Benefits of Physical Activity and Mental Health in Neurodivergent Adults

Physical activity does not have to mean structured exercise or sport. It can include any movement that uses energy, such as gardening, housework, dancing, walking or cycling somewhere.

This broader understanding matters for neurodivergent adults because many reported barriers relate specifically to gyms, exercise classes and organised sport.

In this article we cover:

• The benefits of physical activity

• Difficulties getting started

• Physical activity that suits you

• The importance of support - not pressure

The Benefits of Physical Activity 

Physical activity may support mental wellbeing and some aspects of day-to-day life. Research involving neurodivergent adults is still limited, and most studies have looked at single diagnoses separately rather than AuDHD. However, the findings suggest possible benefits in several areas.

Mood, Energy and Stress

Physical activity is known to support mental health in the general population, with research linking it to fewer symptoms of depression and anxiety. Much less research has focused on neurodivergent adults, particularly autistic adults. 

People with higher fitness reported less depression, anxiety and stress long-term. For adults with ADHD, it has been found that higher fitness was linked to lower stress. 

Physical activity may also provide a short-term boost. Whilst more research is needed relating to hyperactivity and attention difficulties, it has been found that just 20 minutes of cycling at a steady pace can help ADHD adults feel more energetic and motivated, and less tired, confused and low. 

Sleep and Quality of Life

Regular physical activity can help adults sleep better. This may be particularly relevant for neurodivergent adults, as sleep difficulties are common among adults with ADHD and autistic adults.

Attention and Executive Functioning

Executive functioning refers to the mental skills that help us plan, stay focused, manage impulses and switch between tasks. Adults with ADHD may experience difficulties in these areas.

Physical activity has been found to support skills including staying focused, holding back impulsive responses and switching between tasks. 

Difficulties Getting Started

Knowing that physical activity may help does not necessarily make it easy to get started or keep going. Neurodivergent adults may face barriers that general exercise advice often overlooks. For adults with higher levels of ADHD symptoms, motivation, confidence, emotions and planning can make it harder to turn intent to exercise into action.

Autistic adults have described barriers to include sensory and communication barriers, anxiety, exclusion, cost and limited understanding from instructors. Noise, lighting, unfamiliar environments, unclear instructions and unexpected changes could make taking part exhausting or overwhelming. Experiences of being bullied, judged or pressured could also make physical activity feel unsafe or unappealing.

Difficulty getting active is therefore not simply a lack of motivation. The activity, environment or available support may not meet the person’s needs.

Physical Activity That Suits You

Choose Movement That Works For You

Autistic adults have described wanting to be active for their mental health, wellbeing and enjoyment — not necessarily to lose weight, compete or change their appearance. Choosing an activity that reflects your own goals and interests may make it more enjoyable and easier to continue.

Some enjoy the motivation or companionship of being active with other people, while others prefer individual activities with fewer social or sensory demands. Walking, gardening, dancing at home, stretching, swimming and organised exercise can all count.

Build In Flexibility

A gentle routine can provide predictability without becoming rigid. This might mean starting with a manageable amount, having a lower-energy alternative and adapting plans when your needs or circumstances change. A missed or shortened session does not need to be treated as failure.

Activity professionals can help by offering clear information, predictable routines, flexible attendance and changes that accommodate people’s sensory and other needs.

Conclusion

• Physical activity may help with mood, sleep, quality of life and some areas of day-to-day life for neurodivergent adults. Movement should complement — not replace — medication, therapy or other appropriate support. 

• More is not always better. Physical activity should not become rigid, compulsive or another source of guilt. Rest, flexibility and paying attention to your own needs are equally important.

• Physical activity may not benefit wellbeing if it creates sensory overload, anxiety, exclusion or financial pressure. Ultimately, movement is most likely to help when it is accessible, personally meaningful and adaptable to the person’s needs.

References

1. Singh, B., Olds, T., Curtis, R., et al. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: An overview of systematic reviews. British Journal of Sports Medicine, 57(18), 1203–1209. https://doi.org/10.1136/bjsports-2022-106195

2. Ogrodnik, M., Karsan, S., and Heisz, J. J. (2023). Mental health in adults with ADHD: Examining the relationship with cardiorespiratory fitness. Journal of Attention Disorders, 27(7), 698–708. https://doi.org/10.1177/10870547231158383

3. Fritz, K. M., and O’Connor, P. J. (2016). Acute exercise improves mood and motivation in young men with ADHD symptoms. Medicine & Science in Sports & Exercise, 48(6), 1153–1160. https://doi.org/10.1249/MSS.0000000000000864

4. Xie, Y., Liu, S., Chen, X.-J., Yu, H.-H., Yang, Y., and Wang, W. (2021). Effects of exercise on sleep quality and insomnia in adults: A systematic review and meta-analysis of randomised controlled trials. Frontiers in Psychiatry, 12, 664499. https://doi.org/10.3389/fpsyt.2021.664499

5. Lugo, J., Fadeuilhe, C., Gisbert, L., et al. (2020). Sleep in adults with autism spectrum disorder and attention deficit/hyperactivity disorder: A systematic review and meta-analysis. European Neuropsychopharmacology, 38, 1–24. https://doi.org/10.1016/j.euroneuro.2020.07.004

6. Svedell, L. A., Lindvall, M. A., Holmqvist, K. L., Cao, Y., and Msghina, M. (2025). Physical exercise as add-on treatment in adults with ADHD – the START study: A randomised controlled trial. Frontiers in Psychiatry, 16, 1690216. https://doi.org/10.3389/fpsyt.2025.1690216

7. Hernández Ahumada, J., Montalva-Valenzuela, F., Garrido Chacón, S., et al. (2025). Effects of physical activity, exercise and sport on executive function in adults diagnosed with attention deficit hyperactivity disorder: A systematic review. Psychiatry International, 6(4), 120. https://doi.org/10.3390/psychiatryint6040120

8. Mehren, A., Özyurt, J., Lam, A. P., et al. (2019). Acute effects of aerobic exercise on executive function and attention in adult patients with ADHD. Frontiers in Psychiatry, 10, 132. https://doi.org/10.3389/fpsyt.2019.00132

9. Tucker, R. L., Williams, C., and Reed, P. (2025). Breaking down barriers: Understanding determinants of exercise in adults with ADHD symptoms. Journal of Developmental and Physical Disabilities, 37, 885–905. https://doi.org/10.1007/s10882-024-09994-0

10. Edwards, C., Tutton, T., and Gibbs, V. (2024). Organized physical activity participation among autistic Australians: Barriers, enablers and implications for inclusion. Neurodiversity, 2, 1–14. https://doi.org/10.1177/27546330241240648

11. McLeod, J., Roderick, M., Hanley, M., Riby, D. M., and Jachyra, P. (2025). Perspectives and experiences of physical activity among autistic adults in middle adulthood. Autism, 29(12), 3058–3071.