Does exercise help with ADHD symptoms?
Quick answer: Aim for 150 minutes/week moderate activity; even 10–20 minute bouts improve initiation and mood the same day. Walks between tasks and morning light exposure help regulate energy and focus.
Evidence in adults suggests benefits for executive function and mood with regular activity. Even short walks can help initiate tasks and regulate energy.
Start small and consistent. Two or three 10 to 15 minute walks per day often improve focus. Add resistance work two to three times per week as tolerated.
Combine movement with routines. Walk during phone calls, use active breaks between work blocks, and get morning daylight to set body clocks.