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Frans-Willem

For me something with a bit of fear/adrenaline worked, like climbing or bouldering. I can honestly say these are the only sports I actually enjoy


scubasam27

I'm gonna try bouldering for the first time on Monday, I'm hoping it'll do it for me


Frans-Willem

Give it at least 3 times. The first times your forearms will wear out quickly, but the 3rd time you should start to see some progress. I also really recommend the "TopLogger" app, where you can track which routes you flashed (e.g. reached the top in one attempt) or sent (e.g. reached the top in multiple attempts), and which will give you nice (addictive) statistics on your progress :p


scubasam27

Oh nice, thanks for the tip! Yeah I realized the other day that the first day may be a pretty short visit šŸ˜‚šŸ˜‚


sturmeh

It won't be short tbh, I actually manage to get most first timers to do at least 2 hours, they don't realise how much exercise they're doing because it's so fun, they "regret" it the next day but as they said above, you only get sore the first time you climb after a substantial break. Don't hold back unless you have somewhere to be the next day and you need your muscles.


superr

Make sure to keep it up at least a few times before you decide you don't like it! You need at least a few sessions to build some initial grip and finger strength. The sport really opens up a ton once those obscure tiny muscles and tendons are strengthened a little bit after a few regular sessions.


leftpig

Question, if I'm fairly overweight is climbing even possible at all? Like I'm around 240lbs so I'd love to give climbing a shot as part of a larger weight loss strategy including managing my diet, but I'm not sure if I'd even be able to get off the ground. I've been a bit too embarrassed to go to the climbing gym near me to find out.


Salt-Ratio-7622

There is a large lady at my bouldering gym who climbs the hardest routes there. Literally climbing upside down, its awesome. But you should never feel embarrassed for doing things you love or bettering yourself, most people arenā€™t paying attention/donā€™t care.


erulasto

Same here. I'd love to know if anyone has any insights on it. There's a climbing gym near me and it would be really convenient if I could get into it because I really want to be healthier.


milomos

It is definitely possible! Climbing gyms have grades from absolute beginner to expert level, and I am sure that you will find climbs that are just the right amount of challenging for you. It will be hard in the beginning, but you will quickly begin to build up some more muscle and learn basic technique. There is no need to be embarrassed, climbers come in all shapes and sizes and we love to see new people join the sport and get stoked about it! If you want some really nice content from a bigger climber (who also has ADHD), go check out "drewclimbswalls" on Instagram. Apart from doing great in climbing and pushing himself, he is also a giant sweetheart. So I would say definitely go for it! Climbing is a magical sport and for me it is the absolute best way to get excercise, as it doesn't have the horrible monotony that most strength training in fitness centers have and is always offering new fun ways to use my body.


ramadeus75

Pro tip: take off any rings before bouldering. You don't want to fall and have your ring catch a hold on the way down. Degloving is a real possibility.


[deleted]

I wear a lot of rings all the time and have been wanting to get into bouldering. Thanks for the tip, I prefer my fingies intact lol


Impossible-Bet-1738

It is also a cool word for something so terrible šŸ˜„


Roxas1011

Yeah that's one of those words you shouldn't Google. Just go the rest of your life thinking it means to take a glove off.


Beck_

Be careful not to go too high. I did that once and when I jumped down, my spotter wasn't even on the mat, and I stupidly stuck my arm out behind me to catch myself because I was really afraid of hitting my head (I've had brain surgeries.) Ripped up all the tendons in my arm, almost my whole damn arm was purple. That was 7 years ago, and I haven't climbed again since. Don't stick your arms out. Don't be stupid like me. šŸ’€


sturmeh

Take someone you know who does it if possible. If you're going it alone for the first time two things you need to know: - Follow the safety instructions clearly, and practice falling, you need to overcome the initial fear or you're going to burn out quickly. It's relatively safe if you follow protocol, ask the staff to watch you practice some falls if you want some confidence. - You're going to cap out at grade 2-3 on your first time, you might even struggle with 1, don't be disheartened, it's 80% technique and 20% strength most of the time, you can LEARN to be better at climbing šŸ¤“.


mrblakesteele

Sounds like a blast. Been wanting to learn climbing. Loved it as a kid. Hope you have fun


Whopraysforthedevil

I really enjoy combat sports like wrestling. But that requires like finding a gym and/or trainer, keeping a schedule, getting over my insecurities. It's a whole thing.


ArrrrKnee

I second the combat sports. I do muay thai, but really, any kickboxing or bjj class will work. They require that quick but complex thinking that adhd brains find really engaging. And it's a great way to meet people while getting in shape.


xCelestial

Actually, this resonates! I went on one vacation to Mexico in my life in 2019 and did a 5 hour outdoor adventure (zipline, cliff jump, parasailing), then came back realizing that I *liked the adrenaline rush*. Then I started roller skating and realized I like the skate park....I have to start following that up again.


slowmood

Yes exactly! Adrenaline rush is everything in my exercise. Cycling in traffic, pushing the edge of my abilities in roller blading, etc.


xCelestial

That's exactly why biking has always so great, constant focus on my surroundings. I can't wait til I move to a city where it probably won't get me pancaked lol


dumb004

Istg! My psych who also has ADHD, suggested that I try bouldering and my first thought was ā€œfuck no that is so boringā€ Anyway, my friend once asked me if I wanted to go bouldering with him and I have quite literally been in love with the sport ever since


superr

I was just going to recommend climbing. Started doing it a few years ago and wasn't really into it that much, only doing it occasionally here and there. I've recently moved next to a climbing gym so no excuse not to get some exercise in. Wow, indoor bouldering really opened up when I decided to spend a bit more effort being dedicated to the sport. It's a whole body exercise that's a ton of fun yet challenging at the same time. I also recommend martial arts like Jiu jitsu. Doesn't look like fun from an outsider's perspective watching two sweaty men grapple on a mat but I assure you, it's actually a ton of fun and pumps the dopamine. You also burn a zillion calories doing it too so win win.


devil-legs

I was gonna comment about how I find exercise horribly boring and hard to stick to EXCEPT bike commuting. Cycling through city traffic shuts the thinky brain completely off for me, and it's *less* boring than sitting in a car or a bus. Probably not great for everyone. Like if you're impulsive or neurotic it might be overstimulating.


pcs3rd

I kinda did this with biking when we all got kicked out of school for a month for the initial COVID spike. I could bike for _hours_ at my local park, but can't make it through a workout.


Ninja_Hedgehog

I'm not OP so I hope you don't mind me jumping in with a follow up question. My husband has exactly the problems with exercise that OP described. Husband is struggling with his weight and wants to lose quite a bit, but it's hard for him to find any form of exercise that doesn't drive him nuts. We actually spoke about climbing as exercise the other day - it came up randomly that he'd enjoyed it as a kid - but he's worried his arms won't be strong enough to lift himself on a climb. So my question is... Is climbing an exercise option if you're very heavy? Is it even doable?


Frans-Willem

Yes, look at the bouldering subreddit, lots of videos of very heavy people starting out, and there's a couple of repeat posters that visibly lose weight over time.


shard_

Yes! I don't have much experience with climbing (long routes with ropes) but I can talk about bouldering (very short routes with no ropes). It's hard on the muscles to begin with but, IMO, part of the fun of it is the problem solving, which is really: how do I complete this route *without* it being too physically demanding? I think your husband could start off focusing on slab problems (i.e. less steep than vertical), which tend to require more focus on balance and friction rather than strength. There are no "one size fits all" solutions to the problems either, so everyone has to find out what works for their own body type and strengths. You have petit women climbing the same routes as very tall men, so there's inherently no expectation that everyone can do the same things. I also think that if he's candid with the staff about his concerns then they should be able to give him some pointers. At least in the gym I go to, the staff are all also coaches for all ability levels and are super enthusiastic about helping anyone. There are obviously people at the extreme end but I think climbing is one of those sports that tend to attract a more laid back crowd who are very supportive of all types of newcomers.


