ADHD Exercise Management Program: A Comprehensive Guide

Introduction

Physical exercise has been shown to significantly improve ADHD symptoms by increasing dopamine and norepinephrine levels in the brain, enhancing focus, and reducing hyperactivity.

Benefits of Exercise for ADHD

• Improved concentration and attention span
• Better emotional regulation
• Reduced impulsivity
• Enhanced executive function
• Better sleep quality
• Decreased anxiety and depression symptoms

Recommended Exercise Types

1. Aerobic Activities

• Running or jogging
• Swimming
• Cycling
• Dancing
• High-intensity interval training (HIIT)

2. Mind-Body Exercises

• Yoga
• Tai Chi
• Martial arts
• Rock climbing

Exercise Program Structure

Frequency

• Aim for 30-40 minutes of exercise
• 4-5 times per week
• Preferably in the morning before work/school

Intensity Levels

• Moderate to vigorous intensity
• Heart rate at 65-85% of maximum
• Should be able to talk but not sing

Implementation Tips

1. Start gradually
2. Choose enjoyable activities
3. Set realistic goals
4. Track progress
5. Exercise with a partner when possible

Safety Considerations

• Consult healthcare provider before starting
• Stay hydrated
• Warm up properly
• Listen to body signals
• Avoid overexertion

Progress Monitoring

Keep a log of:

• Exercise type and duration
• Energy levels
• Mood changes
• ADHD symptom improvements

When to Seek Help

Contact your healthcare provider if you experience:

• Unusual fatigue
• Persistent pain
• Dizziness
• Breathing difficulties