What types of exercise help ADHD?

Certain types of exercise can be particularly beneficial for individuals with ADHD, as discussed by Andrew Huberman. Here are some key points regarding effective forms of exercise:

1. Aerobic Exercise:

   • Engaging in regular aerobic activities such as running, cycling, or swimming can enhance focus and mood by increasing levels of neurotransmitters like norepinephrine and dopamine, which are crucial for attention and cognitive function 1.

2. Mindfulness Meditation:

   • While not exercise in the traditional sense, integrating short mindfulness meditation sessions (5-10 minutes) can significantly improve attention and mental clarity. This practice helps in training the nervous system to maintain focus 1.

3. Fidgeting and Movement:

   • Activities that allow for small movements, such as using fidget toys or engaging in repetitive physical actions (e.g., tapping a foot), can help channel excess energy. This method can aid individuals in maintaining focus by allowing them to engage their physicality without disrupting their mental concentration 2.

4. Strength and Resistance Training:

   • Strength training can also be beneficial as it engages multiple muscle groups and enhances overall physical health, positively influencing cognitive function.

5. Group Sports:

   • Participating in team sports provides not only physical benefits but also social interaction, which can enhance emotional well-being and focus.

6. Structured Movement:

   • Structured exercises, like yoga or tai chi, can promote self-regulation and focus through their emphasis on body awareness and controlled breathing 3.
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       Enhance Your Focus

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       2

       Fidgeting for Focus

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       3

       Interoceptive Awareness Explained

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Combining these types of activities into a regular routine can create a substantial impact on managing ADHD symptoms and improving focus.