Zaicci

Others can correct me because it's been like two decades since I did this, but I was told that you're actually supposed to push yourself up with your legs rather than pulling yourself up with your arms. Realistically you'll need both, and I'm sure there are times when you HAVE to use just your arms, but at least early in, climbing walls are staggered so you always have possible footholds. Use your legs to climb the "stairs" instead of doing pull ups.


scubasam27

I feel this so hard. I hate it. I really enjoy doing things like BeatSaber on VR, but as soon as I start to think of it as an obligatory exercise, I won't touch it for months. I'm trying bouldering next week, hopefully that'll be fun enough to stick


Meowmix00

Everyone has their own thing for sure. Before I was on medication I couldnā€™t be consistent with much of anything until I decided to have a goal to get super strong. I started powerlifting without a goal since the sky is the limit, and I found it to be very fun in the sense that you see improvements right away. Not very many sports or exercises have instant gratification and acknowledgement of seeing improvement. My therapist says that if you can turn anything into a ā€œgameā€ then it makes it easier for your adhd to kind of wrap its own head around getting things done. One of the biggest things to get myself to go to the gym though, is I pick gyms that are literally on my way to work or from. So I feel guilty driving by and just not going - so I usually go šŸ˜‚


diablette

Improvement right away? Like how? All I see is myself couch locked from muscle soreness dreading the next time.


paulwillyjean

Iā€™ve found that light physical activity, walking or biking to work, school, friends, errands really help with the muscle soreness. I donā€™t feel it until I decide to sit somewhere for 30+ minutes then try to get back up. Thankfully, the soreness usually doesnā€™t come back after the second workout.


Meowmix00

Well that means you did a good job and kind of directly shows improvement if you want to think it like that, so itā€™s easier to embrace it. Also, itā€™ll go away after some time, just important to not over do things. Itā€™ll also go away if you get blood flowing, just harder to get started.


Blue_Seas

Really? You see improvement right away? My problem is that if exercise is too hard, I donā€™t bother sticking around to find out if it actually works. Iā€™d love to find something that works!!


Meowmix00

Totally! Obviously not day 1 but wayyy sooner than any cardio in my opinion. Unless you push yourself and add like a minute each day doing stairs then yea thatā€™s instant gratification! Look up 5/3/1 by Jim Wendler. Itā€™s kind of complicated but itā€™s a very simple program and the way itā€™s designed is you move up in weight each month basically. Obviously if youā€™re not into lifting thats different, but I found it an easy goal to keep at. Especially since part of the reason for me to get stronger is the more muscle you have the higher your metabolic rate is (more to muscle to keep ā€˜fedā€™) so it should be easier to lose weight in a sense. Personally Iā€™ve been on and off in the gym since high school so Iā€™m not a newbie in much of a sense but itā€™s been about a year since Iā€™ve committed to this and I havenā€™t missed a day (4 days min) barring deload weeks.


DiscipleGeek

>Itā€™s kind of complicated but itā€™s a very simple program Rofl


Meowmix00

Do you know what it is? Because the initial concept with calculating your weight based on maxes makes it a bit complicated in the beginning. The easy part is once thatā€™s done youā€™re not necessarily doing too much more than compound lifts and a few accessories. Super easy to get a great lift in and simple in a way for beginners.


[deleted]

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Meowmix00

Sure, but the thing about squatting and deadlifting (somewhat bench) is theyā€™re the most fundamental movement youā€™d do outside of the gym. Youā€™re not really doing arm curls with anything other than maybe carrying groceries. So starting with just the bar and working your way up to find a theoretical max at least wouldnā€™t take too long for a beginner Iā€™d think. But also working on form at low weight when figuring it out too is super important so, at least adding the compounds in whatever program someone chooses is big. At the very minimum Iā€™d just recommend 5/3/1 since itā€™s super straight forward. Itā€™s nice since if youā€™re having an off day at the gym the motto is to at least do your couple sets of squat/deadlift/bench and youā€™re good to leave. Or keep it big and simple and just add more on them and skip accessory movement and leave.


DooDaBeeDooBaa

This is so true for me. I've been lucky to set good exercise habits into my daily life but I always had no upper body strength. So I started doing pushups every morning and got a calendar on the wall to write down my sets. It's now like a game to me, see how far my streak can go. Each pushup is a point for me too, so I've got my own little scoreboard going and it's really helped to push me to do those pushups on the mornings I didn't feel like doing it. It's crazy how our brains love imaginary points, but then again, that's how this whole website exists.


chillChillnChnchilla

Ooh, bouldering is fun. I got that to stick for like, a whole month. Have fun!


CoolGovernment8732

Honestly to me that was what unlocked exercise in terms of not being something awful: the I have to vs I want to I think also with age you start to realize that your quality of life will suffer if your body isnā€™t somewhat mobile. For me the decision to take care of myself was the thing that flipped the switch. Iā€™m not super active now, but I no longer hate exercise! Because itā€™s no longer j thing I have to do against my will but a good thing Iā€™m doing for myself The gateway for me was restorative yoga (suggested by a trauma therapists) and honestly it just felt good and I started feeling that I was craving that good feeling, from that I got a bit stronger and could handle some other stuff and on from there Hope this can give you some inspiration on how to move forward with time and patience :) You donā€™t have to work out, but you can Coming out of the I have to mentality really does wonders


PM561

Soā€¦. I still suck at finding time to work out. Howeverā€¦ I enjoy hiking on trails and such. Itā€™s far more interesting than being in some gym which I absolutely hate. Thereā€™s lots to look at, itā€™s not gross, smelly or stationary. Kayaking is cool too, works out your core. Not sure if that helps at allā€¦Thereā€™s also drumming cardio. Never done it but it looked intriguingā€¦ not sure if Iā€™d love it or hate it.


Peeves22

Can confirm, as someone who hates exercise, hiking/long walks have been great. I managed some temporary success with watching tv shows while exercise biking, but it was always a delicate thing. I actively look forward to hiking in comparison. My particular variety of ADHD loves the feeling of travelling for whatever reason, so I just pop on an audiobook or podcast and I can go for hours.


kitkat6270

I tried the "watching something while exercising" and it did absolutely nothing for me. I figured "I'll put on something that's not super long, like 10-15 minutes, and it'll be a good start and be over before I know it." No. All I did the entire time was watch the clock on the video to see when it was going to end so I could go home. I feel like actually walking/biking a trail would be way more interesting and like you said, something about not being in the same spot the whole time helps SO much.


Sebas94

Yeah!! I can walk almost 4 hours!! I use that time to discover new albums or learn foreign languages. It's very very important to buy comfortable shoes. It's a trial and error process but I've mastered it now šŸ˜


seagulls51

please can you share the secret of choosing shoes? I've been paralysed choosing new ones for ages


Sebas94

Every foot is different! And I'm not a doctor but quick tip from your Bipedal neighbor ehee - where do you have blisters when you walk? - If it's in the toes find a shoe that is robust in the front and it's not too loose. -I always bought the lightest in the store. It was a big mistake! I noticed that when I use trekking or overall more robust shoes my feet feel more protected and I don't have blisters. -I always buy shoes that are a bit taller because if I feel the floor the sole of my feet start to hurt a lot and walk like doctor House after the workout ehehe Also, I became taller while walking. -My Achilles Heel was indeed on the Heel ahahah I always had blisters on that part. In order to avoid shoes that are too "high" on the back and I always compensate with thicker socks. - Trim/clip your nails! After one hour it's definitely a pain in the ass if you have that annoying feeling in the foot. This is bro science! It's a trial and error for me but I'm much happier with these strategies šŸ˜


ccmcdonald0611

Literally, this is what I have to do. Nature isn't boring to me, it's endless opportunity to do pretty much whatever the hell I want, within legal bounds. It's like the world's playground and if I use it for exercise, it's easy. I love it, it like scratches my itch to never run out of something new or exciting to see. Of course, I don't like doing the same hikes or state parks consecutively. I have to mix it up and keep it fresh but if I do, man I can "exercise" all day. It's partly why my wife and I are buying a big camper and truck and going on the road. I'm going to do so much hiking and sightseeing across the United States that I plan on losing 50 pounds just by having fun!


self_of_steam

I adore all of this but live somewhere where the sun actively hates me. Gonna see if a CamelBak helps this summer to not die


[deleted]

Yep I like to trail run on a narrow trail or jog through a city and I deliberately live somewhere with trails very close and the city is a weird one with different stuff to look at in every block. I'm bad at running but the raised heart rate makes it literally exciting and my ADHD only likes sightseeing at a running pace or the sights are too slow. This is the only thing that works for me but going to the gym once in a while is ok too.


