ADHD brings its own set of challenges. While it’s one thing to be neurodivergent as a child, it’s another to deal with the condition as an adult. From the daily grind at work to juggling family responsibilities, an ADHD-diagnosed adult faces several difficulties— including lack of time management, impulsiveness, restlessness, social awkwardness, etc.
So what’s the solution? Besides medications and therapy, incorporating some physical activities can go a long way in treating the condition. Physical activities— whether outdoor or indoor— may mitigate the impact of attention deficit hyperactivity disorder. Indoor exercises like going to the gym, treadmill running, and doing yoga strengthen your mental health. Likewise, outdoor exercises are beneficial to neurodivergent adults. Through this article, we learn about some outdoor exercises that are effective in managing ADHD symptoms in grown adults and how they have a positive effect on mental health.
Best outdoor workouts tailored for ADHD adults
If you have ADHD but love nature, then outdoor activities and exercises may be the perfect way to channel your energies positively. Nature’s soothing touch and calm effect can work wonders on your soul and body.
1) Hiking
Depending on the climbing altitude, hiking has considerable benefits for ADHD. Why? Some non-negotiable things in hiking include: determination, long preparations, navigation, adaptability (in case of weather changes), and physical fitness. These essential strategies improve functionality, focus, and problem-solving ability— the areas that people with ADHD often struggle to cope with.
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The lack of focus and zoning out are two common characteristics associated with neurodivergent people. The structured hiking routine has little room for error, which strengthens these qualities in ADHD adults. Moreover, socializing is often challenging for ADHD individuals, but a fun group hiking develops social competency.
2) Jogging ( At least a few times a week)
One day you wake up early in the morning, deciding to visit the popular park in your city. You might be surprised to see hundreds of people jogging wearing their favorite athleisure and blasting their favorite songs through their headphones. Well, jogging has been a popular outdoor activity for a large population— and there is a good reason.
Jogging— whether on an empty stomach or after a light breakfast— is a weapon in a fat-loss journey, while it also improves cardiovascular health, bone density, and muscle strength. Such improvements have shown noticeable benefits for those with attention deficit hyperactivity disorder. It’s often hard to stick to a regular routine for folks with ADHD because of impulsiveness, but regular jogging builds consistency, helping a neurodivergent person function in a routine. Additionally, it works as a natural mood stabilizer, releasing endorphin hormones from the brain. The desired results from jogging— both physically and mentally—serve as a motivation in daily life.
3) Swimming
Well, swimming falls in both indoor and outdoor sports, but competitive swimming is mostly indoors, boasting giant-sized swimming pools primarily used for sporting events. However, most homes don’t have in-built swimming pools, making it an outdoor activity for the general population. Swimming is everyone’s favorite outdoor activity in the scorching heat of summer when you try to cool off, and the fun fact is you can do it anywhere— from the lakes and smooth-running rivers to the mighty blue Pacific Ocean.
Michael Phelps, an acclaimed swimmer and the greatest Olympian, has ADHD. The rhythmic swimming move not only activates all your muscles but also has a calming effect on the nervous system, which directly manages depression and anxiety. Moreover, skin contact with water stimulates a sensory input in the neurodivergent brain. As a physically demanding activity, swimming releases dopamine— an important hormone that increases willpower and happiness.
4) Surfing
Surfing is not just an aquatic outdoor exercise— it has numerous benefits such as improving cardio health, mind-body coordination, physical flexibility, and mental strength. The United States is blessed with the Pacific Ocean on the west coast and the Atlantic Ocean on the east coast. From New Smyrna Beach in Florida and Folly Beach in South Carolina to Santa Cruz in California and Shi Shi Beach in Washington— both coastlines offer an array of surfing options. If you reside close to the seaside, surfing is one of the best exercises for ADHD adults. Let us explain why.
According to a report from Deakin University of Melbourne, depression and anxiety symptoms significantly dropped in 36 young people who took up surfing. The water activity dropped cortisol— the hormone primarily related to stress— while regular surfing reportedly increased their dopamine, also known as the ‘feel-good hormone’. In addition, fun surfing sessions uplift the mood and sharpen concentration, giving a calming effect once the body touches the water.
5) Cycling
Previously, we discussed that cycling is among the worst sports for ADHD kids because neurodivergent people are accident-prone, leading to unwanted injuries. Nevertheless, if you pursue it as a hobby as an adult— whether you treat it as a cardiovascular exercise or sustainable transportation option— cycling can be one of the best exercises for ADHD adults. As long as you aren’t chasing it as a competitive sport, it’s a great choice without overburdening yourself.
An ADHD brain is vulnerable to accidents due to impulsiveness and inattentiveness. But it can be improved through effort and dedication— such as an outdoor exercise like cycling, which improves concentration and mental clarity. Like most outdoor exercises, cycling is a mode regulator, easing anxiety in ADHD adults. And let’s not forget the physical perks: It keeps your heart healthy, helps you lose weight, builds leg muscles, and supports joint movement (notably in old age).
Why do outdoor exercises work better for ADHD adults?
Outdoor exercises surrounded by greenery and nature’s beauty have proven benefits in the mental health of individuals with ADHD — when compared to indoor workout sessions. Indoor exercises like weight training or yoga sessions run in structured routines, but they have distractions. Scrolling through Instagram reels, checking new YouTube videos, or obsessing over your friend’s Facebook statuses are typical attention snatchers during gym or yoga activities.
ADHD individuals often seek a touch with nature— whether it is ocean water, desert sand, rocky terrains, or forest greenery. The touch of nature manages ADHD traits like impulsivity, anxiety, and overall mental health. Moreover, the outdoor earthy aroma can boost a neurodivergent person’s mood, which isn’t possible in air-conditioned indoor settings. Indoor activities like gym and yoga are great but don’t forget to add at least one of the outdoor exercises mentioned above to manage your ADHD symptoms.
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