininning.
Here are some goals that I mentioned earlier, but I think are very good examples of good workout goals:
- “I will go on a 20-minute walk every day right when I wake up.”
- “I will do 30 minutes of yoga every night before bed”
- “I will take the stairs every day at work instead of the elevator”
7. Choose Activities You Enjoy
After you have tried everything out, decide what you love and stick to it for a little while! Get really good at that workout and see if you can beat yourself in your goals. People with ADHD can get hyperfocused on things that they enjoy so let your hyperfocus be on working out!
Here are some ideas of activities that you can do while working out if you need some ideas:
- Listen to an audiobook
- Listen to a podcast
- Read on your Kindle with this amazing clicker to help you turn the page
- Think with yourself of goals and problem-solve
