36 of 100

Add gentle strength work

Not ratedgeneral health evidence

Build strength and mobility, starting from a point that suits your body.

Start with the time you have

1 minute

Decide whether you'd rather learn strength moves at home or with an instructor.

General CDC activity recommendations and NHS exercise guidance, with ADHD obesity association evidence; no formal certainty rating.

at least 2 days/week muscle-strengthening activity frequencygeneral adult health guidance CDC, Adult Activity: An Overview

Strength activity supports health and mobility in the general population.
Observational reviews find higher rates of obesity in adults with ADHD, which is a reason to look after physical health broadly.
This is general health advice, not evidence that strength exercises treat ADHD symptoms.

Pick a few suitable movements from the NHS illustrated guide.
Use a stable chair or other support as the guide shows, and build up gradually.
Work toward strength activity on at least two days a week, adapting it if you need to.

Get advice on adapting exercise if illness, injury, balance problems or pain get in the way.

Common mistakeHeavy loads at the start can make the next session harder. Learn comfortable movements first.
Common mistakePain is not a progress target, so stop and seek advice if a movement hurts.

Evidence grade: B Trials in ADHD with low certainty, or strong general health evidence with a sourced reason it matters more with ADHD.
The number: Include muscle-strengthening activity on at least 2 days each week (CDC, 2023)
Benefit: 64/100 An editorial priority for the general list, weighted by certainty. It does not predict what will happen for you.
Effort: Some effort

I already do this Back to the hundred

General information about ADHD, not a diagnosis or an individual treatment plan.
Tailoring changes the order of suggestions; it does not assess you.
Medication decisions belong with you and a qualified clinician.