When we think of ADHD treatment, medication and therapy often come to mind. But one powerful, underused tool is right under our noses (and feet): exercise.

Research over the last two decades has shown that physical activity doesn’t just make bodies fitter—it reshapes the brain. For people with ADHD, that can mean improved focus, calmer emotions, and better sleep.

Why Does Exercise Help ADHD?

ADHD involves imbalances in brain chemicals like dopamine and norepinephrine, which affect attention, motivation, and impulse control. Exercise naturally boosts these same chemicals—almost like a “mini-dose” of medication.

Other brain effects of exercise include:

• Increased dopamine & norepinephrine → better concentration

• Improved executive functioning → enhanced planning, working memory, and self-control

• Growth of BDNF (Brain-Derived Neurotrophic Factor) → supports learning and brain plasticity

• Stress hormone regulation → less irritability, calmer mood

What Types of Exercise Work Best?

• Aerobic activities: Running, cycling, swimming—20–30 minutes can sharpen attention.

• Martial arts, yoga, dance: Structured movement improves self-control and emotional regulation.

• Team sports: Enhance social skills, cooperation, and routine.

• Short bursts: Even 5–10 minutes of skipping rope or brisk walking before schoolwork can help concentration.

The key is consistency—regular activity (4–5 times a week) works better than occasional intense exercise.

Exercise Across the Lifespan in ADHD

• Children: Active play and sports can channel restlessness into growth. Movement breaks during homework improve productivity.

• Adolescents: Physical activity reduces risk of substance use and helps stabilize mood swings.

• Adults: Exercise combats stress, boosts workplace focus, and improves sleep quality.

• Older adults with ADHD: Activities like yoga and walking reduce anxiety and improve memory.

Indian Context

Many children with ADHD in India face stigma when they can’t sit still in classrooms. Adding physical activity periods—from sports to simple classroom movement breaks—can make learning smoother.

Adults in busy Indian cities may not find time for gyms, but even brisk evening walks or cycling can provide significant benefits. Importantly, exercise is free, stigma-free, and side-effect-free.

The Takeaway

Exercise is not a replacement for medication or therapy, but it is a powerful adjunct treatment. Regular movement boosts attention, lifts mood, and reduces impulsivity—making daily life more manageable for people with ADHD.

Think of it as a natural brain booster: simple, accessible, and lifelong.

✦ About the Author
I’m Dr. Srinivas Rajkumar T, MD (AIIMS, New Delhi), DNB, MBA (BITS Pilani), Consultant Psychiatrist at Mind & Memory Clinic, Apollo Clinic, Velachery, Chennai (Opp. Phoenix Mall).
My expertise spans ADHD, neurodevelopmental disorders, and neuromodulation therapies (rTMS, tDCS, neurofeedback, and digital brain-based tools).

📞 +91 85951 55808 | 🌐 srinivasaiims.com