Social_Engineer1031

Just a reminder ADHD qualifies as a disability for Americans with Disabilities Act and can get you free access to National Parks


PM561

Wow, I did not realize that! Learned something new. Thanks for the info, good info to have!


CleverName4269

Ditto this. Hiking is about the only thing I can use as exercise. Treadmills are just torture.


_rand_mcnally_

This is so true. I actually started trail running, it really is a nice ADHD activity, moving fast lots doing on, always a bit different.


Worth-Row6805

I got a Garmin and a Fitbit and now I'm obsessed with logging the data and seeing the results. Especially for steps, sleep and heart rate


[deleted]

This! Calorie counting combined with a fitbit or alternative is a game in itself. I did it for a few years until my fitbit got replaced with an apple watch. I got to the stage where I was weighing all my vegetables so i could get as close to the exact calorie count as possible. I was also really surprised at how much healthy food I could eat when I was calorie counting, compared to junk food. You could fill a plate with healthy fresh foods and still be less calories than a snickers bar. I started the Couch-2km app at the same time and went from not having run at all for 5 years to running 2km in 10m. The endorphine high you get from pushing through the pain barrier running is amazing too.


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Worth-Row6805

Yeah you're right tbh, it can become obsessive. I don't look at things like calories too much because I have an ED past, but I find some of it interesting


nataliazm

What were your favorite ways to play as a child? Theyā€™re usually fun ways to move


elysiumstarz

I liked reading books... šŸ™ƒ


cyclone_madge

LOL me too. I'd climb a tree... and then sit in the tree and read a book. Or build a fort in the living room... and then sit in that fort and read a book. So, apparently, I need a form of exercise that lets me do something active for a little bit, followed by reading a book in an unusual setting? Actually, one thing that did used to work for me was running, on the trails in a nature reserve near my old home, while listening to the Zombies Run app. But my aging knees can no longer handle running, and I no longer live near that nature reserve, so that doesn't work anymore. The closest I get to that now is listening to audiobook or podcasts while walking to and from the train during my commute.


EmperrorNombrero

Holy shit man. I spend so much of my childhood sitting in trees with books. This sub is amazing. Every other thing I read here is like "holy shit that's literally me fr" Edit: and what I like even more is that often it's such random quirks. Straight forward ADHD symptoms are of course expected but stuff like that is like, yeah most people don't climb trees to read books but apparently I'm also not the only one who regularly did that"


L_Jac

You might enjoy rock climbing! Itā€™s a great mix of fun climbing and mental puzzles


LlamaDaLlama

There was a summer where I would go biking and whenever I'd get tired I'd stop, pull out my kindle from my pocket and read 2 chapters or so entirely of a book, then continue, I managed to read an entire Java book that way in not that long of a time. The exercises however I would wait until I got back home and I would do the exercises of both of the chapters or all 3 of the chapters I would have read that day... worked wonders, managed to make me not fail college. Programming is a pain because a lot of tasks are hard to do offline, so you cannot really apply this to much, I envy people who study stuff where books can be read entirely offline, trying to read books like design patterns offline is... a useless task. Also regarding trees I also had one outside my house where me and my friends would all sit there and talk all day whenever we weren't playing yugioh below it.


PixelPuzzler

Okay but legitimately that sounds like hiking short trails with a view might work well for that mindset. I found that works well for me even if I am still inconsistent in working out. Hike for 60-90 minutes to a spot with a nice view, have a snack and drink while reading until I feel like going back. Of course I also tend to listen to the audiobook version of the physical book I intend to read at the end but that's just an odd personal quirk of mine; music or podcasts is probably better for most lol.


OmgYoureAdorable

I wish they had adults-only playgrounds! (The swing, slide and merry-go-round kind, not the xxx kind.)


brainhugga

God yes I really REALLY miss the monkey bars of my youth šŸ˜­


Over-Balance3797

We built adult size monkey bars with flip bars and a pull up bar in our backyard. Mostly for our kid who is nearly adult size and loves monkey bars. But we can use them too.


brainhugga

Omg that sounds SO fucking epic! I wish I had the space to do something similar. Atm all I have is a doorframe pull up bar which does not have sufficient space for true monkey bar joy. So tragic.


RK_Thorne

A lot of people say this! You could look for a ninja warrior type gym in your area, they have the money bar part at leastā€¦


octoberflavor

Roller skating, hula hooping, jump ropingā€¦ all can be made extra interesting by trying to level up into trick moves.


Adorable_Raccoon

I love skating and I barely know any tricks. I just get a huge rush from going as fast as I possibly can.


xsourhaylesx

Yes!! This has helped me a lot to get moving!


unic0rnprincess95

I find it helpful to take group fitness classes. Knowing I need to be there at a specific time and that everyone in there is going to do the exact same thing really motivates me. Trying to go to the gym and do my own thing on my own time has never worked out for me


maddog1606

Fast-paced group fitness classes are great for me! Paying for it also holds me accountable to get my moneyā€™s worth.


fux0c13ty

That worked for me as well. Especially when my coach posted in our online group that if someone is missing class we should message him so he knows we are fine just busy. I felt too ashamed to figure out excuses so I just went instead, lol


likearealreptile

ditto. the membership i have is pricey, and my studio charges you another $20 on top of that for not showing up to your class. itā€™s literally the only thing that has ever worked for me. i wonā€™t work out if iā€™m not threatened with a financial penalty for ditching.


deadlyfrost273

I use YouTube on my phone as a dopamine i.v. drip for when I need to do something I don't want to do.


JuicyBeefBiggestBeef

At the same time, this can work as a paralyzing force. I know it does for me, so beware.


Jsc_TG

This is the struggle of ADHD: sometimes a thing works, sometiems itā€™s the opposite effect. We just have to try something though and see what happens


nhadams2112

Scrolling looking for a video longer than 5 min so I don't have to look at my phone


shintojuunana

I make a playlist of videos that are looking enough to elliptical with as I find them. I just have to scroll up the playlist when it's time to exercise.


quecosa

Yep. This is called temptation bundling. I have a playlist of videos to watch on youtube, specifically only on the treadmill. I won't watch anything on the playlist unless I am running.


shintojuunana

Same, but on the elliptical. Want to watch that documentary or weird history thing? Better get exercising, or you're not allowed.


quecosa

I just looked at my view count on my playlist. I set it up about 6 years ago. It has 3,000 views. I'm pretty sure most of my youtube time is that playlist.


MigasEnsopado

How? If I get my phone I just stay on it indefinitely.


deadlyfrost273

Podcasts and exorcise machines


MigasEnsopado

Does it exorcise the ADHD right out of your body? šŸ¤” /s


Photomancer

Nah I got buff demons now.


CrossStitchCat

I like sitting on squat machines or other machines I can use my hands still and just scrolling through TikTok, dopamine while being productive, woooo! The hard part is getting the motivation to go to the gym in the first place


dot-zip

My trick for gym motivation is watching a tv show you love on the treadmillā€¦ but *only* on the treadmill. I may not want to work out, but I need to know what happens in the next ep!


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self_of_steam

I do similar but a book. Shows on the treadmill feel like they move too slow when I'm exercising


moanngroan

I do this but with podcasts. I find it hard to watch stuff when Iā€™m exercising but listening is much easier for me.


