Walking with ADHD: 11 Proven Health Benefits
If there is one thing that has provided me with the most bang for my buck in improving my health, my ADHD symptoms, my mental health, and my weight – it’s walking. While most of us know walking is beneficial, I want to focus on how it specifically helps in managing ADHD and supports weight loss goals.
If you follow me on Instagram, then you have likely seen me out and about on my walks. I truly value these moments and I always want to share them to help encourage others to feel as great as I do. But first, a quick note: I recognize that walking isn’t possible for everyone. Whether due to physical disabilities, chronic pain, or mental health challenges like agoraphobia, I see you and honor your journey. Alternatives like chair yoga can offer similar benefits and are worth exploring.
For those of us who can walk, it’s a fantastic, low-barrier way to boost our health. Here are 11 benefits of walking for someone with ADHD who is working on their health and weight loss journey.
1. Boost Your Energy
It sounds paradoxical, but I swear that sometimes walking can invigorate me more than a cup of coffee – and I LOVE coffee! Moving increases oxygen flow and energizes your body. Last week, I felt lethargic and opted for a walk instead of resting. The result? I got home feeling totally rejuvenated after just 20 minutes. This simple activity can be your secret weapon against the fatigue that we can experience with ADHD, as our brains use up a lot of the energy!
2. Reduce Stress
I found this 2018 study that concluded that just 10 minutes of walking could lower anxiety and depression while boosting focus and creativity. As women juggling multiple roles, stress can become our constant companion, worsening ADHD symptoms. Walking releases endorphins, helping to manage pain and stress effectively. It’s like pressing a mini reset button on your day!
3. Overall Physical Health Improvements
Walking is a powerhouse for physical health, improving heart health and reducing the risk of chronic diseases. It’s particularly good for strengthening bones in your hips, legs, and lower back. Plus, it boosts your immune system, which is crucial since ADHD can sometimes weaken our body’s defense against illnesses.
4. Improve Your Sleep
Quality sleep is crucial, but for many of us with ADHD it can be a struggle to get that on a consistent basis. Walking enhances the quality of sleep, which is going to help you to actually wake up feeling refreshed some days. While it might not extend your sleep time (hello, motherhood!), it helps to make sure that the sleep you do get is restorative. This is vital for balancing mood and maintaining energy levels throughout the day.
5. Regulate Blood Sugar
Walking helps in maintaining a healthy blood sugar level, which is especially beneficial after meals. For those with insulin resistance or PCOS (a common companion for women with ADHD who have weight struggles), walking is a gentle yet effective way to manage these conditions. Keeping your blood sugar stable is a key component of overall wellness and weight management.
6. Lift Your Mood
Walking can significantly boost your mood by reducing symptoms of anxiety and depression, and it can also enhance your self-esteem. It increases serotonin, which directly affects how we feel. If you’re dealing with mood swings or emotional ups and downs (which let’s be honest, most of us are), a walk might be the antidote you need.
7. Burn Calories Without the Burnout
Walking is a great way to burn calories without triggering the intense hunger that more intense workouts can cause. It’s a gentle approach that helps to optimize your energy balance (calories in vs. out) needed for weight loss, without the added stress of having to deal with the hunger pangs many of us get from more intense exercise.
8. Calm Your Nervous System
Walking can directly affect your nervous system, and it can legitimately reduce feelings of anger and hostility. I don’t know about you, but as someone who often deals with emotional dysregulation from ADHD – I want that! Incorporating regular walks can get you to a more balanced emotional state, helping us manage the intense emotions that come with ADHD. I loved reading this study that talked about how walking in nature (often called forest bathing) can directly help regulate your nervous system.
9. Boost Brain Function
Walking isn’t just good for the body; it’s great for the brain too! It enhances creativity – I often find that my best ideas come to me on a walk. It increases blood flow to the brain, improving cognitive functions like memory, problem-solving, and attention. Plus, it boosts dopamine levels, which is especially beneficial for those of us with ADHD.
10. Aid Digestion
Many of us with ADHD also deal with gastrointestinal issues like IBS. Walking helps digestion and can help improve gut health. While the research is evolving, improving your digestive system can have a positive impact on overall health and weight management.
11. Set and Meet Personal Goals
Walking is an excellent starter tool for setting and achieving personal goals. It’s about proving to yourself that you can commit and succeed. Start small – even a walk to the end of your street counts. This practice builds self-trust and momentum, which can really help you with personal growth and wellness.
Effect of Walking on Overall Wellness
Walking connects directly to so many aspects of wellness, making it such a great tool for managing ADHD and aiding in weight loss. I know for me, which I think back to when I first became a mom, walking was a BIG part of me honestly retaining my sanity. I would go for walks with my son all the time when he was a few months old, and it had two huge effects for us – it helped to calm him as he was in a long, difficult phase of colic, and it provided me with much-needed stress relief. These moments were not just helpful for me physically (though that’s part of it for sure) but they were basically emotionally therapeutic for me too.
Starting Your Walking Journey
If you’re new to walking or returning after a break, I would definitely suggest you begin with manageable goals. You could start with a short walk down your street. Over time, increase your distance, pace, and even add weight (like in rucking or with a weighted vest) to keep it challenging and interesting.
Walking in nature can add an extra layer of benefit, as it impacts us so much to be out there. I encourage you to step outside and let the natural world be a part of your walking experience if it’s accessible for you!
Conclusion
Walking truly is a simple, profound step toward better health and happiness, especially for those of us with ADHD. I really believe that adding in just a small walk each day can have a pretty tremendous impact on your life. Follow me on Instagram and you can get a glimpse of me walking here and there. Here’s to finding your stride!
