5 Tips for Maintaining Health and Fitness for Adults Living with ADHD

An individual with ADHD might find it challenging to focus, manage impulsivity, and maintain a calm level of activity.

5 Tips for Maintaining Health and Fitness for Adults Living with ADHD

The journey towards a healthier body is ongoing, often involving experimentation with new diets and weight loss strategies to achieve our desired physique. Shedding pounds demands patience and unwavering dedication, spanning a lengthy period of adherence to a structured regimen, typically spanning around three months. This phase is particularly arduous, requiring the suppression of cravings, consistent exercise routines, and avoiding tempting outings. However, individuals grappling with Attention Deficit Hyperactivity Disorder (ADHD) face even greater hurdles. Those with ADHD may encounter difficulties in sustaining focus, curbing impulsive behaviors, and managing hyperactivity. Hence, if you battle ADHD or wrestle with cravings, these health and fitness recommendations could prove invaluable.

1) Make Exercise Enjoyable

To achieve fitness goals, it’s essential to engage in daily exercise, ensuring consistent movement. Opt for a straightforward and easily manageable exercise routine, facilitating long-term adherence. Consistency remains paramount; hence, even on days when motivation wanes, individuals should have the freedom to pursue activities of their choice. For instance, if scheduled for leg exercises but inclined towards an arm workout, flexibility should be embraced. Ultimately, the priority lies in keeping the body in motion.

Make Exercise Enjoyable

2) Ignore Dieting

When individuals adhere to strict diets, they frequently experience deprivation from their favorite foods, heightening the risk of overeating and veering off course given the opportunity. Furthermore, diets often promote repetitive consumption of the same foods, leading to monotony and a perception of dieting as arduous. Opting out of traditional diets and instead focusing on portion control—reducing plate size and servings—while substituting unhealthy options with nutritious alternatives proves to be a more sustainable approach. For instance, transitioning from fried to boiled or roasted chicken and consuming only 70% of one’s hunger can effectively promote healthier eating habits.

Ignore Dieting

3) Seek Out a Fitness Partner

Individuals with ADHD often grapple with boredom and distraction, yet exercising alongside a partner injects an element of excitement and enjoyment into the process. Furthermore, engaging in workouts with a friend diminishes the chances of skipping sessions and fosters crucial moral support during exercise endeavors. The dynamic of partnering up spurs individuals to push beyond their limits, often leading to training to failure and consequently burning additional calories in the pursuit of outperforming one another.

4) Monitor Your Advancement

Track your exercise routines and body weight meticulously. Simplify the process by documenting your repetitions, laps, heart rate, and the amount of weight lifted. Likewise, rather than monitoring your weight daily, opt for once every 10 days, preferably on an empty stomach. Assess your progress monthly. This approach serves not only as a source of motivation but also offers insights into areas needing improvement.

5) Be Kind to Yourself

Be gentle with yourself if you slip up or miss a workout, as occasional indulgences won’t derail your progress, but habitual lapses might. If you’ve indulged, consider skipping your next meal as a way to balance it out. For instance, if you enjoyed pizza for lunch, opt for a lighter dinner such as soup or salad. Likewise, if a workout is missed, aim to compensate by walking more or increasing your steps the following day.