Movement as Medicine

In Today's Email:

• Movement as Medicine: How Exercise Specifically Improves ADHD Executive Function…

• Crystal Of The Day: See below…

• Thought of the day: Discover below...

IMAGE OF THE DAY

TODAY'S LEARNING
Movement as Medicine: How Exercise Specifically Improves ADHD Executive Function

For many people with ADHD, the advice to "just focus harder" feels about as helpful as telling someone with nearsightedness to "just see better." But what if there was a scientifically-backed intervention that could actually rewire how your brain handles executive function—and it didn't come in a pill bottle?

Enter exercise: not just any movement, but specific types of physical activity that research shows can dramatically improve the very executive functions that ADHD disrupts.

The Science Behind Movement and ADHD

When you exercise, your brain doesn't just get more oxygen—it undergoes fundamental changes that directly target executive function deficits. Dr. John Ratey, author of "Spark: The Revolutionary New Science of Exercise and the Brain," calls exercise "medication in motion" for ADHD brains.

Here's what happens: Physical activity increases the production of dopamine, norepinephrine, and serotonin—the exact neurotransmitters that ADHD medications target. But unlike medication, exercise also promotes neuroplasticity, literally helping your brain build new pathways for executive function.

A 2019 meta-analysis in Sports Medicine found that regular exercise improved executive function in children with ADHD by an effect size comparable to methylphenidate (Ritalin). The improvements were most pronounced in working memory, cognitive flexibility, and inhibition—the core components of executive function.

Not All Movement Is Created Equal

While any exercise beats no exercise, research reveals that certain types of physical activity pack a bigger punch for ADHD executive function:

Complex Motor Skills: The Executive Function Workout

Activities requiring coordination, strategy, and quick decision-making provide the most robust benefits. A 2016 study in Medicine & Science in Sports & Exercise found that children who participated in martial arts showed greater improvements in executive function than those who did aerobic exercise alone.

Why? These activities require:

• Simultaneous tracking of multiple variables

• Quick switching between offensive and defensive modes

• Remembering and executing complex sequences

• Emotional regulation under pressure

Sports like tennis, rock climbing, dance, and martial arts essentially give your executive functions a full workout while your body moves.

High-Intensity Interval Training (HIIT): The Focus Booster

Short bursts of intense exercise followed by recovery periods mirror how ADHD brains often naturally work—in sprints rather than marathons. Research from the University of Granada found that just 20 minutes of HIIT improved selective attention and processing speed in adults with ADHD for up to 50 minutes post-exercise.

The key seems to be the intensity. Moderate exercise helps, but vigorous exercise that gets your heart rate above 80% of maximum shows the most dramatic improvements in focus and impulse control.

Mindful Movement: The Emotional Regulation Secret

Yoga, tai chi, and qigong might seem too slow for hyperactive minds, but research tells a different story. A 2018 study in Complementary Therapies in Medicine found that adults with ADHD who practiced yoga for eight weeks showed significant improvements in emotional regulation and reduced impulsivity.

These practices train interoception—awareness of internal body signals—which is often impaired in ADHD and crucial for emotional regulation. When you can better sense your body's stress signals, you can intervene before emotional dysregulation takes over.

Timing Your Movement for Maximum Impact

When you exercise matters almost as much as how. Research indicates:

Morning Movement: A 30-minute morning workout can improve focus and reduce hyperactivity for 2-4 hours—perfect for tackling demanding cognitive tasks.

Pre-Challenge Doses: Just 10 minutes of vigorous exercise before a challenging task (think important meeting or study session) can temporarily boost working memory and cognitive flexibility.

Afternoon Reset: That 3 PM slump hits ADHD brains especially hard. A 15-minute walk or dance break can restore flagging executive function for the rest of the workday.

Making It Stick: The ADHD Exercise Challenge

Of course, maintaining an exercise routine requires the very executive functions that ADHD impairs—planning, time management, and sustained motivation. Here's how to hack the system:

Stack Your Habits: Attach exercise to existing routines. Always coffee at 7 AM? Do 10 jumping jacks while it brews.

Gamify Everything: Apps like Zombies, Run! or fitness video games tap into ADHD brains' need for novelty and immediate rewards.

Body Double Your Workouts: Join group classes, find a workout buddy, or exercise alongside YouTube videos. The external structure compensates for internal executive function challenges.

Track Feelings, Not Just Fitness: Keep a simple log of how your focus, mood, and impulsivity feel post-exercise. Seeing the executive function benefits can be more motivating than tracking calories or miles.

The Bottom Line

Exercise isn't a cure for ADHD, but it's one of the most powerful tools for improving executive function that doesn't require a prescription. The beauty lies in its immediacy—while building long-term executive function takes time, the acute benefits of movement kick in within minutes.

Start small. Pick movement that genuinely interests you. And remember: for ADHD brains, the goal isn't perfection—it's progress. Even five minutes of movement is five minutes of naturally boosting the neurotransmitters your executive functions need to thrive.

Your brain is remarkably plastic, and every time you move your body, you're literally reshaping your mind's ability to plan, focus, and regulate. That's not just exercise—that's medicine in motion.

DEAL OF THE DAY
ADHD Executive Functioning Workbook

Limited Time: The deal expires in 60 hours.

Today's Deal: Get 80% OFF - Executive Functioning Workbook

About: Unlock your potential and transform everyday challenges into triumphs with our ADHD Executive Functioning Workbook. Expertly designed for individuals and families navigating the unique hurdles of ADHD, this comprehensive guide blends evidence-based strategies with engaging, hands-on exercises to bolster organization, time management, and goal-setting skills. Every page is crafted to inspire confidence and promote clarity, helping you or your loved ones to develop effective routines, enhance focus, and tackle daily tasks with renewed energy. Whether you're a student striving for academic success, a professional aiming to boost productivity, or a parent seeking supportive tools, this workbook is your essential companion on the journey to mastering executive function and unlocking a brighter, more balanced future.

CRYSTAL OF THE DAY

POSITIVE NEWS OF THE DAY

Man Climbs Everest to Install Defibrillator—Three Weeks Later it Saves a Young Life

David Sullivan, a 62-year-old founder of Code Blue CPR from Surrey, installed what he claims is the world's highest defibrillator at Mount Everest Base Camp (16,500 feet) after testing it at 22,000 feet, and just three weeks after his return on April 30th, the device saved a 30-year-old French climber whose heart stopped, marking what Sullivan called "the proudest moment of my life." Sullivan, who began his advocacy work after losing four friends under 45 to cardiac arrest, also provided CPR training to locals who had never received such instruction, and is now preparing to present a program to the UK government to train 1.2 million London children in CPR and equip every school with defibrillators, emphasizing that defibrillator use within three minutes of a heart attack can improve survival rates from 8% to over 50%.

THOUGHT OF THE DAY

Be the reason why people believe in beautiful souls, kind hearts, and good energy. Never stop being a good person.

MEME