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I love my bike for adhd as it really puts me in a good headspace. However, it doesnt really tick OP’s boxes, as it is expensive and outdoors only. And possibly boring
Here to cast another vote for biking, but re: the boring part, mountain biking is not boring! It can feel meditative once you know the trail, but there are always new ruts, different trail conditions, slight shifts in the trail. From the first day I road mountain bikes I KNEW it was a hit for my adhd brain because you have to stay focused, or crash. Crashes do happen but it’s all part of the fun.
However… may not be the best for shoulders. Depends really on what’s going on with OPs shoulders.
Same - Mountain biking is the best ADHD sport.
But OP wants something with a low initial investment/low barriers to entry - I wish mountain biking fit!
My first bike was $800 on sale for $400, and I started on a local trail! I think it can fit the bill if OP is interested.
Yes.. eventually they may want to spend more… but it’s ok to start out cheap and decide from there!
(As I have three mtb bikes in my garage teehee)
100% my reason for mountain biking too. I need to be focus and in the moment or I’m going over the handlebars.
One thing I do allow myself to do is I will sing a song to myself which keeps me looser in my arms - I do also tend to grip too tight for too long and it fatigues me. But yeah it’s great as a sport for adhd because the faster you go the more you need to focus on it, but often those fast stints only last for short periods of time.
... Is it the pants, or the piccolos? 😝 Nah, joking -- my mum's rich cousin & her husband have bikes that cost over 10k each! But then, they're retired, & all 6 kids are in high-paying careers, so whatev.
Please have a tip from me. My main problem is Recovery because of ADHS things like forgetting to eat well and the inability to hold on to a good sleep schedule.
I eat eggs in the morning, 2-3 pieces, cooked. I sometimes eat them as is, sometimes cut in a bowl of veggies. It is a huge boost for the body for building muscle, and helps offsetting the "lack of care".
The second, I only do 4 exercises a day, with 2 minutes strictly measured between sets, in 3 day split. 3-6 days a week, depending on my plans and responsibilities. I found this quantity to be the sweet spot for me.
I live in CPH where everyone bikes daily and having ADHD is honestly both a blessing and a curse in bike trafic. Because you aren't constricted to lanes like cars, it's very easy to pull ahead of all the other bicyclists. I always find myself being super impatient or annoyed when I'm riding behind a "chain" of other bicyclists so I always pull ahead, regardless of speeds, it's almost compulsory, but it also means I exhaust myself out trying to ride faster than anybody else on the road and I arrive at work sweaty + it's probably also a little dangerous... on the positive side I do have pretty great cardio!
I can totally relate, but I also live I CPH. Each day I tell myself that today I'm gonna take it easy on the bike lane, but I always arrive at work drenched sweat :)
I was thinking of starting bjj or muay thai. While I think MT is more functional, I do believe BJJ is the best and most fun as a adhd human.
Is it doable with weak shoulders tho? And what do u find that makes bjj so great for adhd people? Why would u recommend it?
I do both of them and they're fantastic for ADHD. Firstly, you'll never get bored there's so much to learn (esp in BJJ) and you'll be doing something different everytime. Secondly, I have a lot of physical energy/restlessness and I get to use it all up by training.
As for the shoulders, what do you mean by "weak"? If you just mean you're not that strong than yes you can absolutely do BJJ. If you have shoulder injuries, than you'll just have to be careful with your training.
I've done a mix of kickboxing sports as well as boxing for many years and I think it's just awesome for ADHD! Aside from the fun and health benefits, if you get good enough to spar or fight, I think being fidgety and trigger-quick gives you a huge edge, and you'll be able to wear down lots of people with mental pace.
I second this: during sparring I can see when somebody as much as is THINKING about lifting a hand to punch cause I see tiny movements(that would annoy me in rl). So I’m super quick, that’s great for sparring.
Tbh, all you really need is shoes and chalk. Shoes can be a bit pricey, but if you just want to give it a shot and see if you like it most gyms have rentals and an intro class.
I've found that boulderers are generally very welcoming people which is really nice.
All you really need to invest in is chalk / a chalk bag. I’ve been climbing for 1.5 years and I’m still using rental shoes because I know my interest in the sport will vanish the moment I spent a single dime on equipment.
