Movement as Medicine: How Working Out Helps My ADHD

For years, I thought working out had to look a certain way: long gym sessions, perfect outfits, and the kind of discipline I… don’t really have. What I’ve come to learn is that movement doesn’t have to be perfect to be powerful especially when you live with ADHD.

Here’s what movement does for my ADHD brain:

Burns off the mental buzz.
When my brain is pinging in 17 directions, even a quick workout helps me reset. It’s like hitting the “clear all tabs” button in my head.

Regulates my emotions.
Exercise helps calm my nervous system. If I skip a workout, I feel it; I’m more irritable, anxious, and overwhelmed. Moving my body helps me respond instead of react.

Builds consistency where I struggle most.
Routine is hard for ADHD brains. But showing up for a short walk, stretch, or strength circuit gives me something reliable and it snowballs into other healthy habits.

It gives me a win.
There are days when everything feels chaotic, but if I moved my body even for 10 minutes I get to say, “I did something for me today.” And that counts.

Movement isn’t about weight loss or performance for me. It’s a way to stay grounded. To reconnect to my body when my brain feels like a browser with too many tabs.

If you’re navigating ADHD and haven’t found your kind of movement yet, try something small. Try something fun. Try something that feels like you.

Because your brain and your nervous system deserve that kind of care.