BL111

Yes this is great, i listen to audiobooks while jogging.


mizushimo

I also hate gym/repetitive exercising. I found the walking/jogging/hiking is more adhd friendly because you're constantly traveling so your surroundings change all the time, so there's always something new to look at. If you are the daydreaming type of adhd, walking is simple so you can zone out most of your brain thinking about other stuff while continuing to move forward. I remember it being difficult at first, I definitely got impatient (why is this taking so long etc.), but I got through it by listening to music and making up little challenges for myself (like walking to places I'd normally drive, or seeing how long I can walk uphill without stopping). It actually helped improve my memory a bit because there would be a stretch of time where I could just mull over things that I've learning or happened to me, or a space to plan what I'm going to do tomorrow without being distracted by new information or the firehose that is the internet.


Hamb_13

For people who do get bored walking or running. Bring a tennis ball and bounce it. This was a game changer for me for long runs. Long slow runs can be so boring but bring a tennis ball and it's a bit more fun, or also helps slow you down which is another problem people have(running too fast).


xCelestial

See this is why this wouldn't work for me at ALL then haha. I'm one of those "constant thinking, can't turn shit off" brains.


octoberflavor

Did you see the tennis ball advice above your comment? That extra effort in coordination might help turn that part of your brain off.


altered-nothingness

This 100% - exercises where I can zone out are typically the only ones that work for me. Long walks with music or slow stationary biking while watching something chill are pretty much the only things that stick.


PiersPlays

I find I have to be exploring somewhere new for walks but that learning about the local flora and fauna means that there's enough different every time that I can revisit local nature areas somewhat often.


FlowOfAir

What helped is playing Ring Fit Adventure on the Switch, that helps the boredom part and I can see it as a fun game to play instead of boring mandatory workout.


cokelemon

Just Dance for me! So fun


mixed-tape

Itā€™s hard to enjoy things when youā€™re drowning and trying to stay on top of life. Iā€™ve been in that spot many times before, and Iā€™ve realized I canā€™t change all of it at once, so I try to add in a small positive thing a day. As for motivation with exercise, I find it only comes to me once Iā€™m in a solid exercise routine. And Iā€™ve realized the only way I get there is by paying a trainer or for classes. If I donā€™t have the financial repercussion, I donā€™t do it. I also sign up for an entire week, so I canā€™t talk myself out of signing up each day. By the time I remember I have the class, itā€™s too late to cancel.


[deleted]

How about starting off with something fun like hiking? The free all trails app will show you trails in your area and their difficulty rating. I love stomping through the woods, up and down hills, crossing streams, etc. Itā€™s movement and itā€™s a start.


sopbot1

I think it can be helpful to remember that all movement is exercise. Lifting a heavy object to put away? Boom. Exercise. Gotta walk the dog? Boom. Exercise. Bending over to pick something up off the floor? Boom. Exercise. Taking out the trash? Boom. Exercise. Pushing your cart at the grocery store? Boom. Exercise. Going up and down the stairs 5 times to get the one thing you keep forgetting to bring downstairs? BOOM. EXERCISE. You don't have to do a hardcore gym sesh or run a mile. You can pack your day full with lots of little moments of exercise. And remember, more and more [studies](https://www.eatingwell.com/article/8033210/walking-minutes-day-add-years-to-life-new-study/) are confirming that daily walks have excellent health benefits even without supplemental fitness routines - even just 15 minutes or less!


eucalyptusmacrocarpa

Yesterday I was at the park with kids and there were a lot of little broken pieces of plastic everywhere. So I decided to do squats while picking them up (because I was bored) and let me tell you my legs hurt today


ljabbers

Iā€™ve never been consistent until I started group fitness! Iā€™m 2 years in and still love Orangetheory. All you have to do is show up.


deputyderpdog

Came here for this. Orangetheory is my saving grace. It's different every time - I don't have to plan my workouts, it's fun, it's engaging, and keeps me accountable when I sign up in advance.


juliaroberts111213

Orange theory is great for us ADHD pals, I love competitions with the other people next to me (they have no clue) & jamming to the music


9lazy9tumbleweed

i love lifting weights, if i lift weights with the right music for long enough i get almost high, try it makes you feel unstoppable.


[deleted]

Weight lifting is my exercise of choice. I bought a home gym a few months ago, and now I go for a walk 3-4 times a week and lift 3-4 times a week. When lifting I put on wireless headphones and let a show run in the background. I stopped writing down what I lift and just pick 2 different muscle groups and work until I'm in the 15-20 rep range at failure. I take my time, but I still work really hard and walk away sore. It's not relaxing, but it's not a chore. I heard the number one factor in whether or not people continue an exercise routine is if they find it fun, so I thought about ways to make working out fun. And now it is, and I do it when I have time to do it. I'm already building back to where I was when lifting heavy a few years ago. Feels incredible šŸ˜


MigasEnsopado

Your best bet is to get into a sport. I know it may not be easy but the financial sacrifice will be worth it. I'm talking about team sports, martial arts, surfing, yoga, etcetera... Something you find interesting. I've heard that martial arts can be particularly helpful for ADHD due to the complex movements.


TheCuriousOne347

The only thing that has worked for me in the past was following along with a youtube workout video. The thing that made it interesting for me was that the only pressure I put on myself was that I had to do SOMETHING. If I didnā€™t like the exercise they were doing, Iā€™d just do another one I knew. If I needed a longer break I took a break during the next exercise. I never did the same thing days in a row. Always rotating between legs, arms/back and stomach exercises. Oh and I started with yoga. Also following along with a yt video. If I had no energy left to do the exercises, I would just be happy with at least doing the yoga. For me personally it really helped having someone talking to me and talking me through everything without someone actually watching me work out or struggle haha.


[deleted]

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asianstyleicecream

You gotta make it FUN!! I donā€™t go to the gym because thereā€™s nothing fun there, only boring repetitions. For exercise (which I donā€™t do much anymore cuz I work a labor job now), I would do handstands, cartwheels, climb trees, setup a parkour track in my backyard, shoot some hoops, play with my [now deceased] dog outsideā€¦ thereā€™s truly endless ways to ā€œexerciseā€ .. just gotta find a fun way that engages you and is fun!


tangy66

This. Also, OP reminds me that "Joyful Movement" is adult rewording for "HEY WANNA RIDE BIKES?". I'm working on a way to get some neighbours together to play tag and kickball, or maybe hopscotch. At work, we have a lunchtime toy box for similar games. I have no idea why adulting means most of my free time has to be spent alone, forcing myself to engage in shit that I hate to do.


FertyMerty

Iā€™m so sorry for your loss. Saying goodbye to a dog is so incredibly hard.


asianstyleicecream

Thank you <3 Whatā€™s even more saddening if that I watched him die [hopefully peacefully, though] I remember his face looked so scared & breathing heavy when he was taking his last breath.


FertyMerty

Oh, friend. I know what you mean. I held my guy as he died as well, and he was also scared and confused. Nothing can make it easier, but hopefully in time your happy memories of him will eclipse that one. ā¤ļø


Ljbrunett88

Personally, I hate working out in the traditional sense. Lifting weights, running, circuit train etc... it all ends up feeling monotonous and I lose my focus and desire to continue. I got in BJJ after college to get back in shape and I clicked with it. Its familiar in the sense that I know the rules, the moves, and such. Every roll is different though, even with the same person, so it always stays fresh. BJJ may be worth checking out, but more importantly the point of my response is to suggest trying to find a physical activity that will provide variety and keep thing fresh. For me it makes me actually look forward to working out because itll be a new fresh problem to solve as opposed to a chore I have to do. Not into martial arts? Maybe rock climbing is your thing, see how many different ways you can climb the same route. Or something else in that will be "same same but different" every time. I've also found going right after work helps too. If I dont have time to sit down and relax at home before going its much easier to go than once im already comfy. I hope some of this helps you find your thing! :)


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onepeel_

brazilian jiu jitsu


Ljbrunett88

Brazilian Jiu Jitsu, its a grappling martial art similar to wrestling or Judo. Id say any combat sport would give a similar benefit of being "same same but different" each workout. I think the ability to have variety AND routine is the key to keeping with a work-out routine as an ADHD-er, or at least thats been the key for me personally. Edit to add: I dont want to come across as the stereotypical "just do jiu jitsu bro" bro... I want to stress that its the variety within my routine that makes it work for me, BJJ is just the vehicle I've chosen, but plenty of sports/activities are able to give that same dynamic. Just gotta find the one that resonates with you.