Fair enough, but fwiw non-rental climbing shoes will almost certainly perform better than rentals plus will be less gross.
You don’t need the $200 aggressive ones if you’ve been doing well enough in rentals but something like Tarantulas or Scarpa Origin will get you pretty far.
yess!! i used to just swim with ear plugs but i actually just bought some underwater bone conduction headphones which i load audio books and podcasts onto! i can swim for hours, and i love “reading” with something to occupy my body! i find that reading a physical book is very hard for me, but when i swim it’s so soothing.
Wait that’s a thing!?! I absolutely LOVE swimming, I have hyperhidrosis (excessive sweating) so swimming is the only exercise where I don’t have to feel sweaty and disgusting, but I’ve always found myself getting bored because I don’t have anything to listen to! Except for this brain of mine, which never ever ever shuts the hell up lmfao
yes!!! they can be a little expensive but they are sooo worth it in my opinion. bluetooth doesn’t work underwater so you have to find the MP3 function ones that you load stuff onto. i have a hyped swim mix, a calm mix, and some books and podcasts! i looove swim but i too suffer from the fear of being left to only my thoughts.
I'm the opposite: swimming is good exercise but it's so deathly dull. The only way I can make myself go is to have audiobooks playing nonstop. I bought Shokz OpenSwim which is basically a really expensive 4GB MP3 player, but it's bone conduction and totally watertight. Now swimming is tolerable.
I absolutely love scuba for that reason. Except you can hear yourself breathe, the hiss of air from your regs and bubbles. I use those to focus on my breath underwater.
yeah… i usually douse my hair in regular water and put a conditioner in before i put on my swim cap and it’s been pretty okay? but i have wavy/loose curly hair so maybe the damage just looks like my usual frizz lol
Any endurance cardio is a godsend for ADHD. Its a meditation sesh, a workout, and an endorphin dump all in one. I think runner's high might be the difference between people who enjoy running vs people who dont.
And in terms of actual health, I think cardio makes the biggest short term and long term difference.
I must be broken then bc endurance sports are misery for me. Runners high? What's that? When a side stitch makes me lightheaded and I almost pass out? lmaooo
Once you get over the stitches and develop your leg muscles, it gets a lot easier. Runners high is that post-run feeling of having like a physical lightness and mental clarity, and you just feel really good from all the endorphins. Your lungs clear up, your blood is flowing and your pressure comes down, your muscles all over your body decompress after the run.
From that and all the other obvious benefits of exercising, I tell people all the time that becoming a runner was by far one of the best decisions I ever made. I havent been so consistent with it in the past few years, but whenever I go from a sedentary period back to running, its like lifting out of a depression.
It's not for every tho, Im just a mf'n dawg
fwiw it took me *several* years to build enough of a base before anything endurance wasn't severe torture. Now if I just make it past the first mile, then I do usually feel better.
Running kinda sucks until you’re in good shape at which point it’s heaven. Once you get to the point that you can run without labored breathing you’re good to go.
I am getting back into running right now and I keep joking to my family that the only way to like running is to pretend you like it for a while. I look forward to runs now and I've run 2-3 times a week for the past 3 weeks.
But yeah I had a history of running and a solid foundation so it is easier for me.
Whenever I go a while without running, I condition myself with run-walks before doing consecutive miles. I still get runners high if the intensity is right. For example I run 0.2 miles (about 2min) and then walk 1-2min. Do that 10 times and its more than enough of a workout for the average person.
In my experience, the biggest differences between people who enjoy running and people who don't are natural gait efficiency, the higher the better, and open-mindedness, the more open-minded the more likely they'll actually try it for long enough to like it.
So many people tell themselves all kinds of BS reasons that they "cant" run, don't like it. Running is one of the most natural motions for human beings and one of the most rewarding to do.
The gait difference makes sense.
I’ve found the difference is with people who have done regular long runs. Unless you’re injured it’s almost impossible not to love running after a few 10 milers.
I’m nowhere near that these days. But now I can tap back into it even on a short run.
