The relationship between exercise and ADHD is surprising. There has been a lot of research about the benefits of exercising, but did you know it can help manage ADHD symptoms more effectively? 

I’ve shared before that I don’t take medication to mitigate my ADHD. I choose holistic practices over medication, and morning exercise is one of the things that helps boost my executive functioning skills throughout the day. 

I want to share how morning workouts can improve executive functioning skills and concentration levels for people with ADHD.

What are Executive Functioning Skills?

Executive functioning skills are a group of cognitive abilities that help regulate and control other basic processes, such as memory, attention, organization, and motor skills. These are things people with ADHD tend to struggle with. We find it harder to stay organized, manage time, or regulate emotions.

These skills are critical for success in work, school, and daily life. Executive functioning skills influence your ability to complete tasks, manage multiple responsibilities, adapt to changes, and solve problems. 

These skills can be developed and improved with practice! One way that has really helped me is workouts for ADHD. Exercise and ADHD go hand-in-hand to effectively manage ADHD symptoms.

Benefits of Morning Exercise

Morning exercise has benefits for everyone, not just people with ADHD. However, research shows that ADHD symptoms are worse and more challenging in the morning. I can relate to that. I wake up already overwhelmed with what I have to do that day, and I start to feel decision fatigue. Once I started working out in the morning, I knew what I needed to do right when I woke up. Starting your day with a morning workout will help combat ADHD symptoms right off the bat so they don’t get worse throughout the day.

Other benefits of early morning exercise are:

• Improves mood
• Helps you make better choices throughout the day
• Improves sleep quality and quantity
• It may help you lose weight

It’s worth it to go to bed an hour earlier and wake up an hour earlier to get in a morning workout. I love cycling classes, but as a mom of two little ones, I find getting to a class is not always possible. I play a YouTube workout video on those days and do a quick class in my living room. Whatever you need to do, make sure you get a little exercise in the morning!

5 Ways Exercise Improves Executive Functioning

Exercise isn’t just great for the body – it’s also great for your mind. Workouts help people improve cognitive skills necessary for everyday tasks. Let’s talk about five ways exercise can improve executive functioning skills.

1. Focus

Workouts for ADHD improve overall executive functioning skills. When you wake up, the first thing you do is focus on ONE thing—getting your workout in. Executive functioning skills are put into effect right away. It feels good, and you want to have that feeling more and more.

2. Mood

Exercise is a natural caffeine source and a boost of energy. When your heart rate rises, your brain releases dopamine, the ‘happy hormone.’ You feel good that you pushed yourself and accomplished something. Exercise also increases cognitive functioning skills, helping you make daily decisions.

3. Sleep 

Working out helps you sleep better at night, and you tend to fall asleep more quickly, improving your sleep quality. While the best time to workout is debatable, for ADHD, I recommend the morning to get your mind ready for the day. 

4. Habits

Habits and routines are a cornerstone to effectively managing ADHD symptoms. We thrive off routines, which become habits. Habits are Happy Endorphins. You accomplished something and want to feel that way again. 

5. Me Time

Moms especially need this. I wake up three hours before my kids to make sure I get in a workout and have time by myself before my boys wake up. Me time is so important for moms, and I’ve realized that it’s helped me be a better parent and wife. 

This can apply to your children when they go to college. I wish I knew about how beneficial workouts for ADHD are! Get yourself and/or your kids in a routine of exercising in the morning.

Related Episodes:

Episode 14: Welcoming 2024: New Year’s Resolutions and Setting Realistic Goals

Episode 36: Can Exercise Help ADHD Symptoms?