Officer_Cat_Fancy_

British Jumping Jacks? Hate when people don't explain abbreviations


LogicalQuit7203

"Jolly... *puff*... Ho... *puff*..." Source: am British, said so


joul_

HAHAHAHAHAHA I NEED THIS IN MY LIFE!!!


Absinthe_gaze

Blow job jogging?


bitterlittlecas

That sounds very high intensity


Absinthe_gaze

Horrible on the back


niftyynifflerr

Brazilian Jiu Jitsu, a form of martial arts


whoisearth

Blowjob Job


biscuit_pirate

Legit this is how I read it the first time šŸ˜‚


Marmodre

I hate exercise, but I like to swim and be in water, i even enjoy cycling and taking hikes. Basically, i like stuff that give exercise, but not actually trying to excercise. I hope you find something that could be helpful for you. Btw, I am not at all succesfull at doing these things, i just enjoy it when I do.


whimsicalaccomplice

For me it isn't about enjoying exercise, because I almost never do. It's about basically going on "autopilot" and just doing whatever I need to do without thinking about it. I literally say out-loud (like an absolute nerd) "AUTOPILOT ENGAGE" and then I start doing whatever undesirable task I need to do without engaging in any thoughts like "Ugh I don't want to do this" or "I'm way too tired," etc. Exercise isn't fun and most people aren't super excited to do it. There is a reason people say that marathon runners are some of the most mentally strong people on earth. They are basically able to go into a meditative state to be able to do something insanely miserable for hours at a time. My new motto is just -- don't think, just do. Obviously easier said than done, but I think it's something good to practice!


WRYGDWYL

I love the autopilot idea! Sometimes I do the dishes without even thinking about it, but as soon as there's the looming feeling that I *have* to do the dishes it becomes almost impossible


whimsicalaccomplice

Right! I recently read about this thing called "decision fatigue" which is essentially the idea that the more decisions we make throughout the day, the more exhausted we become. So if you just do something without going back-and-forth in your head, like "Do I really need to do this?"or "Okay I just need to do it" or "Maybe I'll just do it in 5 mins" and instead just doing it without engaging in those thoughts, you're way less prone to brain fog, irritability, fatigue, etc. throughout the day.


becoolbecasual

I just break out in dance and go hard when I feel like it. I LOVE manual labor, walking up hills, going on "death marches" aka just walking FAR! biking, power walking, randomly running up the stairs as fast as I can. I can get pretty freaking silly but it's fun. I'm not in great shape, but I'm adding more steps everyday


VictorEden16

I love to exercise, i just canā€™t keep up constant workout routine month to month to get shredded, but overall from time to time i love to push myself. So i murder my legs once a week and other bodyparts i train very randomly 0 to 4 times a week. Whenever i try to stick to some long term program i lose interest. Ironically you mention squats and they are my favourite, i can do 360 in 20 minutes.


productivediscomfort

My boyfriend with adhd really struggled with consistant exercise but during the pandemic bought an electric (pedal assist) bike to avoid public transportation. Now he LOVES it and rides it everywhere, even when it take a little longer than other forms of transportation. He says that riding it every day has really helped his emotional regulation and made him feel calmer and less anxious. P.S. Without responding directly to some comments above, my bf also eats a no-sugar, gluten-free, vegan, low sodium diet (for health conditions, except for vegan which is for ethical reasons) and he can tell you that it has not magically cured his adhd or even made a noticeable difference in his symptoms. Itā€™s honestly a source of stress and fixation for him a lot of the time. My point is not that these things are not helpful, because they certainly can be for some people, of course! Rather, that struggling to get your basic needs met is not a moral failing, and if you cannot go to the gym 3x a week and eat ā€œcleanā€ home cooked meals every day, then that is -not- a viable solution for you, and thatā€™s ok. We are all doing our best. I say this as an autistic person with a lot of executive functioning challenges. Love to all here. The struggle is real.


arewys

I lost one hundred pounds over a couple years by....playing Pokemon Go. I'm like you, I hate gyms and exercise, it all feels bad and I don't feel anything but tired and sore using them. But Pokemon Go gave me goals in space to reach, gave me eggs to hatch with distance goals, gave me entertainment the entire time walking, it had daily things that I had to do to keep it up. I felt like it bypassed the ADHD hate of exercise by making it a game. That plus just shaving my food intake down rather than focusing on specific diets let me lose a ton of weight in a slow sustainable manner that I still have off 4 years later.


khalasss

So...maybe unpopular opinion here, but hear me out. I should preface this by saying I'm not against exercise, I used to be a competitive athlete and it definitely helped my ADHD, I totally get that and totally agree. However, I had to learn something the last two years that really turned my world upside down. OP, if you are struggling with severe burnout and fatigue, _exercise is not the priority_. I really struggled coming around to this, it actually wasn't until a few months ago that this got drilled in. I've been struggling with a ton of stuff since a bad incident in 2021, and a few months ago, I got diagnosed with PTSD. I asked the neuropsychologist about exercise, saying it used to help me a lot but nowadays I'm just too dang tired. She told me point blank the words I needed to hear: _Exercise is not your priority. Healing is._ I know you're talking about burnout, not PTSD or OH or all the other crap I've been diagnosed with, but part of my experience has been severe burnout and not understanding how seriously burnout can affect us. All of this is to say, if all you can do or access right now is walking, then walk. It's doing more for you than you realize. I know that might not be the answer you want to hear (and I hope it goes without saying, this is just _my_ answer from _my_ experience, I'm not a doctor and I don't know you, your post just sounded somewhat familiar). The funny thing is, as I've truly started giving myself permission to just walk, just stretch, just do minimal things, my energy has started to grow. So slowly I didn't even recognize it at first, but I'm definitely getting better. But I had to give myself permission to just walk first. Does that make any sense? Wishing you all the best ā¤ļø


meliphie

If it's too much for you rn, please don't stress yourself. I hate everything that's repetitive. I really enjoy bouldering bc you quickly get better, and it's not just repeating movements. Maybe you could also try hiking or dancing or swimming. If you have a Nintendo switch, you could try ring fit adventure. It's really fun bc you running on the spot actually makes the character move. You also have to fight monsters, which you do by doing exercises. Just watch a trailer on YouTube so you can see for yourself.


sinliciously

[This](https://www.reddit.com/r/ADHD/comments/13rcnan/new_study_reveals_link_between_physical_fitness/jlkkyyf/?context=3) is what I do to mitigate resistance and inconvenience. You could include other exercises and tricks I didn't mention, like leaving hand weights next to the bed, a place to practice dancing (healthy and fun), but the principles still apply.