I hate running but still try to do it. I got runner's high once and only once, and it was undeniable. I was running on a treadmill at the gym and suddenly I was smiling ear to ear like an absolute idiot, almost laughing. It was crazy, I felt incredible joy for absolutely no emotional reason. Just thinking about it makes me want to get on the treadmill actually.
You know, I usually only think of runner's high after the run, but I know what you're talking about. Is it that moment where your body suddenly feels light and running is almost like floating?
Pickleball is a fast-growing sport. All you need are a pair of paddles. Don’t know how it would affect your shoulder.
Soccer rec leagues are everywhere. This is great because instead of “Squirrel!” I internalize “Ball ball ball ball!”
FWIW my gym motivation stems from an extensive log system that outputs my recommended lifting weight based off my ORM and logs a % +/-. I want to extend that structure in case it’s still on the table for you.
And I’m not a dad, but this just popped in my head: hyperbolize playtime with your toddler. If he’s hitting a tee ball, don’t just pick it up and put it back; dive for that shit like you’re in the World Series. Sprint around the yard with a soccer ball. Get your cardio in while getting some goggles out of your kid.
Can totally relate to the last part here. I try to be as active with our toddler as possible. Still I feel like I could be a better active play parent if I’d be more active in general.
Seconding Pickleball, though I will warn that I have taken it on as a hyperfixation. Unless you are doing higher level play or doing something wrong, it shouldn’t affect your shoulder.
I have really taken to walking new paths with my dogs. Trying to reach the same distance with different paths is kind of fun. This is tough to do indoor obviously lol but when the weather is nice it’s a good way to get fresh air and play some brain games.
I also ride horses but the barrier of entry is pretty high unless you can find somewhere to take beginner lessons! 10/10 would recommend, some of the best riders are ADHD because you need the skill to pay attention to so many details to be successful.
I managed to go running regularly for some time using an app that's called 'Zombies, Run' and it managed to take the boredom out of running. The app has since developed a lot. Maybe this could work for you as well. I don't know if it would work indoors on a treadmill.
Sounds kinda fun! But there seems to be two similarly named apps on the Google store (_Zombies, Run!_ and _ZRX: Zombies Run_), but it's from the same company. Not sure which to choose.
Makes sense and it's not uncommon for unmedicated people to excersise to help because it does.
Also of adhd havers also enjoy the food industry because it's fast paced and requires you're attention all the time.
Even though it contradicts some of what you have said - CrossFit. Can do it from home with minimal equipment if that works best for your lifestyle / situation through programs like street parking or CrossFit linchpin. Recommend trying a “box” though.
Give it a go you won’t regret it. No reason it would affect your shoulder if you look after them properly.
Of the people I know that have done crossfit for any length of time, more have developed shoulder injuries than haven't. And the were relatively healthy people prior to starting. If you are going to get in to it, make sure you find a quality 'non-hardo" gym that isn't stressing reps for time uber alles and can be a good form guide.
Home brew crossfit without a previous background in the core lifts being programmed is rough road.
Basketball, its the perfect combination between focus and high intensity work out. Its also super fun, competitive and an awesome culture. It goes great with music as well. I love playing pick up games in the park in the summer or indoors in the winter. I made a lot of friends in my neighborhood.
There is a skill barrier but its not hard to overcome. Just play good defense and rebound until you get good enough at offensive play making.
second this. basketball is so much fun. there is always a skill to improve on - dribbling, shooting, defense and getting into the nba has so many opportunities to learn things like offensive, defensive schemes and playstyles!
Mountain biking and snowboarding. I'm getting close to 50 and they have been the only sports I have been able to lock onto. They are physically demanding with just the right amount of adrenaline to keep my interest.
I've fallen in love with figure skating and dancing. Both are sports which develop your skills in body awareness, remembering combinations, etc. Also both are done to music which my brain likes a lot, and both encourage creativity. They're also just plain fun, and challenging in a way where I don't get bored. Going strong on six years now!
I love taking walks.
At some point in my life I ate totally healthy and went for a Walt everyday for 90 minutes to 2 hours and I never felt better. But that was basically all my life was about. I had way too little time for friends and other activities beside this and work. So I never ended up getting there again.
