Why Exercise Is Medicine for ADHD

Last updated: 25 October 2025

Summary: Exercise isn’t a cure for ADHD, but regular movement can boost dopamine and norepinephrine (focus, motivation), reduce impulsivity, and improve mood, stress, and sleep. The secret is consistencyand friction‑free routines that fit an ADHD brain: short, rewarding sessions; clear cues; flexible structure; and supportive coaching. This guide shows you how to start—and stick with it—at Green Gym Group, Brighton’s most accessible gym.

This article is your ADHD exercise Brighton guide —short, structured sessions that fit an ADHD brain and boost focus.

Table of contents

  1. Why exercise helps ADHD
  2. What kind of exercise works best?
  3. ADHD‑friendly starter plans
  4. Make it stick: reduce friction
  5. Pre‑workout focus boosters
  6. Recovery, sleep, and fueling
  7. FAQs
  8. Try a session or chat to a coach
  9. Locations we serve
  10. Author & sources

Why exercise helps ADHD

Regular movement can act like a natural nudge for the neurotransmitters involved in attention and motivation. Members often report:

  • Sharper focus after 20–30 minutes of moderate‑vigorous activity.
  • Lower restlessness/impulsivity the rest of the day.
  • Improved mood and stress relief thanks to endorphins and routine.
  • Better sleep, which further supports concentration and emotional regulation.

Exercise complements medication and therapy. It’s not a cure, and this is general information—not medical advice. Always follow guidance from your clinician.

ADHD Exercise: How to Start

Short answer: the kind you’ll do consistently. But here are patterns that work well for many people with ADHD:

  • Strength training (2–4×/week, 30–60 min): clear sets/reps give built‑in structure and wins. Use full‑body or upper/lower splits with RIR 1–3 (a couple reps left in the tank).
  • Interval cardio (1–2×/week, 10–20 min): simple intervals (e.g., 1 min brisk / 1 min easy × 8–10) give intensity without boredom.
  • Steady movement snacks (daily, 5–10 min): walks, mobility, or chores between tasks to reset focus.
  • Classes with cues: coach‑led sessions reduce decision fatigue and provide social accountability.

Rule of thumb: aim for 150+ minutes of moderate activity/week, including 2+ strength sessions—then scale to your life.

ADHD‑friendly starter plans

Option A — 30‑minute full body (3×/week)

  • Warm‑up: 3 minutes bike/treadmill + 1 light set of first lift
  • A1 Goblet Squat 3×8–10 (RIR 2)
  • A2 Seated Cable Row 3×8–12 (superset)
  • B1 Dumbbell Bench or Chest Press 3×8–12
  • B2 Carry (farmer’s) 3×20–30 m
  • Finisher: 2 minutes gentle bike + 1 stretch you enjoy

Option B — Personal Training + Solo mix (2 Pt’s + 1 solo)

  • Mon: Strength session (coach‑led)
  • Thu: Conditioning or circuits (short intervals with your trainer)
  • Sat/Sun: 25–35 min solo (Leg Press 3×10, Lat Pulldown 3×10–12, Hip Hinge 3×8–10, Walk 10 min)

Progression: When a set feels comfortable at the top of the rep range, add +1 rep next session or +2.5 kg. Keep a one‑page log (tick boxes work best).

Bookmark this ADHD exercise Brighton plan and repeat it 3×/week for steady progress.

Make it stick: reduce friction

  • Time‑box it: book a 45–60 min window including travel; cap workouts at 30–40 min so you finish with a win.
  • If‑then cueing: If it’s 5:30pm, then I change into kit and walk to the gym.
  • Pack once, work out thrice: keep a second set of kit in your bag + a backup shake.
  • Body‑double: train with a friend or coach; commit by booking.
  • Music & sensory: noise‑cancelling headphones, your playlist, hat/hood if the gym feels noisy/distracting.
  • Choice architecture: pick A/B workouts to avoid decision overload; alternate A/B each visit.
  • Reward completion, not perfection: check a box, mark a streak, small treat after 3 sessions/week.

Pre‑workout focus boosters

  • 5‑minute activation: 2 rounds—10 bodyweight squats, 10 band rows, 20‑second plank, 30‑second brisk walk.
  • Caffeine: optional; many people do well with a small coffee/tea 30–60 minutes pre‑session (mind blood pressure and sleep).
  • Micro‑task: write your first two exercises on your phone; open that note on arrival.
  • Fuel: if training after 3–4 hours without food, have a protein + carb snack (yoghurt + banana).

Recovery, sleep, and fueling

  • Protein: aim for 25–35 g per meal/snack; if 50+, target 30–40 g.
  • Carbs: use around workouts for energy and focus.
  • Sleep: consistent bed/wake times; dim lights/screens 60 minutes before bed; consider a post‑workout walk for wind‑down.
  • De‑stress: 3–5 minute breathing or a slow walk after sessions.

FAQs

Is exercise a replacement for ADHD medication?
No. Exercise can complement medication and therapy by supporting focus, mood, and sleep.

What’s the best workout for ADHD?
The one you’ll stick to: usually short, structured sessions with clear sets/reps and occasional intervals.

How long until I feel benefits?
Many people notice focus and mood boosts after a single session; bigger changes come with 2–4 weeks of consistency.

I struggle to get started. Any hacks?
Set A/B workouts, book sessions in advance, and use if‑then cues. Keep workouts to 30–40 minutes initially.

What if the gym feels overwhelming?
Train at quieter times, use headphones, and ask a coach for a simple floor plan so you can move station‑to‑station.

Try a session or chat to a coach

Find Us

Green Gym Group — Kemptown Brighton
Address: 39 – 40 St James’s Street, BN21RG
Phone: 01273 625577
Hours: Mon–Sun 6am–10pm

Sources

  • NICE. Attention deficit hyperactivity disorder: diagnosis and management (NG87). Updated 2025.
  • NHS. Physical activity guidelines for adults (19–64).
  • CDC; ACSM. Physical activity guidelines for adults/older adults.
  • Cerrillo-Urbina AJ, et al. Effects of physical exercise in children with ADHD: systematic review & meta-analysis.
  • Pediatrics (2022). Chronic exercise for core symptoms and executive functions in ADHD: meta-analysis.
  • Mehren A, et al. Physical exercise in ADHD: acute benefits for cognition.
  • LaCount PA, et al. Acute exercise and executive functions in adults with ADHD.