You may use exercise as a complementary treatment to your current ADHD regimen. It may boost your dopamine, the same hormone that stimulants affect, and improve attention span in children.

Traditional attention deficit disorder (ADHD) treatment methods include medications and behavior management, though more recent approaches include dietary and exercise modifications.

This article covers exercise’s effects on ADHD, including the effects of some specific exercises and even my personal anecdote at the end.

Exercise may be recommended as a complementary treatment for children and adults with ADHD.

While the benefits of regular exercise are numerous, physical activity has several other notable positive effects on ADHD.

May promote dopamine release

Dopamine is a brain chemical responsible for feelings of pleasure and reward.

According to the Attention Deficit Disorder Association, dopamine levels in the brain tend to be lower in those with ADHD. This may be due to how those with ADHD process dopamine.

Many stimulant medications aim to increase dopamine levels as a means to improve focus and reduce symptoms.

Another way to increase dopamine levels in your brain is with regular exercise. A 2022 mouse study of 30 days of voluntary exercise found that it was associated with increased dopamine release.

Exercise may be especially important for those with ADHD, as it may affect your dopamine levels, similar to stimulant medications.

This may result in a decreased reliance on medications altogether, though it’s important to speak with your doctor before making any changes to your medication regimen.

If you take ADHD medication

Do not change how you take or stop taking your ADHD medication without your doctor’s prior approval. Doing so without your doctor’s knowledge may cause rebound or withdrawal symptoms and may have other health consequences.

May improve executive function

Executive functions are a group of skills your brain’s frontal lobe controls. These skills include tasks such as:

  • paying attention
  • managing time
  • organizing and planning
  • multitasking
  • recalling details

ADHD may affect executive functioning, a condition called executive dysfunction. This may cause difficulty in:

  • remembering
  • paying attention
  • self-regulating

A 2020 study of 115 adults, 61 of whom had received an ADHD diagnosis in childhood, observed significantly impaired executive functions among those with ADHD.

That said, exercise may help improve executive function. A 2020 study of 206 university students found a link between the total amount of daily exercise performed and their levels of executive function.

May improve brain-derived neurotrophic factor (BDNF) signaling

BDNF is a key molecule in your brain that affects learning and memory. A small 2021 study suggests that BDNF levels may be elevated in the plasma of those with ADHD.

One potential method for lowering or regulating BDNF may be engaging in regular exercise.

A 2024 research review found that exercise may improve levels of BDNF and slow neurodegeneration, which may have a role in Parkinson’s, Huntington’s, and Alzheimer’s disease

More studies on BDNF, exercise, and the brain of those with ADHD are needed.

May improve attention span in children

Research from 2019 suggests that exercise may offer several benefits for children with ADHD, including:

  • less aggressive behaviors
  • improvements in anxiety and depression
  • fewer thought and social problems

A 2022 study of 15 older randomized control trials in children with ADHD found that exercise improved:

  • attention
  • executive function
  • motor skills

This study, however, found no effects of exercise on:

Exercise may offer benefits for children with ADHD, specifically in regards to improving attention span. More research on exercise and aggressive behavior is needed.

During youth, purposeful exercise is less important than the overall amount of physical activity a kid gets each day.

The American Heart Association recommends that children ages 6 years and older get at least 1 hour of physical activity, mostly aerobic, each day.

It’s also recommended they participate in muscle- and bone-strengthening activities at least 3 days weekly.

Some examples of how a child can get 60 minutes of physical activity daily may include:

  • going for a bike ride
  • playing or practicing sports
  • playing a game of hide and seek
  • jumping rope or playing hopscotch
  • going for a hike or scenic walk
  • following an exercise video or participating in group exercise for kids

The 60 minutes of physical activity can combine various activities throughout the day.

Exercising with a physical disability

A child can still meet the recommended amount of daily physical activity if they live with a physical disability. Talk and work with a doctor with experience in physical activity and disability.

Adults should aim for 150 minutes of moderate exercise weekly, which may look like 30 minutes daily for 5 days.

When it comes to exercising as an adult with ADHD, most studies utilize aerobic exercise as an intervention.

It’s likely beneficial to include a combination of aerobic and resistance training to maximize overall health benefits.

Some effective exercise methods for adults with ADHD may include:

Participating in a variety of activities will prevent you from burnout, which is especially important for maintaining focus if you have ADHD.

If you’re just getting started with exercise

It’s more important that you’re moving more and staying sedentary less. It’s OK if you can’t reach the AHA’s recommended 150 minutes of activity. Instead, focus on what you can do. You might even try setting 150 minutes as your goal to accomplish over time.

As an adolescent and throughout my teenage years, I lived with ADHD. While I took medications to help manage symptoms, I believe sports and exercise were hugely beneficial in keeping me on track.

From the beginning

As a kid, I had trouble focusing and exhibited impulsive behaviors at times. After countless evaluations and tests, I received a diagnosis of ADHD.

As early as 6 years old, I can remember going to the school nurse’s office daily to get my medication. At the time, the most common medication for treating the condition was Ritalin.

In the following years, I was switched to others, including Adderall and Concerta.

While I do remember the medications helping, I also remember the side effects — the main one being lack of appetite.

In my teenage years, the side effects of medication outweighed its benefits. When I was taken off the meds, I began to rely more heavily on sports and exercise to help manage my symptoms.

How exercise helped me

Since I was a kid, I’ve always participated in some kind of sport — whether it be soccer, baseball, or basketball.

In middle school, around 11 to 13 years old, I was introduced to the weight room and became intrigued by the different machines for working various body parts.

From then on, I spent most of my extra time at school in the gym or weight room.

I found exercise to be an unmatched release for all of my pent-up emotions, and it helped relieve symptoms of ADHD and keep me focused.

From then on, I continued to hit the gym, performing a combination of resistance and aerobic exercise.

Where I am today

I continued to cope with ADHD throughout my early teenage years, though later on, I came to better manage my symptoms.

Throughout my high school years, I was better able to focus, and the symptoms of ADHD that I managed as a child seemed to have subsided.

While I no longer cope with ADHD to the extent I did as a kid, at times, I become unfocused and have to reel my thoughts back in. Yet, to this day, exercise plays a key role in managing my emotions and keeping me focused.

When I exercise consistently, at least 3 days per week, I feel I can best focus on tasks throughout the day and think more rationally.

On the other hand, if I can’t exercise for a given period of time, I experience a noticeable difference in my impulsivity and attention span.

In my experience, regular exercise has served as an excellent alternative to the medications that I used to take, without any of the side effects.

Many children and adults may still require medication to help manage their symptoms. It’s important to speak with your doctor before making any changes to your medication regimen.

While prescription medications are the most common treatment method for ADHD, other nonpharmaceutical interventions have also been found to be effective, a major one being exercise.

Exercise may promote the release of dopamine, improve executive function, and alter BDNF in those with ADHD.

If you or someone you know has ADHD, it’s worth considering exercise as a complementary or stand-alone treatment method for managing your symptoms. Take it from me.

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Daniel Preiato is a registered dietitian and certified strength and conditioning specialist based out of Southampton, NY. He received his Bachelor of Science in nutrition and food studies from New York University. He is a registered dietitian working in the clinical setting, with a focus on renal nutrition. In addition, Daniel runs a private nutrition practice in which he serves athletes and the general population on Eastern Long Island and virtually. Daniel is an advocate for resistance training and an avid strength athlete, competing in powerlifting on occasion.