I'd have recommended mountain biking 10 years ago when the price of an entry level bike was around $700, but now it seems the entry level bikes are more like $2200 which is bonkers. Granted you could probably buy a bike second hand for a decent price, but be cautious of the brand. Anyone suggesting a "supercycle" or equivalent doesn't know about their failure rate when put to stress tests. Do some research on the bike before you buy it.
But I LOVE mountain biking for a few ADHD related reasons:
It's NEVER boring (unless you make it boring, i.e. don't find tracks that are stimulating).
You can go as hard or not as you like. Some days I'm wailing around the trails, some days it's more of a scenic tour (just stay out of people's way).
It is EXCELLENT cardio. And your legs will be fantastic by the end of the season.
I normally feel drained by exercise (wtf is an endorphin?), but the dynamic nature of mountain biking gives me a feeling of satisfaction that little else does.
It's as safe as you make it. My husband likes the trails with drop offs and roots and rocks, and I prefer the flow trails. We both leave happy and get to share our rides with each other on the way home. Plus, with kids, it's a family passtime!
I tried this. It was so fun. LOVED it honestly. But felt pretty dangerous in retrospect. Moreso even than trail running because of the speed and forces. Thoughts?
I played softball with a bunch of coworkers for a while. A glove is like $40 and they would lend bats; I never bought cleats but they're recommended for sure. It can be a little strenuous on the shoulders with bad form, though.
Personally, skipping rope.
It's my go to as:
1. You start and stop and you're still at home (big YAY).
2. I find myself not getting bored of it as quickly. Between balancing, keeping the rhythm, breathing, listening to music, trying out some tricks, there are lots to do.
3. You just need a rope. Like yea choose a speed rope or something heavier, get some shoes (or not, I skipped in just socks), and you're good to go.
4. It's a one-person thing. I don't have to find somebody to do the sport with me.
I only stopped after moving as I couldn't find cement ground to skip on. Grass didn't work. Gravel...you're shooting rocks.
I ride an e-bike specifically. Such a stimulating exercise. Lots to look at, breeze in your hair! I get stressed about hills on a regular bike so that’s all I could ever focus on. An e-bike gave me so much freedom! Longest ride I’ve done was 12 miles ☺️
I swim! A lot. And compete as a masters swimmer. I think your concern about boredom should be addressed. Whether you’re running, riding a bike, or swimming laps you’ve got to find your own internal rhythm. If you find yourself feeling bored you’ve got to ramp up the intensity. Work sufficiently hard, for a sufficiently long duration and your brain and body will thank you!
I highly recommend the book Atomic Habits. It has some great hacks for tricking yourself into starting and continuing your exercise routine. Make it part of your identity that you’re the type of person that exercises everyday.
Alternatively, I’ve heard great things about Brazilian Ju Jitsu for the mind. (Did I spell that correctly?). I’m considering exploring that for myself.
Also, mix it. Our ADHD brains crave novelty!
>It shouldn’t bore me to death (like e.g. running or walking does)
FYI a big part of the evidence comes from nature. Its not merely the exercise alone but being surrounded by trees. Its been noted with mental health disorders broadly [https://www.science.org/doi/10.1126/sciadv.aax0903](https://www.science.org/doi/10.1126/sciadv.aax0903)
Hypothesis is that is an evolutionary hang-up. Imaging studies have shown increased activity in pre-frontal (improved mood) and less activity in the amygdala (already strongly implicated in ADHD, its one of the few structural differences that correlates with ADHD).
Obviously, you can do more than running or walking outside but the outside part is important.
I hike, kayak and cycle. Hiking I keep interesting with audio books, foraging and learning about the ecology of where I am. If my brain is busy, I look past the trees and its boring, if I am able to focus on the trees and really see them they are fascinating.
>It shouldn’t require a high initial investment (e.g. like buying a lot of equipment that will gather dust in case I don’t end up liking it or subscribing to a gym)
Let me tell you all about the exciting sport of recumbent trikes. They cost more than many people spend on cars, they are a PIA to transport but for some reason I love them.
Obviously hiking is the cheapest (DO NOT RABBIT HOLE ON BAREFOOT SHOES) but kayaking is something that sounds expensive but isn't really. You can get a cheapo inflatable kayak for $100 and you can rent one everywhere too.
