Benefits of Exercise for Neurodivergent Individuals

Hi, 

As part of my qualification as Health and Wellbeing coach, I did a bit of digging into the benefits of exercising for neurodivergent individuals beyond the physical  aspects of health. This support my personal interest in neurodivergency and mental health, and thought others might find the information in this short article I wrote of interest. More specifically, I explore:

1️⃣ Dopamine levels in the brain

2️⃣ Focus and Concentration

3️⃣ Stress and emotional regulation

4️⃣ Sensory regulation

5️⃣ Routine

6️⃣ Social Interaction and Teamwork

7️⃣ Self-esteem and feeling good

8️⃣ Resilience and perseverance

9️⃣ Sleep

I then look at tips on how to build an exercise routine that sticks, as well as what I put in place for myself.

What have you found working for yourself or someone you are caring for ?

Boost of dopamine levels in the brain

Exercise not only keeps you physically fit, but it can also boost your mood and give you eergy. Exercising provides a natural dopamine boost that can ease symptoms in neurodivergent individuals.

Aerobic exercise in particular is a great way to regulate dopamine levels. Examples of aerobic exercise are:

• Running
• Swimming
• Riding a bike
• Brisk walking
• A high-impact exercise or aerobics class such as HIIT or Zumba

Improvement of focus and concentration

Exercise that is mentally as well as physically challenging helps you improve focus and concentration with any of the martial arts, dance, ice skating, gymnastics, rock climbing, mountain biking are especially good for neurodivergent individuals.

This is because the technical movement inherent in these types of sports activate a vast array of brain areas that control balance, timing, sequencing, evaluating consequences, switching, error correction, fine motor adjustments, inhibition, and, of course.

Rock climbing for instance requires intense focus and concentration as climbers navigate their way up a route, planning each move and adapting to obstacles.

This demand for mental engagement encourages individuals to develop and practice their attention skills in a stimulating environment. It provides problem-solving skills, independent thinking, and choice-making as well as enhanced risk-taking decisions.

These types of sports are ideal for neurodivergent individuals as they engage the senses and quietens the mind while encouraging the individuals to focus on being fully present in the activity instead of overthinking.

Additionally, individuals will also be in the aerobic range most of the time they are involved in these activities, which boosts cognitive abilities and makes it easier to absorb new moves and strategies.

Reduction of Stress and Support of Emotional Regulation

Martial Arts such as karate, taekwondo, jiu-jitsu, and judo are beneficial for neurodivergent individuals as they bring together both the mind and body, hence help to reduce stress and promote emotional well-being.

Equally, as climbers engage in problem-solving and movement, they can enter a meditative state known as "flow," which is characterized by complete absorption in the task at hand. This state can help alleviate anxiety and boost mood while promoting emotional balance.

Calming exercises such as yoga slow the brain down and allow you to focus on your breath. You might want to practice yoga in conjunction with mindful meditation. It works by bringing a racing mind back to focus on the present moment.

If yoga is not for you, there are other sports such as rock climbing, gymnastics, dance, and swimming that also help focusing on the breath.

Sensory Regulation

Neurodivergent conditions often involve sensory sensitivities. Exercise can serve as a way to modulate sensory experiences by providing predictable and rhythmic stimuli (e.g. tactile stimulation such as the texture of the rocks and the holds in rock climbing), hence helping neurodiverse individuals manage sensory overload.

Routine

A neurodivergent individual thrives on routine; joining a sports club or team with regular practice sessions creates a regular routine for both your brain and your body.

Individuals can also find other ways to create routine by joining an exercise class or go for a run at the same time of the day. Once you have an exercise routine, it’s important to stick to it.

Fostering of Social Interaction and Teamwork

Many sports club or teams provide opportunities to develop friendships and practice teamwork while fostering a supportive and inclusive atmosphere. For those who struggle with social interactions, the common passion for the sports can help them build connections and practice communication skills.

