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Today’s article is about a helpful kind of exercise you can do even if you don’t like exercise.
It’s called exercise snacks.
What Are Exercise Snacks?
Exercise snacks are short bursts of movement sprinkled throughout your day, a couple of minutes here and there, rather than one long session at the gym.
They are the snack-sized version of a workout, instead of a full meal.
You can still do longer workouts if they’re already part of your life, but exercise snacks are a brilliant way to be active even if you don’t have an official exercise regime.
Why Are Exercise Snacks Helpful?
As humans, we are designed to move, and sitting for long periods causes health problems.
Sitting reduces blood flow, your metabolism slows down, and the risk of hypertension increases.
Over time, inactivity can result in musculoskeletal issues, slower metabolism, and even mental health challenges like depression and anxiety.
Which is where exercise snacks come in.
They are easy to do, easy to remember, and they make a real difference to your overall health AND to your ADHD brain.
Exercise snacks are the opposite of the “weekend warrior” approach, i.e., sitting most of the week and then going all-out at the weekend. That might sound impressive, but it doesn’t offer the biggest health benefits.
Health wins come from breaking up long periods of sitting by moving regularly throughout the day.
Why Are Exercise Snacks So Helpful for ADHD?
Here are 5 reasons!
1. Boosts Dopamine
ADHD brains have lower levels of dopamine than non ADHD brains. When you move, you get a dopamine boost, which helps your focus, motivation, and attention.
2. Sharper thinking
Movement increases blood flow to your brain When you move, you help your circulation deliver more oxygen and nutrients to your brain, which means your thinking is sharper.
3. Helps Mental Fatigue
People with ADHD often experience mental fatigue faster than neurotypical brains. Taking mini breaks gives the brain a reset so you can focus for longer. For example, if you had no mini breaks, you might be able to focus for 2 hours. But with mini breaks, you might be able to focus for 6 hours.
4. Regulates the Nervous System
Movement can help regulate your nervous system, including reducing anxiety, so you feel calmer, which is helpful if you are working on tasks that feel emotionally heavy.
5. Reduce internal restlessness.
If you get that internal restless feeling, movement helps release that so when you sit back down, it’s easier to pay attention and focus.
How to Get Started
Start with a short walk down the hallway, then gradually add in some gentle stretches. Over time, you might include squats, planks, jumping jacks, dancing, or even a quick trip up and down the stairs. These are just a few simple ways to get moving.
The more you do, the more you’ll think of other possibilities.
To recap:
Exercise snacks are an easy way to feel better, lower your long-term risk of disease, and support your ADHD symptoms.
Start sprinkling in your exercise snacks and notice how your focus and mood improve, one little movement at a time!
If the idea of exercise snacks, and how small, doable changes can create big results, resonates with you, you’ll love the Untapped Brilliance Club It’s a warm, supportive online community for adults with ADHD that gives you all the essentials you need to manage your ADHD and truly thrive, not just get by. Click here to learn more and join us!
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