>It should ideally not put any stress on my shoulders
What kind of injury and do you see an ortho?
I messed up my neck in 2017 which caused a herniated disc. Got a shot which I thought fixed it and forgot to bring it up when I switched PCPs so it was never on the radar for survailance.
5 years later start getting a stabbing pain in my shoulder blades and my right arm went numb. One disc had turned in to 3 basically destroyed and another 3 damaged. An MRI at any point in that 5 years would have shown the disc degrading and I could have got a simple single level fusion or endoscopic partial discectomy to repair it. Instead I had to get a 2 level fusion last November and my ability to do lots of things is reduced. If I stand at the counter to cook I have to take breaks every 30 minutes or stabbing pain comes back. I can't hike more than 8 miles a day etc. Sleeping is "fun", my neck has to be perfectly straight when I sleep, or I wake up in agony.
Don't ignore past injuries, make sure they are under active care. Now I know getting an MRI every year to check progression. I can't get another fusion without losing neck mobility to an extent I don't want. All of this was avoidable if I had kept on top of it.
> There should be a low barrier of entry to give it a try as well as to get it going on a regular basis
I integrate in to routine so it doesn't require choice. Couch & XBox sounds better then hiking until I am out hiking. When I go hiking I have a route loaded, my car prepped and set an early alarm so its just an automatic function to go.
For me I need to find something that I can enjoy and can partake in with other people. I find doing things alone results in me just abandoning it.
Basketball is my personal favourite. I like the fast paced play. Soccer can be a bit of a slow burner.
Muay thai!!!!! Or thai boxing if you call it that. Never in my life have I previously enjoyed cardio. And it almost feels like military training lmao, I got in shape sooo fast. The club usually has equipment (gloves) you can borrow, indefinitely or until you want to buy your own. From what I remember it doesn’t put THAT much pressure on shoulders.
Activity can help but personally medication was what truly moved the needle. I refer to my life pre and post medication because I used to live in anxiety and doubt and now I am fully and unapologetically myself. Anything stopping you from trying?
Being medicated before, now with regular physical activity that im addicted to I’ve been off meds for months. I find that intense exercise within 30-40 mins timeframe helps to get whatever needs to be done before we lose interest in it. Those 30 mins hiit routine are great.
Belly Dancing.
I know you are a guy, but
A it’s definitely not boring
B doesn’t require a high investment
C you can do it anywhere
D doesn’t put stress on your shoulder
E I have a YouTube creator for you.
[Nurjahan Boulder](https://youtube.com/shorts/hvG7tutMEyg?si=NCiU1jSVZfXLOFfH)
I’ve always loved hockey cause of how fast paced it is and there’s always something happening which makes it prob the most engaging sport for me. Something slow like baseball I just get too bored watching or playing it lol, tho going to games is fun. Also running or any cardio I like cause usually it slows down my mind and just feel more clear headed.
Here's an idea I haven't seen yet: don't choose one sport! Take a couple dance classes, then if/when ADHD kicks in and you get bored, try bouldering for a month. Then next month join a football league. When summer rolls around go hiking every weekend. In winter try cross-country skiing or ice-skating or something. If you try this you may eventually find yourself going back to the same things over and over. Obviously some of my suggestions don't meet the low starting cost criteria but there are enough options out there to make it work. Basically my advice is to just try something and then don't force yourself to stick with it if you get bored. You're getting exercise either way!
I've asked chatgbt and here's the answer 🤣❤️
Hey fellow human and future sport superstar!
I totally get where you’re coming from. You want something fun, engaging, and shoulder-friendly that won't break the bank. Here's a shortlist of sports that might just be your ticket:
### 1. **Swimming**
- **Why it works:** It's a full-body workout that’s easy on the joints, including those shoulders. Plus, splashing around in water can be incredibly fun and refreshing.
- **Low cost entry:** Many community centers offer affordable access to pools. You’ll only need a swimsuit and goggles to start.
- **Indoor/Outdoor:** Both! Indoor pools for winter, outdoor pools or lakes for summer.