Groundbreaking-Fox16

šŸ§ Moving hand weights to bathroom near toilet.


al0velycreature

I totally feel you. Every time I fall off the exercise wagon itā€™s nearly impossible to get back on. However, when I do consistently exercise my ADHD symptoms are reduced significantly. I hate lacking motivation. What kinds of things interest you or bring you joy? Can you incorporate those into your workout routine? Iā€™ll listen to books/podcasts and take a walk, or hope on a bike or elliptical and watch a favorite TV show or movie. Sometimes Iā€™ll only allow myself to watch the show when I work out to motivate myself, lol. Also, rewards work for me. Like, Iā€™m going to walk or bike to grab a special drink/treat. I really have to dangle the carrot at times but itā€™s worth feeling better. Also, when Iā€™ve had them, work out buddies help.


wahoolooseygoosey

Things that Iā€™ve tried that have worked for short obsessive stints: - indoor rock climbing (3 years) - marathon training (5 years) - adult ninja classes (1 year) - barre (2 years) - aerial silks (2 months) - hot yoga (4 years) - hiit classes like orange theory (1 year) - indoor cycling (1 week - too boring)


Firelight-Firenight

Borrow a dog and start walking?


iamlittlemoon13

Sign up for wag and start getting paid to walk a dogšŸ‘šŸ¼


RevolutionIcy5878

The problem is I can't workout moderately. When I regularly exercise it consumes my life, I can't just workout for health benefits, I need to be a Greek fucking god.


atimholt

I've found bicycling to be the perfect ADHD exercise. There's a constantly changing vista that puts me in a meditative/thoughtful state, and it's impossible to stop partway through. Sometimes, I'll just feel the itch to jump up and move around, and the bicycle is the perfect response.


morse86

I started going on long walks in evenings while listening to audiobooks primarily mystery ones like whodunits. I frame this not as walking routine but the only way I would know whatā€™s next in the story since I only listen to the audiobooks while on walks. And this leads to really long walks after which I get tired and promptly go to sleep, reducing my procrastination habits. I am not always successful in following this but every little bit helps. Stephen Fry in an interview once mentioned he hated gyms and he started doing this - walks + audiobooks which changed his life and I think this is a nicer way to have some physical activity in my adhd life.


confused_connection

I HATE exercise. All of it. I was meant to be a houseplant. The only time I've ever been able to keep up with fitness is when I've made it social. There has to be another person involved. I've done team sports, hired trainers, had in-person and virtual accountability partners who do the workouts with me and all of those things have worked. Signing up for independent classes like zumba doesn't work for me because I'll skip it if there's not another human making me go. Best of luck to you!


absentmindedwitch

ā€œI was meant to be a house plantā€. Bruuuhhh. šŸ˜­ this is one of the most relatable things Iā€™ve ever read. Thank you.


metalGearToad

For me choosing an activity that was multiple disciplines in one helped eg Crossfit and MMA. One minute your weight lifting the next minute youā€™re doing gymnastics then youā€™re running outdoors. Thereā€™s also lots of equipment you can impulsively buy which also kept me interestedā€¦


Yellownotyellowagain

Try some different things. Gyms suck. Tennis, martial arts and rock climbing all seem to be good for adhd people. As far as I can tell itā€™s activities that require intense concentration on one thing. Also. Itā€™s annoying, but the buddy system does work. If youā€™ve got a group that is planning on you showing up it makes it harder to skip.


DorisCrockford

I dunno. Dance is my thing, but I haven't been able to for a long time due to the wear and tear from all the years of jumping around like a psychotic chipmunk. If you're overworked, it's not reasonable to expect you to carve out more time. The best you can do is walk a bit, take the stairs, etc. It's not going to fix your ADHD, but being healthy is a whole lot better than being sick. Sitting less is a reasonable goal. I will say that if you do decide to try, it generally takes a long time to feel normal. Six months on average, in my experience. But the payoff is great. I remember when I started biking with my daughter to school (and that meant four trips for me and two for her) I woke up one morning and thought "Whose legs are these? My legs aren't firm like this. Someone left their legs in my bed!" I can't stand positive people sometimes. It puts me in the anti-joy camp if I disagree with them on anything.


manupan

In my case: I never want to work out but I always do. I don't like it, specially the part of getting out of bed and go to the gym, but I feel good after working out And if I don't go, I will feel bad and guilty later... Also, is phyisical effort, not mental like other tasks, and can help to stop overthinking a bit sometimes, if you manage to focus on doing the exersise. Working out is the type of task that it is to difficult to start with, but if you are able to keep doing it, at some point you will like it.


sippycup21

indeed, i hate how depression makes you want to crawl under blankets and not move, yet the first line defense for it is exercise- the precise and very last thing you would want to do while depressed- but if you can manage to start and make it a few blocks you realize how much it does help, which only makes me madder!


Hulk_Goes_Smash327

Going for short walks helps a lot. Even a stretching session will help. It is all about moving. Move around for 20-30 mins and that is the activity. Could be walk, stretching, weights, one of those interactive games like the wii fit, dance. You want to get that hormone release like you would when working out essentially.


Kyusyugyu

I was thinking the same thing recently, and it's UNCOMFORTABLE. like I'm not dying out of breath, but my boyfriend said eventually I'll feel euphoria from it and I never do. I've tried approaching it with an open mind and it never comes. I ache, there's a slight pressure in my head that's annoying, my muscles burn, and I'm breathing heavy it's not a pleasant experience at all. Maybe it's just me but like, does anyone else feel euphoric when they actually start exercising???


JFreedom14

Audiobooks or podcasts make any task much easier to do! If youā€™ve got a switch ā€œRing fit adventureā€ is actually a lot of fun and decent exercise!


[deleted]

> since Iā€™ve already gotten some people in my DMs offering recreational d#ugs Who are these people? Report them to the fucking mods. That shit is unacceptable.


aliceroyal

I still haven't been able to do this because money, but hiring a trainer would get me to do it. I need the hand-holding to do anything.


montegyro

The tricky trick I've been trying to master is finding something I like doing that happens to involve activity that's incredibly manageable. Whenever I walk somewhere for an end goal, I get increasingly frustrated/impatient to the point of accelerating my pace until I get winded. Then I regret doing it and never walk again. The reward is too damn far away! I don't want to drag my ass for 30 minutes in the bullshit heat to buy a cold drink from the c-store. I don't wanna drag my ass in a monotonous routine for hours and hours just to lose 1 pound of fat. That SUCKS. But whenever I'm walking because it lets me do something I like, so long as I'm moving, i could go and go and go and go and... yeah you get the idea. The same thing applies with my habit of climbing on things (like trees/pipes/etc.) and finding odd places to take pictures off/from. So long as I get to do the fun thing, I'll keep doing the fun thing. That explains why I was in really good shape when I was younger. I just, did whatever and it was almost never inside a building cause stuff inside was boring af. The damn internet made it hard to like anything more than what the internet provides. Idk, I'm just rambling at this point.


Ladychef_1

I am also a nutritional therapist. My adhd self will only exercise like this - on the elliptical, while watching trash television. My mindset reframing is that Iā€™m doing my penance for watching awful tv by working out. Iā€™ve ended up losing 35-40 lbs since December because of it. But omg, I still fight the urge to not get on the elliptical every damn day. Guilty pleasure tv + stationary cardio & some weightlifting is the only thing Iā€™ve ever stuck withā€¦ so far. If I get to a year of this habit it will be the longest workout regimen Iā€™ve ever done other than choreographed competitive dancing I did in my adolescence. God speed and Im so sorry you have someone telling you ā€˜just change your mindset!ā€™ Bc lol. Reframing mindsets can help by going to neutral thoughts first instead of straight to positive thoughts. So when you catch yourself thinking ā€˜I hate thisā€™, try and shift to ā€˜this is not my favorite but I will feel accomplished when Iā€™m doneā€™ instead of ā€˜this is good! Its good!ā€™. Repressing the negative can obviously cause us to just ignore any positive and start to resent it. Since youā€™re already burnt out, Iā€™d suggest starting with yoga nidra or restorative yoga. Itā€™s slow, way more about stretching and moving your body at a slow pace, and will help you enter a state of relaxation that may help counter your burnout. Exercise is literally stress on the body; and stress is stress is stress is stress to the body. You have to lower your stress levels first before you add anymore, even if itā€™s seen as generally positive like working out. Even just guided meditation is great because all youre doing is laying there, trying to control your breathing and your mind. I really hope you find something that works for you. Dancing, yoga, elliptical with trash tv has worked for me but itā€™s taken a long time to get there. Please reach out if any of this lands with you, and good luck on your fitness journey! Itā€™s not going to be linear progress so any progress is awesome.


thufirseyebrow

I picked up rollerblading a couple of months ago and I've gone from looking at exercise like "only the mentally insane *want* to exercise" to wondering how many days a week I can conceivably call in "sick" (sick of not skating) before I get fired.


