Exercise for ADHD & Neurodivergent Brains
Moving for Mental Clarity
When we think about exercise, we often picture it as a way to improve physical health, building strength, losing weight, or boosting heart function. But for many people, especially those with ADHD or other neurodivergent conditions, movement is so much more than physical.
It’s a mental regulation tool. A focus strategy. A nervous system reset.
At Enriching Health, we’ve seen how the right exercise program can help people with ADHD and other neurodivergent profiles feel more in control of their energy, emotions, and attention. And the research backs this up.
What Is Neurodivergence?
Neurodivergence is a broad term used to describe brains that function differently from what's typically expected. This includes conditions like:
ADHD (Attention-Deficit/Hyperactivity Disorder)
Autism Spectrum Disorder (ASD)
Learning disabilities
Sensory processing disorders
Each individual is unique, but common challenges include executive function, attention regulation, emotional dysregulation, and sensory sensitivity.
This is where exercise steps in, not as a cure, but as a powerful tool for managing day-to-day demands.
What the Research Says
Exercise, particularly aerobic and rhythmic movement, can lead to acute and long-term improvements in:
Attention and focus
Impulse control
Mood regulation
Working memory
Sleep quality
These benefits are partly due to how exercise influences brain chemistry. It boosts neurotransmitters like:
Dopamine (often underactive in ADHD)
Norepinephrine and serotonin (key to attention and mood)
BDNF (Brain-Derived Neurotrophic Factor, which supports learning and plasticity)
One study found that just 20 minutes of moderate-intensity exercise improved attention and reduced impulsivity in children with ADHD, results comparable to stimulant medication in some individuals.What We See in Clinical Practice
As Exercise Physiologists, we frequently support clients dealing with fatigue, recovery issues, or overtraining. When sleep is off, progress stalls, whether the goal is fat loss, muscle gain, improved conditioning, or chronic disease management. Poor sleep can:
Elevate cortisol and stress hormones
Reduce insulin sensitivity
Increase perceived exertion during exercise
Lower motivation to train
By including sleep hygiene strategies in our lifestyle advice, we help clients train smarter, not harder, and avoid the trap of “pushing through” when the body is clearly asking for rest.
More Than Just Running on a Treadmill
The type of movement matters less than finding what’s enjoyable, repeatable, and safe. That might look like:
Walking or jogging outdoors (adds nature-based regulation)
Swimming, which provides calming sensory input
Martial arts or dance, which combine structure, rhythm, and expression
Strength training, which supports mood and confidence
Yoga or breath-led movement, great for interoception and emotional grounding
Group activities can also offer social benefits, while solo movement may reduce overwhelm. The key is tailoring the approach to the person, their preferences, and how their brain responds to different stimuli.
In the Clinic: A Neurodivergent-Informed Approach
As exercise physiologists, we’re trained to adjust for both physical and cognitive variability. When working with neurodivergent clients, we consider:
Sensory needs (e.g. noise, temperature, clothing textures)
Routine and flexibility (balancing predictability with adaptability)
Co-regulation (modelling calm, supportive energy)
Goal setting that reflects interest, not just intensity
It’s about helping people move in a way that feels good for their body and brain, not enforcing one-size-fits-all fitness routines.
Final Thoughts
Exercise won’t "fix" neurodivergence, because there’s nothing wrong with these brains to begin with. But it can offer powerful support for the mental clarity, emotional regulation, and self-confidence many neurodivergent people crave.
Whether you’re neurodivergent yourself or supporting someone who is, movement can be one of your most effective and empowering tools.
If you're curious about building an ADHD-friendly or sensory-informed exercise plan, reach out to an Accredited Exercise Physiologist. We’re here to help you move your way, on your terms.