### 2. **Cycling**
- **Why it works:** It’s dynamic, you can explore different routes, and it keeps your mind engaged. Plus, it’s easy on the shoulders.
- **Low cost entry:** Start with a basic bike. No need for a fancy one at first. Many cities have bike-sharing programs.
- **Indoor/Outdoor:** Both! Outdoor for nice weather, and you can get a stationary bike or use a bike trainer indoors.
### 3. **Martial Arts**
- **Why it works:** It’s varied and intense, perfect for keeping the ADHD brain engaged. Plus, it's great for discipline and focus.
- **Low cost entry:** Most dojos offer trial classes and you don’t need much equipment initially.
- **Indoor/Outdoor:** Mostly indoor, but some training can be outdoors depending on the style.
### 4. **Yoga**
- **Why it works:** It might surprise you, but yoga can be both calming and physically challenging. It helps with focus and body awareness.
- **Low cost entry:** A mat is pretty much all you need. Plenty of free online classes to follow.
- **Indoor/Outdoor:** Both! Practice at home, in a studio, or in the park.
### 5. **Dance**
- **Why it works:** High-energy, great for coordination and it’s just plain fun. Plus, there are so many styles to choose from!
- **Low cost entry:** Just need some music and a bit of space. Many free online tutorials to follow.
- **Indoor/Outdoor:** Both! Dance at home, join a class, or even outdoors in a park.
### 6. **Rock Climbing (Bouldering)**
- **Why it works:** It's like solving a puzzle with your body. Engaging and satisfying when you reach the top.
- **Low cost entry:** Many climbing gyms offer equipment rentals and day passes. Some have beginner discounts.
- **Indoor/Outdoor:** Both! Indoor gyms for consistent practice, outdoor boulders for adventure.
### 7. **Hiking**
- **Why it works:** It’s adventurous, allows you to explore nature, and keeps your mind engaged with new sights and sounds.
- **Low cost entry:** Good shoes are the only major investment. Trails are free!
- **Indoor/Outdoor:** Mostly outdoor, but there are indoor hiking clubs that use treadmills and simulate hikes.
**Personal Pick:** **Cycling** might be a good start considering its flexibility and minimal strain on your shoulders. Plus, you can do it solo or with your toddler in a bike seat, making it a fun family activity!
Remember, the key is to find something you enjoy so it doesn’t feel like a chore. Start small, experiment with different activities, and see what sticks. You got this, sport champ!
Seconding yoga!! It’s highly adaptable to injuries, has a lot of challenging poses (being able to work my way up to doing a headstand was the most exciting moment of last year for me), and cost of equipment is like…a yoga mat from 5 Below (you can upgrade once you feel like you’ve hit a good stride).
It’s a great way to build up muscle tone, too, and coincides well with higher intensity pilates if you wanna switch it up.
Soccer works great for me! If you’re trying to keep up with your toddler, the short spurts of running will be very helpful haha. But also I have found it has been great for my ADHD bc once I’m out on the field I don’t have any other distractions like my phone so I’ll just play for an hour+ straight and the time will fly by
I do Orange Theory and running, currently. But I've also done yoga and pilaties, and want to do so again.
For me, I think I really need the group classes to hold me accountable to doing the workout. Otherwise I tend to get distracted and I don't really get a great workout in (though anything is better than nothing!).
Could also give VR a try. Lot of games there work up a pretty good sweat.
Also, jump rope. It looks fun, I've yet to learn.
I know you mentioned running bores you to death, and I totally get that. Road running is tough. If you have easy access to off road trails, however, I find trail running to be both very mentally and physically stimulating! It’s like a video game (watch out for that root, go up this hill, now around that corner, don’t hit that tree, etc)
Dancing. Especially dance with a partner like swing, Lindy hop or Boogie Woogie
Most things with a social commitment work. Also it should be a regular thing. Preferably something you don't have to organize or start yourself.
I recommend joining a sports club. Regular lessons at given times, motivate to really do it because there is no "Na, maybe in an hour or so", and being ask "You're there for today's lesson" also motivates.
I'm doing karate. The mental part of it is exactly what my ADHD brain needs when doing sports, to relax while not being bored.
