Exercise & Health

31 Ways to Work Out the Kinks in Your Workout Plan

Two-thirds of adults with ADHD struggle to stick with an exercise routine, according to a recent ADDitude survey. Here, readers share common fitness hurdles — and creative, real-life exercise solutions.

By ADDitude Editors Verified Updated on December 11, 2024
Click to Add Comments

Exercise is hugely beneficial to ADHD brains. It can also be pretty boring. And tiring. And inconvenient. And expensive.

All of which makes exercise a game-changing and seldom-used tool for ADHD management. In a recent ADDitude survey, 55% of respondents said they were dissatisfied with their exercise regimen and physical health. The most common obstacles cited by the 1,885 respondents include:

  • Sticking to an exercise routine: 59%
  • Just getting started: 43%
  • Overcoming boredom with exercise: 21%
  • Managing a disability that impacts physical activity: 17%
  • Pushing myself to try something new: 9%
  • Finding an affordable, accessible workout options: 7%

“The motivation to continue with exercise is a major challenge. Boredom is a total killer of any good intentions in this, as in other, life realms.” — Liv, Texas

“I struggle with fatigue and lack of motivation due to over-exertion of executive function demands.” — Tracey, California

[Read: The ADHD Exercise Solution]

Exercise Apps for ADHD Brains

Convenient, low-cost, and rated 2.82 (out of 5) on our helpfulness scale, exercise apps can kickstart and fuel an exercise routine. Whether you prefer yoga, running, or pumping iron, there’s an app that can support your workout goals. Here are our readers’ 10 top recommendations:

  • Couch to 5K: a 9-week running program
  • Yoga with Adriene: an inclusive yoga program for every body
  • Silver Sneakers: Free for adults 65+ with some Medicare plans
  • Nike Training Club: A network of at-home workouts from world-class trainers
  • MapMyFitness: Find a place to exercise anywhere
  • Nerd Fitness: Nutrition, fitness, and motivation
  • My Fitness Pal: Convenient tracking of calories, movement, and goals
  • Seven: A library of seven-minute workouts
  • Strava: The social network for runners
  • Bodi: On-demand fitness classes ranging from yoga to power lifting
  • Curves: A women’s fitness club
  • Classpass: A gateway to independent fitness and exercise classes
  • Peloton: Thousands of exercise classes, many of which don’t require a bike

“Fitness Blender is super ADHD-friendly. It has a huge variety of free workout videos of varying length and style. You can search with lots of different filters to find exactly what you want or purchase multi-week courses. There are ‘fitness dice’ with different no-equipment exercises on each side. You roll the dice to discover your mini-workout for the day.” — Alice, Alaska

[Read: Exercise and the ADHD Brain – The Neuroscience of Movement]

“Ladder is an exercise app that offer short workouts with equipment I have at home. It creates a weekly workout plan that has kept me from getting bored and has a coach talking you through and motivating you during your workout.” — Alison, Colorado

How to Start Working Out: Helpful Supports

What motivates people with ADHD to start exercising, and to stick with it, despite boredom, fatigue and other hurdles? ADDitude readers chimed in by rating the supports they find most helpful (out of 5):

  • Personal trainer: 3.66
  • Accountability partner(s): 3.33
  • Gym or fitness class membership: 3.06
  • Race or event registration to apply deadline pressure: 3.02
  • Spouse, family member, friend: 2.94
  • Exercise app: 2.82
  • ADHD coach: 2.79
  • In-home exercise equipment: 2.72
  • Online exercise class subscription: 2.51

“Exercise trainers were incredibly helpful to make me stick to an exercise routine, not to mention learning about proper exercise form, nutrition etc.” — Liv, Texas

“Taking up competitive sport for the thrill factor, accountability, training routine and social interaction was the most helpful.” — Tony, Australia

How to Start Working Out: Reader-Tested Techniques

Anyone with ADHD knows that the slogan “Just do it” doesn’t motivate neurodivergent people to lace up their Nikes. What does work? Here is the most popular advice from our readers:

Exercise Before Coffee

“By exercising first thing, I get it over with right away, and I can move on with my day without exercise looming over my head. It also helps me to eat healthier and have more energy during the day.” — Rachel, Minnesota

“Daily exercise is probably the thing that helps me most with ADHD management, physical and mental health. The first thing I do in the morning is a 30-minute, very low-intensity routine. The key here is to lower the bar, by keeping it simple and easy, and turning it into a daily habit.” — Joanna, France

Invest

“Giving myself permission to spend money on a personal trainer has been the single best thing I’ve done as an adult. It hits all my triggers: I’ve spent money on it, have a scheduled appointment, someone else has to come up with what we are doing, and I have an accountability partner — all in one.” — LN, Wisconsin

Prioritize Fun

“I do dancing because I love it, yoga for relaxation, white water rafting for the adrenaline and fun, and swimming in natural waters because I feel really joyful to mingle with Mother Nature!” — An ADDitude Reader

“I download books and podcasts to listen to while walking the dog. If I only allow myself to listen to the series or book while exercising, I look forward to the next exercise.” — Ellie, Virginia

Do It at Home

“I got an under-the-desk elliptical that I love, as it alleviates the anxious energy I have while I have to sit at my desk, and I can do something productive with my feet instead of having non-stop leg shaking going on.” — Laura, Arizona

Do It Anywhere But Home

“I have to do exercise outside the home because there are too many excuses (laundry, email, cleaning) at home.” — Valeria, Colorado

Incorporate It Into Your Daily Routine

“I take bathroom breaks at work at least one floor away so I use the stairs multiple times a day.” — An ADDitude reader in Washington

“Park 15 minutes away from work, or get off the bus five stops early. The quiet walking time is a very nice way to gear up for the work day.” — Francine, Canada

“Have a dog that demands walks.” — MC, Canada

Identify a Goal

“Start something that has short-term goals that progress to long-term goals as part of the program, like martial arts. That’s how I ended up earning black belts in two different arts.” — An ADDitude Reader

“When I was running, signing up to participate in 5k and 10k races helped.” — Keena, Wisconsin

“Have a Plan A (big workout or run) and a Plan B (small workout or run) if you have no energy for Plan A. That way, I still feel like I’ve achieved my goal, even if it’s just five minutes of exercise.” — Alex, New Zealand

Recruit an Accountability Partner

“I walk with a friend who has limited availability; knowing that encourages me to join her on the two afternoons a week she is available.” — Dianne, Massachusetts

“I enjoy Apple Watch sharing with friends. We can compete and that keeps me from skipping workouts.” — Cassie, South Carolina

“I started horseback riding in spring, and for the health of the horse I have to exercise. Doing it for the horse is extremely helpful.” — Veronika, Germany

How to Start Working Out: Next Steps

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.