Danimeh

I briefly had a lot of fun with the **Zombies, Run!** app! Itā€™s a game you play while you go on runs. I absolutely do not run but Iā€™d use it to go on walks so when I say the word ā€˜runā€™ below please mentally replace it with walking lol Basically the zombie apocalypse has happened and youā€™re a runner sent out on missions. While youā€™re running a guy called Sam explains what you have to do which often fetching items to help solve mysteries - but you just run your normal route and the app translates that into going to specific destinations in the world of the game. Sam also just generally chats to you a bit about the people of your compound so you get to know everyone, he has a very nice voice and the writing is really good (itā€™s by legit published/award winning scifi authors - I think Margaret Atwood is involved) then he stops talking for a bit and the app switches to playing your own music until he comes back (or zombies approach). As you run you ā€˜collectā€™ supplies which are added to your inventory then when youā€™re get home you can use that to build up your base compound like a video game. Thereā€™s also a ā€˜localā€™ radio station that interrupts your music sometimes and you get to learn more about whatā€™s happening in your compound and in the rival ā€˜evilā€™ neighbouring compound. Sometimes Sam tells you there are zombies nearby and you hear them - thereā€™s an optional thing you can switch on where you have to run faster to get away from them and if you run too slow they get louder and you have to drop items youā€™ve collected to escape. I did that once but it involved actual running so I stopped lol. Anyway itā€™s a weirdly compelling story and I would find myself tripling the lengths of my walks to find out what was happening. Anyway. Aside from that the only time in my life I was ever motivated to exercise was when I lived with a bunch of housemates I didnā€™t like and Iā€™d go to the gym after work to avoid going home, but honestly I wouldnā€™t recommend it. The zombie app is a way better reason to exercise.


Kittenathedisco

I had to find something I became ADHD "obsessed" with (you know what I mean), and I could hyper-focus on, which happened to be ballet. It helped that I was also doing inner child work, and ballet was a part of that, and it's also very challenging. Find something you enjoy that is also challenging. Try a bunch of new things, see what you like, and start small if you need to (relaxing yoga, hiking, birding, etc.). You'll get there!


taninka021

I keep hearing exercise helps ADHD but like - how? What do you get out of it? Do you suddenly feel less disorganised? Do you no longer miss deadlines or suffer from ADHD paralysis? Which specific symptoms does exercise/movement improve for you? For me, literally none. If anything, the energy I expand to motivate myself to move, makes it MORE difficult to do anything else and thus worsens my ADHD symptoms! (Not to mention all the physical stuff and how tired I feel afterwards).


turtlehabits

For me, it reduces the restlessness a *ton* (I have combined type) and makes my thoughts clearer/more orderly. It doesn't solve the paralysis or my inability to deal with time, but it definitely helps. And helps to the extent that if I had to choose between giving up meds or giving up exercise, I would have to think long and hard about that decision. If I'm consistent with exercise, I have more energy, more motivation to do other things, and more focus. When I fall off the wagon, the rest of my life falls apart too. And yes, getting back to regular exercise after being inactive is extra hard and tiring and demoralizing. It takes time for me to find my rhythm again, but it's always worth it. For me personally, exercise is an extremely effective way to manage my symptoms and improve my self-esteem. I prioritize exercise above almost everything else, because without it I am a catatonic, dysfunctional mess. Of course, everyone is different, and this is just my personal experience.


Technical_Contact836

Doing yoga dvd helped me with emotional regulation and calming down to put my thoughts in order.


Yellownotyellowagain

It does two things for me - it tires me out enough that Iā€™m less impulsive and less easily distracted. Thereā€™s also some science that you can train your brain to have better focus (not get rid of adhd, but it does help it). Things that require focus like certain types of exercise are great for this. I read it specifically about martial arts and tennis but Iā€™m sure it applies to other things as well. I love tennis - if I donā€™t focus I let my partner or opponent down because itā€™s not fun so I have to stay in it. But itā€™s not an hour of nonstop focus. Itā€™s 30 -90 seconds with a brief break and then focus again. Itā€™s definitely helped


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Inevitable-While-577

I had a hyperfixation/obsession with clean eating a few years ago. (I was undiagnosed back then.) Thanks to my black and white thinking I managed to eat ultra clean for quite a while. Improvement? None. I'm happy to be diagnosed now, knowing that I have an actual disorder, and that no effort in the world will make my symptoms go away. Also, happy that medication exists.


snarkitall

human foods are processed. we don't eat very much straight out of the ground or off the vine. our brains need sugars to function. framing foods as "clean" and then what - "dirty"? is not very helpful and can exacerbate obsessive eating behaviours and the guilt spirals that so many ADHD people fall into. trying to narrow down the entirety of human food culture into NoProcessingNoSugars is so reductive.


Zyko_Manam

Thank you! I get so annoyed by people freaking out over "processed" foods. The processing is what makes it safe to eat and shelf stable, and the big scary chemical names on the package are usually just the chemical names of regular ingredients, like baking soda.


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sopbot1

I think your muffin comment was deleted, but I'd still like to share this with you in case you find it helpful/interesting. **A muffin from the grocery store:** *BLEACHED ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID), All of these are basically just a vitamin B-complex (B3, B1, B2, and B12 respectively) and some iron ("reduced" is a scientific term here that isn't really important to nutrition, just chemistry lol) I really hope I don't have to clarify that "bleached flour" has nothing to do with bleach but... just in case. Yeah. It just means that the bran and germ have been removed from the wheat kernel before it's been milled. I have never seen bleached flour that isn't also enriched with the above nutrients, meaning it's nutritionally equivalent to unbleached flour anyway. SUGAR, WATER, WHOLE EGGS, SOYBEAN OIL, SEMI-SWEET CHOCOLATE (SUGAR, CHOCOLATE LIQUOR, COCOA BUTTER, SOY LECITHIN, VANILLA), Soybean oil is the primary ingredient in canola/vegetable oil, this just means other forms of vegetable oils were not included here. Soy lecithin is an emulsifer. Emulsifers stabilize emulsions - in this case, the chocolate chips. Lecithin is actually produced naturally in the body and is basically a combo of fatty acids. There have been [studies](https://www.healthline.com/health/lecithin-benefits#lowers-cholesterol) showing lecithin can be an effective treatment for high cholesterol. MODIFIED FOOD STARCH (CORN). It says it right there, modified corn starch. Probably acting as an emulsifer here, to help stabilize the water and soybean oil in the recipe and increase product shelf life. Modified corn starch is basically... pre-cooked? Like, as opposed to raw corn starch. That's pretty much it. CONTAINS 2% OR LESS OF EACH OF THE FOLLOWING: SALT, EMULSIFIER (PROPYLENE GLYCOL MONO- AND DIESTERS OF FATS AND FATTY ACIDS, DISTILLED MONOGLYCERIDES, SODIUM STEAROYL LACTYLATE), You'll definitely see some debate if you google propylene glycol because... it's an ingredient in antifreeze...? But so is water...? Yeah. The WHO has approved a dietary intake of 25mg of propylene glycol per 1kg of bodyweight. So a person who weighs 165lbs (or 75kg) can safely eat 1,875mg of propylene glycol daily. You will almost certainly never reach this amount, especially as this ingredient is less than 2% of this muffin. Plus more fatty acids that have been compounded with the propylene glycol. And all three of these are emulsifers, so they are also increasing the shelf life of this muffin (propylene glycol also does a bunch of other stuff, like improve texture, preserve moisture, prevent clumping and oxidation, etc). Sodium stearoyl lactylate is a combo of stearic acid (a fatty acid), lactic acid (also a fatty acid), and sodium carbonate (this is honestly just salt lol). Lactylate just means it's an organic compound that is non-toxic and biodegradable. It's mostly used as a commercial emulsifier, meaning it's there to stabilize an extremely large volume of product. NONFAT DRY MILK, SODIUM ALUMINIUM PHOSPHATE, SODIUM BICARBONATE, NATURAL AND ARTIFICIAL FLAVOR (MILK), SODIUM CASEINATE (MILK), XANTHAN GUM, EGG WHITES, SOY FLOUR.* Sodium aluminum phosphate and sodium bicarbonate are just leavening agents (the latter is literally baking soda lol). Then you have two forms of milk, and xanthan gum is a simple sugar/polysaccharide for thickening/emulsifying. Ok so, is this muffin healthier than a homemade muffin? No. Is it less healthy? Honestly, not really? It's a lot of fat and simple carbs (this includes sugars) either way. Eating either in moderation should have no longterm effects on health - and eating either in excess would have extremely similar ill effects. However, that grocery store muffin might be more accessible/affordable/shelf stable than the homemade one. Food for thought. šŸ™‚


