Exercise & Sports

We’ve heard it all our lives, we should exercise and eat right to maintain good health. Unfortunately, they weren’t wrong. Exercising and eating right are essential. I don’t like it any more than you do and this is one of the hardest things for me.

Exercise releases chemicals within your body that help battle issues related to brain amoralities. When you exercise, your body produces serotonin. This is your “feel good” chemical. Everything just seems a little bit brighter and more crisp and clear after working out. It is the natural way to have higher levels of serotonin in your body.

When is the best time to exercise? The studies contradict which time is the best time. Some reports/studies say exercising first thing in the morning is the optimum time since you can easily schedule it without disruptions. It increases the energy and hormone levels in your body to help you get started on your day. Outdoor temperatures are lower and air quality is better. If you work out in a gym there are less people so you can complete your exercise routine faster.

The down side to working out in the morning is that if you hate mornings, like I do, you simply won’t get up early enough to complete an exercise program. If you have kids to get ready for school you can’t just run to the gym for a quick workout without adding more stress to your day. Look at your responsibilities and preferences; will a morning exercise program work for you? Will you commit yourself to it and stick to it? If you can say “yes” then perhaps a morning workout schedule will be best for you.

Other people prefer to work out at lunch time. A benefit to a mid day workout is that you can increase your energy so you don’t experience the afternoon lull that most of us have after lunch. You also will eat lighter, which of course will help if you’re looking to lose weight as well! Another advantage is that you may be able to find a workout buddy easier. Lots of people like to walk at lunch with a friend and do other exercises at home during the morning or evening. That can work as well. There’s no rule that says you have to complete your workout routine all at one time. One thing to keep in mind though is that you want to elevate your heart rate. So even if you do break up your workout routine times, be sure you do enough, quick enough to raise your heart rate.

My personal preference is to work out at the end of my work day. Some studies agree saying that working out around 6:00 p.m. is best because our lung function, body rhythms, body temperature and hormones are at optimal levels for exercise. The disadvantage of doing that though is that other things come up too easy that will keep you from exercising. Since I would rather do almost anything in the place of exercising, this is difficult for me. With ADD/ADHD you also have to be very careful about working out too late in the day. That’s because your metabolism will be raised and you will not be able to get to sleep quickly. Working out in the evening does give you that last burst at the end of your day to tackle the evening chores and routine without feeling so exhausted. I also seem to eat lighter which helps to maintain a healthy weight. (It also reduces indigestion or acid reflux issue when I lie down for bed.)

So as you see, the work out times can be your personal preference, what works for you. The important thing is to choose a time and stick to it. If you work out the same time, every time, your body will become accustomed to it and will desire the routine. Eventually it will become a habit and won’t be something you have to force yourself to do. You’ll actually miss it on the days you have to skip.

What exercise is best? This will also be a personal preference. There is no best exercise for everyone. We all have our own needs and interest. The desired outcome is achieved if we follow some basic guidelines when making choices.

• Your exercise should be aerobic – it should increase your heart rate and use large muscle groups repetitively throughout the workout.

• You should be exercising 30 – 60 minutes, 3 – 4 days per week

• It is something you enjoy and don’t view as a chore

• Variety – don’t lock yourself in to the same routine day in – day out

Liking what you’re doing for exercise will increase the likelihood of continuing and seeing the results your desire. Remember, before starting any strenuous exercise routine, you should check with your physician. He/She may discuss limitations you have due to other medical conditions. My guess is that not only will exercise help your ADD/ADHD or depression/anxiety issues but will improve any other medical ailments you are dealing with and your physician will have some great suggestions for you.

Let look at some of your typical exercise programs.

• Walking – not one of the most exciting exercise plans out there but definitely the simplest and most available. The problem with those of us with ADD/ADHD is that walking is boring, especially if done alone. This is where finding a partner to walk with you could go a long way. You won’t want walking to be your only source of exercise but should be part of your weekly routine. Spice it up by walking in different places or with different people. When you see a park, stop and take a quick walk if time permits. If it’s raining, stop by the mall. After dinner, walk with a family member or neighbor. It will help burn some of the calories and aid with digestion. (A word of caution. Be sure you wear proper shoes for walking. Remember you should not be walking at such a leisure pace to not raise your heart rate and walking in improper shoes can cause shin splits or achy feet, ankles or knees.)

