3 Ways to Get Started Adding Physical Movement Without the Gym (And How These Strategies Work For People with ADHD)
In our fast-paced lives, finding time and motivation to exercise can feel overwhelming, especially if traditional gym workouts aren’t appealing. However, incorporating physical movement into your routine doesn’t have to involve a membership or hours of dedicated time. This blog explores three effective strategies for adding movement: embracing "exercise snacks," setting realistic goals for less frequent longer sessions, and integrating shorter daily bursts of activity. We'll also discuss how these strategies can particularly benefit those with ADHD.
Black and White Thinking and Movement Goals
Many people approach fitness with a black and white mindset, believing they must adhere to strict routines or face failure. This type of thinking can be detrimental, especially when it comes to exercise. If you miss a workout or don’t meet your ambitious goals, it can lead to feelings of defeat and ultimately result in abandoning your fitness efforts altogether. Instead of seeing progress as a journey with ups and downs, black and white thinking creates a sense of rigidity that can stifle motivation and enjoyment.
By adopting a more flexible and forgiving approach to exercise, you can cultivate a sustainable routine that fits your lifestyle. Celebrate small victories and recognize that every bit of movement counts, regardless of how it fits into your larger goals.
1. Embrace Exercise Snacks
What Are Exercise Snacks?
Exercise snacks are brief, quick bursts of physical activity that last anywhere from 60 seconds to 5 minutes. These mini workouts can be seamlessly integrated into your day, making them a fantastic option for busy individuals or those who find traditional workouts daunting.
How to Incorporate Exercise Snacks
Identify Opportunities: Look for moments throughout your day to fit in these quick bursts of activity. Whether you’re waiting for a coffee to brew or taking a phone call, use those times to do a few jumping jacks, squats, or stretches.
Keep It Simple: Choose exercises that require no equipment and are easy to perform. Options like push-ups, lunges, or even a quick dance session can elevate your heart rate and improve your mood.
Make It Fun: Exercise snacks should feel enjoyable. Experiment with different activities to see what you like best. This could mean turning on your favorite song and dancing for a few minutes or challenging a coworker to a quick fitness contest.
Benefits of Exercise Snacks
Exercise snacks can help break up long periods of sitting and boost your energy levels. They’re particularly useful for individuals who struggle with traditional workout routines because they don’t require a significant time commitment. Research shows that these short bursts of activity can improve cardiovascular health, enhance mood, and increase overall well-being.
2. Set Realistic Goals for Less Frequent Longer Movement Sessions
Why Set Realistic Goals?
Many people set overly ambitious fitness goals, thinking they need to work out 5-7 times a week to see results. This black and white thinking can lead to feelings of frustration and failure, particularly when life gets busy. Instead, aim for 1-2 longer sessions of 45-60 minutes each week as a starting point. This approach is not only more manageable but also allows you to focus on quality over quantity.
How to Implement Longer Sessions
Schedule Your Workouts: Treat these sessions as important appointments. Decide on specific days and times that work best for you and stick to them. Whether it’s a weekend hike or a yoga class, having it scheduled can increase your commitment.
Choose Enjoyable Activities: Select exercises that you find enjoyable and engaging. This could be a dance class, a group sport, or even a long walk in nature. When you enjoy the activity, you’re more likely to stay committed.
Mix It Up: To keep your longer sessions interesting, vary your activities. You might start with a 30-minute jog, follow it with a 15-minute bodyweight workout, and finish with a relaxing 15-minute stretch. This variety not only prevents boredom but also engages different muscle groups.
The Impact of Setting Realistic Goals
By setting realistic, less frequent goals, you reduce the pressure to maintain a rigid routine. This flexibility makes it easier to incorporate movement into your life without feeling overwhelmed. Additionally, it allows for adequate recovery time between sessions as you work to build your strength, endurance, or conditioning, which is crucial for preventing burnout or injury.
3. Incorporate Shorter Daily Bursts of Exercise
The Power of Daily Movement
In addition to exercise snacks and longer sessions, aim for 15-20 minutes of physical activity daily. These shorter bursts can significantly contribute to your overall fitness without the need for extensive time commitments.
How to Fit in Short Bursts
Morning Movement: Start your day with a quick 15-minute workout. This could include a brisk walk, a short yoga flow, or a series of bodyweight exercises. Morning movement helps boost energy and set a positive tone for the day.
Lunch Break Workouts: Use part of your lunch break for a quick workout. A brisk walk or a short strength-training session can invigorate you for the rest of the day. This is also an excellent way to break up the monotony of a long workday.
Evening Wind-Down: After dinner, engage in light movement for 15-20 minutes. Whether it’s stretching, going for a leisurely walk, or dancing to your favorite tunes, evening activity can help you unwind and promote better sleep.
Advantages of Shorter Daily Exercise
Incorporating these shorter daily bursts into your routine can greatly enhance your overall well-being. Regular movement improves cardiovascular health, increases muscle strength, and boosts mood. This approach is also helpful for people who want to form a consistent exercise routine without burning out or without excessive disruption to their schedule.
The Benefits of Exercise for ADHD
Building sustainable exercise habits can be particularly challenging for individuals with ADHD, but the list of benefits is worth the challenge. Regular physical activity offers numerous benefits for individuals with ADHD:
Improved Focus: Exercise increases the release of neurotransmitters like dopamine and norepinephrine, which are essential for attention and motivation.
Enhanced Mood: Physical activity has been shown to reduce symptoms of anxiety and depression, promoting emotional well-being.
Better Executive Function: Exercise can improve planning, organization, and task execution, helping individuals with ADHD manage daily responsibilities more effectively.
Healthy Outlet for Energy: Engaging in physical activity allows individuals to channel excess energy constructively, helping to mitigate impulsive behaviors.
Structured Routine: Incorporating exercise into daily life provides a sense of structure and accomplishment, which can be particularly beneficial for managing ADHD symptoms.
How These Strategies Help Individuals with ADHD
The strategies outlined above can provide significant support for individuals with ADHD in developing sustainable exercise habits:
Exercise Snacks have a low barrier to entry. For those with ADHD, these quick and varied activities can help reduce the overwhelm of starting a long routine, disrupting their scheduled routine, and add little bursts of dopamine throughout your day.
Less Frequent Longer Sessions If getting started or showing up to the gym consistently is a challenge for you, this approach may encourage commitment without the fear of failure. Getting started with one longer session per week can help overcome challenges with executive function, while still increasing the amount of movement in your week.
Shorter Daily Bursts provide consistent opportunities for movement that help with habit formation without major disruptions to your current routine, and add up over the week.
By integrating these strategies into their routines, individuals with ADHD can create a more dynamic and enjoyable approach to fitness, ultimately fostering greater adherence to exercise.
Conclusion
Incorporating physical movement into your daily life doesn’t have to be an intimidating challenge. By embracing exercise snacks, setting realistic goals for longer sessions, and including shorter bursts of activity, you can create a sustainable and enjoyable approach to fitness. These strategies not only enhance physical health but also provide significant benefits for individuals with ADHD, helping them to develop sustainable health promoting habits and improve overall well-being.
Remember, the journey to a more active lifestyle is not a race; it’s a series of small steps that lead to lasting change. Celebrate your progress, embrace flexibility, and find joy in movement. Whether it's a quick workout during a break or a longer session you look forward to, every bit of activity contributes to a healthier, happier you.