Boost of self-esteem

Getting out and exercising is a great way to improve your self-esteem and self-confidence. The more you practice a sport, the more you will experience a significant sense of accomplishment and self-satisfaction.

As individuals set and achieve personal goals, they develop a greater sense of self-efficacy, which can have a positive impact on their overall self-esteem and confidence in other areas of life.

Exercise also produces endorphins, the feel-good chemicals in the brain. It’s common for someone neurodivergent to suffer from depression and while exercise should not be viewed as an antidepressant, it can improve mood and give you a positive look.

Development of Resilience and Perseverance

Many of the sports mentioned in this article can be challenging, and they often involve setbacks and failures. However, these obstacles present an opportunity to develop resilience and perseverance. As individuals learn to embrace failure as a natural part of the process, they can cultivate a growth mindset and develop the determination needed to overcome challenges also in other areas of their life.

Sleep

Neurodivergent individuals are often affected by poor sleep. This is due to a number of factors including having excess energy. Exercise helps us to burn off additional energy in a positive way, which in turn, may help to improve sleep.

However, exercise also increases brain activity. Exercising close to bedtime could make sleep more difficult, even if the body is physically tired. If you have been exercising in the evening, make sure you have some quiet, relaxing time before attempting to sleep; this will allow you to unwind and prepare your body and mind for sleep.

Tips on How to Set Yourself Up for Success

• Choose a sport you enjoy and suits your lifestyle. Having a genuine interest will help you to avoid procrastination.
• Exercise in the morning where possible, as this allows to set the right tone for the rest of the day.
• Pay any fees in advance. You’re much more likely to do something you’ve already paid for than something you do on a pay-as-you-go basis.
• Ask someone to be your fitness buddy.
• If you can, go outside as being outdoors is even more beneficial.
• Don’t limit yourself to just one sport and have an indoor alternative you can do if the weather lets you down.
• Set a goal that is realistic for you e.g. 4 hours a week of exercise for 10 weeks. Log your achievements and reward yourself when you reach your goal.
• Use technology like alarms and phone reminders to tell you to exercise.
• Get your exercise clothing or equipment ready in advance. This will prompt you to use it.

What Works for Me

• I plan to exercise most of the days, with sessions that can range from 30-40 minutes to 1-1/2 hours (if out for a long run)
• What a typical week looks like for me:

- Monday: Morning Run (Interval/tempo)

- Tuesday: At-home strength exercise before school drop

- Wednesday: Morning Run (long run)

- Thursday: Body-pump class at the gym

- Friday: Morning run (easy run) – run my way back after school drop

- Saturday or Sunday: Morning Yoga or Body Balance in-person gym class, or alternatively online Pilate session.

• I use a combination of running-based apps, in-person gym classes, and at-home app-based guided exercises which allows to build-in flexibility with falls back for days where I have less time available or something else comes up.
• I exercise outdoor for all my runs (in parks or the country side when this is available) as that that amplifies the benefits of the workout; if exercising at home, I have the window open and let the fresh air in.
• I incorporate a variety of types and modalities of exercise (i.e. strength, weight-bearing, aerobic, flexibility, balance) to reduce the risk of boredom, foster muscle mass and bone density, while considering my preferences and lifestyle.
• I aim to exercise first thing in the morning as that sets me up for the day and makes me more productive; it also helps with procrastination when tired in the evening or finding excuses by making myself “busy” doing something.
• I set up the alarm on Tuesdays and Thursdays to be up 15 -20 minutes earlier than usual to make time for exercise.
• I put my fitness clothes on soon after waking up so that there is no turn back!
• Classes in my gym can be cancelled up to 1 hour ahead of the session. Failing to do so leads to a “warning”, hence acting as an incentive due to the sense of guilt of preventing someone else from joining the class.

Conclusion

While exercise alone is not sufficient to manage neurodivergent symptoms, it could work long-way besides a healthy diet and other form of treatment such as specifically prescribed medications, therapy, and other specialist treatments.

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