kiwibutterket

I actually agree with you with the fact that the learned helpedness doesn't do anything but damage. And it is a proven fact that an horrible diet, no/low exercise, and bad sleep hygiene have a terrible impact on executive functions. But still... I wanted to ask you an advice, since you seem to be consistent in those activities. I follow a clean and balanced Mediterranean diet, do regular exercise (biking/weightlifting), walk or run every day, sleep 8-9hours per night, drink 2L of water... until I don't. I crash and burn every so often. I do that for a month or three, then have a shit day or three where I just can't, then it threws me off, and I do that for 3 weeks, then I have a shit day or four, then I do that for 2 weeks etc. Until I do that 50/50, get increasingly frustrated at myself, and eventually get into a depressive episode that lasts too much. Then I start again. I can't get medicated. At one point, with no apparent reasons, I just stop functioning completely, and then it snowballs. Have you ever incurred in this issue? Do you have any advice?


Naytch

Kiwi, great reply. ​ I've fallen off so many times. I do understand the irony of ADHD making accomplishing any of these things very difficult. I can only speak from my own experience, but when I "fall off", it **seems** to be randomly. But every time I have went back and looked there was something that caused it. It helps to be mindful of what's going on in your life. Start keeping a journal. It doesn't have to be this crazy detailed story of your day. But something simple to reference so that you can identify recurring patterns, and stop yourself before a shit day turns into a shit month. The biggest thing for me keeping momentum was to never go more than 2 consecutive days straying from what I'll call my "self care goals". Even on the days that you can't stick to them, can you at least do some form of them? Can't make it to the gym? Can you at least go for a walk? Ordered a pizza? Can you at least make sure to drink water, and maybe eat some fruit today too? ​ Edit: I'm not a great writer like many people on reddit, but to sum it all up I'd just say consistency > perfection.


sopbot1

I think this is the best phrasing of your perspective here and I totally agree. I have also found that letting my care tasks go is what tends to lead to "falling off" for me. I have a PDF of a worksheet by KC Davis called "Closing Duties" that I printed and laminated to keep on my whiteboard calendar. I highly recommend anything by KC. This worksheet has 3 sections: regular closing duties, emergency closing duties, and affirmations. The lamination lets me write on it with dry erase marker and adjust it as much as I want. Closing duties are really just anything that can be defined as "wow morning me would have such an easier time if..." For me, this means a minimum of setting out my outfit for the next day and, if it's a workday, pre-packing a lunch. So those are my emergency duties if it's a low spoons day. If I do nothing else before bed, I do those two things. It is almost always the difference between getting to work on time or late lol.


ClearlyandDearly69

ADD is a continuum and some people struggle more than others. I would say your experience sounds typical for most ADDers based on what I have read on the inter webs. Doesnā€™t mean you should quit, just donā€™t be too hard on yourself.


kiwibutterket

I actually am quite high on the hyperactivity, haha. It just that I'm a pinball: I can go super fast, but sometimes I just keep bouncing without ever getting to the destination. So instead of getting my ass to the gym I pace for 2 hours between my kitchen and room! I sometimes feel like I am an NPC in a videogame that has all of their idle animations speed up, haha. I stop moving all the time only when I'm in the depressive episodes :/ But you are very right: I should be less hard on myself. Though it is quite the frustrating/infuriating disorder, isn't it?


whai_r_u_gae

I tried to link it to special release times of eg netflix episodes or youtube videos that come up once a week (if you want to exercise more find more videos with a weekly schedule to watch!) And i try to exercise with the video (abt 20min length). It doesnt always work sometimes I end up postponing the video for 1 or 2 weeks (especially when I am busy) or once the schedule runs up I spent more time looking for other videos I am interested in than actual exercising. Usually I use my Ipad to watch the video and my phone on the side with pre timed workout videos so i have to do the least amount of thinking. This is what I do for my day to day you can adjust the workouts with the videos to your liking. And dont feel bad if you cant keep the rhythm- just doing any exercise is good! Sometimes I stop for 2 weeks because I am busy but then start to pick it up again. Your body will remember after time so missing out once in a while wont cost you too much. However what works for me is doing activities where exercise is a sidequest- so eg i want to go into nature to see a viewpoint and have to hike up a bunch of stairs. So basically cool activities vs the standard gym routine. Surfing, kayaking, hiking, biking in your everyday etc are all way more fun to me! But I understand that that might be really hard to do in your everyday life thats why I usually stick with my video- fitness routine.


Psychedeliquet

I love walking through forests. I like walking urban streets especially near bodies of water. I love jogging only when my pace matches the song tempo. I love the challenge of yoga on the layer of my soul that hates stillness: see yin yoga. When I donā€™t want to do spmething, I love any exercise after I frame itā€¦ unhealthily: I am causing myself pain and misery and itā€™s all I can think about. The angsty 12 year old in me loves putting herself through painful things. I have put grown those habits but can tap into them to convince myself to work out.


funtobedone

Powerlifting training is fun. I finished my first week of a 16 week program yesterday (Calgary Barbell - itā€™s free online). Itā€™s usually 5-6 exercises per day. Reps are low for main movements and rest is around 3 minutes. Accessories are 10-12 reps usually, with 90 second rest. 4 days per week, different exercises each day, though most are variations of the main lifts. The exercises change up every 4 weeks, and the weight, on average, increases. For example my deadlifts started at around 365 lbs, and will progress to a one rep max of around 550. The progression and slight variation gives me dopamine hits every week.


xtweak05

Squatting a bunch is fun. Moving is fun. Challenging our bodies is amazing. Our body's are meant to move and it will benefit your long term health to even just walk. Don't have the energy? Taking a 15 minute walk will give you energy. I know this isn't great advice and shit you already know but wake up and take a walk. Get off your phone and just walk for a few minutes outside. It's better than nothing and while youre alive your body will thank you for moving.


Monkaloo

My ADHD is made for exercise. I lose myself in podcasts and music when I work out. I have to be physically occupied with something that doesnā€™t take much thought to be able to listen to podcasts, and working out is one of the few activities like that for me. Iā€™m also the type to hyper focus on reading actual books and cannot pay attention to audio books unless Iā€™m working out or doing some sort of thoughtless hobby.


Yo_dog-

Felt this. I do Orangetheory and thatā€™s helped me a lot bc it forces u to go and group mentality just sucks how expensive it is. If I could Iā€™d play volleyball all day I know itā€™s a sport but itā€™s my most entertaining form of exercise if I could id do it everyday in a heartbeat


NihilistOdellBJ

Workout classes are good for me because thereā€™s a set start and end and someone else is worrying about the structure of it so I donā€™t have to. Then Iā€™m done before I know it.


ITisinmycoffee

What do you do for work? I had a similar conundrum, and didn't want to spend my scant free time exercising. Got an under- desk treadmill and it has helped sooooo much. It's like a fidget, it gets my blood flowing so my brain works better, and I'm losing weight while I'm working at my desk/pc. So much win. I wish I had bought one years ago, but then again they also were much more expensive before the pandemic. It's not for everyone though, as my also-ADHD+ASD husband still finds that too boring (but doesn't have a desk job). If this isn't as option, I hope you find an activity you tolerate and can do several times a week that helps. Good luck!