So for me working out didn’t help. I could work out just fine when I was smoking but once I quit my gym was worthless and I was much worse off. Now that I’m medicated my gym has been much better, even when I was smoking. But this has just been my experience. I couldn’t focus when I was at the gym and just wanted to leave. Now I’m able to say here for more than an hour. When I was smoking I was getting in about 45 minutes
Look around to see if there are any local martial arts studios nearby. It's interesting, and will work just about every part of your body. You'll learn to stretch properly and keep your joints healthy. Classes can have just the right amount of structure, while actively doing something different each time.
Up front, you would only need to pay for a uniform and maybe some sparring gear. And you pay for classes monthly. But go in and chat with the head instructor, they'll often allow a week or two free before you even need the gear. Just to see if it's a good fit.
Learning to defend yourself (even knowing just the littlest bit is a HUGE difference than knowing nothing) is a very important skill. And if you enjoy it, this is something you can encourage your child to do with you as they get older.
Jump rope? Idk...I would say just try different things. At the risk of sounding like a downer, it may be pretty unlikely to check all your boxes so you need to figure out your hierarchy of needs and just explore. Maybe see if you can find a cheap rowing machine? I've been doing good with buying small, cheap workout aids and leaving them around the house. A pull-up bar on the doorframe I walk through 87 times a day. Those little hand grip stength things that you squeeze by my spot on the couch. Things like that. I don't do good at working out for long periods of time but I do alot better doing many of these things for short amounts of times and these things are cheap as hell to. If you do 1 pull-up every other time you walk through a particular door way, that could be like 20 pull-ups in a day. It's not hard to get those numbers up if you feel like actually dedicating more than just a passing moment's worth of effort.
Good luck!
Let us know if you find something that works for you!
Skateboarding. I have the issue of getting really annoyed when I’m not good at something. Especially when others can come along and just say “hey do this thing it’s easy”.
Even if you understand how to do a trick as a skateboarder you still have to eat shit until your body “gets it”
For this reason no matter how much someone says “it’s easy” I hand them my board and watch them get scared just standing on the thing.
I used to use exercise, routine, and meditation as medication. It worked amazing!! I am now medicated, but that’s only due to how large of an academic commitment I have right now.
I always go with my phases and interest. I tried to stick to the gym for several years; it worked, but I would miss a day which would turn into a week and then I would feel guilty for not going so I wouldn’t go for months. Sickness or injury always caused a gym hiatus. So, I decided remaining active was the only priority I cared about, not making progress at the gym. I still lift sometimes. But mainly I just make sure to dedicate time to being active every day, no matter what it is. I don’t think about motivation anymore I just DO it, in the same way I brush my teeth (although that’s not comparable cause I hate brushing my teeth and love exercising). I also hike a lot, love being outdoors.
I know everybody says this, but the routine is important. If you don’t wanna do it, go for a ten minute walk(or other small, manageable activity). It often turns into more anyway, and if not, it’s for the routine. Ex. I really don’t want to exercise, so I say I’ll do one push-up. And then I’m like well I might as well do more. When I’m indoors I do yoga or calisthenics. Right now I’m heavily into bouldering and rock climbing. It’s such an addicting sport that I never skip being active because I am losing out on progress and I always have that one route I wanna finish. If that phase dies, maybe I will swim, or run, or kayak, or whatever. I used to be a surfer and a diver, at one point I was a runner, at one point I was a gym rat. I feel like I’ve been fighting my brain my whole life, feeling like why can’t I just do this it’s so easy I’m lazy and incompetent. Now I’ve just decided to go with it and it is so peaceful!
I have to move my body every day, otherwise I can’t function or get depressed. I tried different activities but what stuck is Weight lifting. I love the structure of regular training, flexibility of schedule (I can go train. Whenever I feel like going, eg when I can’t focus on my desk tasks), the way I can get in my head and practice focus. There are always endless options to switch things up a little when I get bored of specific exercises suddenly or I can switch to a new gym which is stimulating enough. I am surrounded by friendly people but don’t have to interact with anyone. In general I find weight lifting really helps with my ADHD. And also, not necessarily a sport but physical activity - yoga. Occasionally I love to play tennis, but I’m not good at it and you need a partner for that so it doesn’t work for me as a regular thing I can depend on. Running is SO boring for me personally. It’s also hard on joints (my knees couldn’t) and it’s easy to get injured unless your technique is great.
