Weekly Wins 23: My Love Heart Relationship

Exercise is a natural mood regulator, stimulating the release of endorphins and other neurotransmitters that promote feelings of well-being and reduce stress and anxiety. This can be particularly beneficial for individuals with ADHD and ASD, who may experience heightened emotions or difficulty managing stress.

3. Sensory Integration:
Many neurodiverse individuals have sensory processing differences that affect how they perceive and respond to sensory stimuli. Engaging in physical activities that provide sensory input, such as swimming, hiking, or yoga, can promote sensory integration and regulation, leading to increased comfort and confidence in navigating the sensory world.

4. Social Opportunities:
Participating in group or team-based exercise activities offers neurodiverse individuals valuable opportunities for social interaction and skill development. Whether it's joining a sports team, attending a group fitness class, or simply going for a walk with a friend, exercise can foster connections and friendships, promoting a sense of belonging and community.

5. Overall Health and Well-being:
Beyond the specific benefits for ADHD and ASD, regular exercise contributes to overall physical health and well-being. From improved cardiovascular health and strength to better sleep quality and immune function, the positive effects of exercise ripple through every aspect of life, enhancing quality of life and longevity.

Personally I have felt all of these benefits now that I’m 8 months in on my regular exercise pattern; and something even wild happened – I tried OTHER activities and even enjoyed them!

So, how can neurodiverse individuals overcome barriers to exercise and reap these benefits? It's essential to approach exercise with flexibility and creativity, tailoring activities to suit individual preferences, interests, and needs. Here are some strategies to consider:

- Explore a Variety of Activities: 
Encourage experimentation with different types of exercise to find activities that resonate with personal interests and sensory preferences. Whether it's swimming, martial arts, dancing, or nature walks, there's no one-size-fits-all approach to exercise.

- Create a Supportive Environment:
Seek out inclusive exercise environments that prioritise acceptance, accommodation, and understanding of neurodiversity. Look for gyms, studios, or community organisations that offer sensory-friendly spaces, adaptive equipment, or specialised programs for neurodiverse individuals.

- Set Realistic Goals and Expectations:
Focus on setting achievable goals and celebrating progress, rather than fixating on performance or outcomes. Break down larger goals into smaller, manageable steps, and approach exercise with a spirit of curiosity, experimentation, and self-compassion.

- Incorporate Structure and Routine:
Establishing a consistent exercise routine can help neurodiverse individuals overcome challenges with organisation and time management. Create a schedule that incorporates regular physical activity into daily or weekly routines, and use visual cues or reminders to stay on track.

- Seek Professional Guidance:
Consider working with a knowledgeable fitness professional or therapist who understands the unique needs and strengths of neurodiverse individuals. They can provide personalised guidance, support, and encouragement to help navigate the exercise journey.

Again, personally, I have tried a variety of activities, I’ve set realistic goals (e.g. just go once a week a month, then twice a week for a month, then three times a week etc); I’ve signed up to challenges to help keep me accountable, I’ve found a supportive environment in that they support me, not necessarily neurodiversity (their music is still too loud), but the people are amazing and that’s half the battle for me, the other half is sensory, executive functioning, time management etc… I’ve set up a regular schedule of just booking in, and going, ignoring the “I’m too tired” self talk etc and just turning up. I’ve even started personal training to get stronger – I NEVER THOUGHT I’D DO THIS! And even though I struggle each session, and even though I don’t necessarily want to go, it’s in the diary and I turn up. The rest naturally happens. And I’m a better mum/wife/human for everyone in my life, including myself.

Exercise holds immense potential as a tool for promoting health, well-being, and empowerment within the neurodiverse community. By embracing a holistic approach to physical activity and breaking down barriers to participation, individuals with ADHD and ASD can unlock the power of movement. What’s a barrier of yours that stops you from participating in exercise? I bet I’ve had alllllll the excuses too…. I know myself too well HAHAHAHAHAHA!

Much love,

Alison xx