• Cycling – I don’t own a bike but have rented bikes when on vacation and really enjoy the ride. It somewhat takes me back to my childhood. Feeling the breeze on my face and blowing through my hair takes me back to a simpler time. Not only am I getting the benefit of exercise but I am reducing the anxiety of the day by allowing my body to relax and just enjoy. Cycling is ideal for someone who needs the stimulation that can’t be achieved by walking or someone who is unable to walk for an extended period of time. It is also good for someone who is greater than 50 pounds overweight since it helps the heart, without the stress on the back, hips, knees and ankles that can happen when you walk for the same amount of time.

• Workout Equipment – ski machines, stair climbers, ellipticals, etc. - These machines do provide a great aerobic workout and each has a specific purpose. I love using workout equipment for strengthening. I go to the gym to use this equipment but an advantage to owning these machines is that whenever you’re home you have the opportunity to exercise, rain or shine, hot or cold.

• Swimming – and excellent exercise for a full body workout. Most people can’t swim for 30 – 60 minutes but this is an excellent part of a workout program. If you have heart conditions, be sure to discuss swimming as part of your exercise program with your doctor. Swimming, water walking or aerobics can be helpful for those who suffer from joint pain. The resistance in the water is also good for muscle strengthening.

• Dancing – this can be a fun way to get the exercise you need. Whether you join a class, go out to a club or just dance to the music while hanging out in the privacy of your home you will receive benefits from dancing. Check local churches and activity centers for area dances or with some of the dance clubs. Whatever form of dancing you choose, be sure you are increasing your heart rate and dance long enough to reap the benefits.

• Yoga – most people don’t think of yoga when they think of aerobic activities. These people obviously haven’t attended a yoga class lately. This is probably one of my favorite aerobic exercises. Yoga is going to help you stretch those muscles that have tightened and is a great way to release the oxygen within your cells. You walk away from a yoga class feeling great. Your heart rate won’t get as high as it will with other aerobic activities but you will still get the chemical releases your body needs as well as achieving some relaxing and anxiety reduction that are a big bonus. Yoga can be done at home, there are lots of yoga tapes & DVD's on the market (Several great options from Amazon are on the right) or you can attend classes at a local gym, community center or even churches. It is a great way to wind down at the end of a long day.

• Team Sports – I have recently started playing co-ed volleyball at a local church and was surprised to see just how much exercise I get playing. I use muscles I didn’t know I had! Playing a team sport is a great way to get the exercise you need as well as the social contact that is great for getting rid of Depression. Check with local churches, clubs or parks and recreation leagues to find out what opportunities are available where you live.

• Weight Lifting/Resistance Training – these exercise programs are not aerobic but can be beneficial as well. These are anaerobic and are done at a higher intensity for a shorter period of time. These programs are usually easier for beginners and can be specialized for you and your needs. My daughter is very good about completing resistance training exercises every day. They help keep her body well toned and increase her metabolism throughout the day. Most of the benefits with weight lifting and resistance training come after the work out. Since your metabolism is higher for several hours after your workout, your body is transferring energy and burning fat throughout, long after you’ve quit. Some studies even say that it burns more fat than aerobics and is easier on your body. It also builds muscle which makes you stronger and sexier, a great booster for your self-image. Muscle does weigh more than fat though so even if you go down a size or two in clothing, your weight may not go down. Don’t get discouraged if you are watching the scale and you have this as part of your exercise routine.

The important thing about exercise is that you JUST DO IT! Why do you think Nike incorporated that at part of its corporate image? You have to do it for yourself; no one else can do it for you.

Exercise is an important part of the puzzle for concurring those ADD/ADHD symptoms and chasing away the Depression and Anxiety that seems to loom over you.

If you do not have the willpower and dedication to complete an exercise program on your own, find someone to work with. Friends, family members or a personal trainer will be instrumental in getting you started. Once you get a routine in place, you will be able to do it on your own. But remember, exercise can also be a great social opportunity which will also help with any Depression symptoms you may be dealing with.

Good luck and feel free to contact me with any questions or suggestions of what works for you. I’d love to share your success with our readers.