Why ADHD Women Gotta Get Moving!

Ya, ya, we get it. Exercise is good for everyone. Move every day. Etc. Etc.

But listen. As your Chief Weirdo, I am here to explain WHY exercise is actually incredibly helpful for women with ADHD. 

For years, the gym has been like a second home to me. Literally, I’ll go and work out and bring my computer and get some of my best work done right there—post-sweat sesh. It wasn’t until I understood more about my later-in-life diagnosis of ADHD that I learned more about why exercise has always been the secret sauce for me! 

And it can be for you too.

In this post, I’m dishing some science on why exercise aids with ADHD SO FREAKING MUCH. Plus, we’ll get into other reasons why exercise can be such a powerful tool for women with ADHD.

Understanding ADHD: More Than Just a "Short Attention Span"—Duh!

Okay mamas, let's break down what ADHD actually is and how it affects your beautiful, spicy brain. Attention-Deficit/Hyperactivity Disorder (ADHD) is often misunderstood as a condition characterized solely by a short attention span or hyperactivity. But it's so much more than that, especially for us ladies (see my past blog about how ADHD looks different in women.) 

ADHD affects our executive functions, which include things like organizing, planning, and focusing. For many of you baddies with ADHD, these challenges can lead to a sense of overwhelm and frustration, are you with me?

These feelings make it tough to stay on top of daily tasks, manage our time effectively, and even maintain healthy relationships. But fear not, because exercise can be a MAJOR game-changer in managing these symptoms and enhancing your overall well-being.

Exercise and Brain Chemistry: A Natural Boost

Let's get nerdy for a moment, shall we? When we engage in physical activity, our brains release a cocktail of neurotransmitters and hormones that work wonders for our mental health. Here are a few of the key players:

• Dopamine: Dopamine is the "feel-good" neurotransmitter. It's essential for motivation and reward, which are often difficult for people with ADHD. Exercise helps increase dopamine production, making it easier to stay motivated and focused on tasks. Umm, yes please!
• Norepinephrine: This neurotransmitter is vital for attention and alertness. Regular exercise helps regulate norepinephrine levels, which can improve concentration and reduce impulsivity (there’s not anyone impulsive in this crowd, is there??😏)
• Endorphins: Ever experienced the "runner's high"? That's thanks to endorphins, which are natural mood elevators. Exercise can help stabilize our mood and reduce feelings of anxiety or depression that are often the sweet little side dishes of ADHD.
• Brain-Derived Neurotrophic Factor (BDNF): This mouthful of a term is responsible for promoting the growth of new brain cells and strengthening existing ones. Regular exercise has been shown to increase BDNF levels, potentially improving cognitive function over time.

If exercise can get all of these neurotransmitters and hormones flowing and help your life feel EASIER??? What do you have to lose?

The Mind-Body Connection: Finding Your Zen

Now, before you spiral into dropping everything to purge your old gym bag and start clicking away on Amazon for some new workout clothes, let’s talk about a few things you can do right from home and how powerful the mind-body connection is for us queens with ADHD.

In the whirlwind of daily life, it's easy to become disconnected from our bodies and minds. This is true of everyone, but it shows up even more profoundly when you’re neuro-spicy. For women with ADHD, this disconnect can lead to impulsivity, emotional fluctuations, and difficulty with self-regulation. Exercise is a sweet, sweet lifeline to re-establishing the mind-body connection. Try out these methods of restoring the mind-body connection.

• Yoga and Mindfulness: Yoga is one of my personal favorites for reconnecting with both mind and body. The combination of physical postures, deep breathing, and mindfulness practices can help calm the racing thoughts and restlessness that often come with ADHD. Plus, it's a great way to build flexibility and strength while finding your inner zen.
• Meditation: Daily meditation is ammmmazing for focus and emotional regulation. Even just a few minutes of mindfulness meditation can help reduce stress and improve attention.
• Dance: You better believe your Chief Weirdo is over here throwing my own private dance parties! Dancing is a fantastic way to express yourself, get your heart pumping, and boost those mood-lifting endorphins. Whether you're grooving in your living room or joining a dance class, dance is a great way to stay active and nurture that mind-body connection.

Now if you still want to buy some new workout clothes and throw around some weights at the gym—by all means, you do you! I just wanted you to know you’ve got options before you even spend one single dollar!

The Power of Routine: Structured Success

Ah, routines! They can be both the best thing ever and the bane of your existence, amiright? But when it comes to exercise, routines are your best friend. Establishing a consistent workout schedule will help you actually do the damn thing.

• Set Specific Goals: Start small and set achievable exercise goals. I know how that ADHD brain works—if something feels overwhelming, it’s going to be at the verrrrrrrrrrrrry end of your to-do list. So, whether it's walking for 20 minutes a day or completing a yoga session three times a week, having an attainable goal is *chef’s kiss*.
• Create a Workout Calendar: Put your workouts on your calendar, just like you would anything else. Seeing your workouts scheduled provides a sense of structure and makes it easier to stick with them.
• Accountability Buddies: Get your beautiful self an exercise buddy who can keep you accountable. Having someone to work out with can make exercise WAY more fun and help you stay committed.

The Social Element: Building Connections

Social stuff can be challenging for us ADHD folk. Why? Well, a million reasons—but to name a few, our impulsivity, sometimes loudness (me, never!), interrupting, and our awareness of these issues can make us buckle under the idea of joining a dinner party.

But a group fitness situation is an ideal social sitch because your brain will be pumping all those happy chemicals in your body, and the shared exercise experience naturally creates bonding. If you’ve been lacking motivation in general and have been struggling socially lately, maybe group fitness is the perfect way to kill two birds with one stone.

Group fitness classes can provide structure to help you stay engaged and committed. Or if group fitness in that sense is not for you, try a hiking group, a cycling club, yoga in the park, or another outdoor activity with a shared interest for that extra boost of serotonin.

One final important thought: Exercise does NOT mean you have to go to the gym. So many humans think that exercise means a sport or some kind of organized gym trip. That isn't the case. Walk outside with your dog or your kids. Dance (like I shared above) around your living room for a few minutes to take a work pause a few times a day. Garden. Play frisbee golf. Hit a tennis ball against the wall with a racket. What I am saying here is find something you LOVE and do more of THAT. I like throwing around heavy ass barbells but that is NOT for everyone and that is OKAY!  The goal is intentional movement.  And intentional movement can come in so many forms. So get your ass out there and explore.  You never know what you may end up falling in love with.

Join the Lady Squad

If any of this resonates and you want more neuro-spicy entrepreneurs in your corner, there are a few things you can do to be a part of this Lady Squad.

Hop on my email list by filling out the Contact Form on my website, and make sure you follow me on IG at @karrieoutloud for serious education on ADHD (while keeping an effing sense of humor about it!).