Exercise Worksheet

Medically reviewed

Published: December 6, 2022

The neurotransmitters norepinephrine and dopamine play a major role in regulating the attention system.

Moderate to intense exercise can increase these neurotransmitters and provide short term symptom management.

For most people with ADHD exercise is complementary to their treatment, rather than an alternative. 

Goal # 2 Exercise

(Fill in the blanks)

Type of Exercise:____________________
Note: Any activity you enjoy that gets your heart rate above 100 BPM.

Duration :  ____________________________
Note:  Minimum 30 min . consecutively.

Frequency :  ___________________________
Note: Aim for 5-7 days/week.

When to exercise?

Exercise in the morning to benefit from the increased amounts of neurotransmitters that are produced in response to exercise.

How often to exercise?  

5-7 days a week. Frequency of exercise will vary depending on type of exercise. More intense exercise may require rest days in between whereas a 30min brisk walk each morning is often well tolerated daily.

What type of exercise is best?

Any activity that increases heart rate to over 100 bpm. Eg: Brisk walking, hiking, circuit training.

Walk for 30 minutes a day four times a week, and gradually increase intensity/frequency.

Information retrieved from: The Exercise Prescription for ADHD 

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