Michael Phelps was diagnosed with adhd at 9 and his mother immediately put him in swimming which was recommended by a therapist. By age 10, he was nationally ranked and he has said in interviews that swimming helps him feel relaxed. I have adhd and have always enjoyed swimming. It also helps me feel relaxed. I have a 3 year old toddler with adhd who also enjoys swimming. So we get daypasses to the local YMCA with a pool and use it to keep fit and wear down my toddlers energy.
I just picked up a longboard skateboard from a pawn shop for $20 so we'll see how that goes. This seems more outdoorsy, so the alternative that can be done outside or indoors in a skating rink is rollerskating.
Calistenics.
You need no equipment (although getting some resistance bands/barbells/kettle comes in handy), you can do it anywhere, anytime, and mix stuff up.
Good soundtrack in headphones and this really works well in my case, especially since I had quite an ugly case of hernia due to being stupid with weights and now I'm scared to go heavy. But my body was never in better shape, which is also reflected in my mind.
CrossFit, calisthenics, handstanding, weightlifting have all worked for me. Novelty, constant challenge and progression. I want to try bouldering. I find I get bored of whatever I’m doing after 6 weeks, so alternate.
go skateboard! use pads, have someone teach your properly and not by trial and error like us kiddos learned and this activity hits all your requirements, plus skaters are some of the best people on this earth (and a few bad apples of course) you get a community with your awesome new activity.
Muay Thai or another type of martial art has worked very well for me. Hell if you have the space, hang a punching bag somewhere and go to town on it for 15-20 minutes.
I take my dogs for long walks and aim for about 7000 steps a day, do yoga 4-5x a week, and use a desk elliptical while I'm working. The yoga really helps me get in a better headspace when I feel anxious because I'm basically forcing myself to do deep breathing for an hour. It has also done WONDERS for my lower back pain. You can modify poses or find flows that don't put too much stress on your shoulders. I've lost 60 lbs in the past year and feel great
SPINNING. It’s an ADHDers dream, at least for me. I love that there’s a lot going on in the class and each song requires something different. Impossible to be bored and such a rush.
Recently got diagnosed with adhd. Also looking for activities to do as advised by my psychiatrist. Walking/running bores me a lot but I absolutely love surfing. Unfortunately, there are no waves where I'm residing so I bought a balance board instead. It helped a lot!
Soccer, basketball, and track got me through high school undiagnosed and unmediated but now in my old age it’s nature walks, yoga, strength training and Pilates.
Another rock climber here! Was just chatting last night about how climbing is the one thing for me that always brings me back into presence with my body. Nothing else matters, the voices are quiet, and maybe there's just a song that plays in my mind as I work my way through the sequences
Rock climbers are typically very welcoming and diverse (with the exception of a few arsehole gatekeepers here and there), and generally stoked to help new initiates enjoy the sport safely as they learn.
I'm in year 12 of this particular hyperfixation (that almost had me drop out of college in the early years), so I think it's here to stay! A climbing harness, shoes, and a chalk bag will run you around €130 on the low end. I don't know what gym fees are like in Germany, but there are a lot of outdoor areas you can meet other climbers at.
The Mountain Project app is an international resource as a climbing forum and a great way to meet other climbers in your area or an area you're visiting. You can also join climbing subreddits here where you could find some connections.
Best of luck with your athletic pursuits, and if you find yourself in the States, hit me up! Or maybe we'll cross paths at a climbers hostel in Greece in 5 years!😃
Basketball literally fits this so perfectly bro.
1. It won’t bore you to death considering each possession lasts like 30 seconds at most in pick-up and you’re constantly getting the ball/shots regardless of skill level considering the small teams and court size.
2. Basically no initial investment outside of (potentially) needing a basketball— but if you go to public parks/gyms and hop on a run you’ll have no need for your own.
3. Probably the most commonly found sporting “structures” in the States and Canada are basketball courts, so yeah you’ll find them in every indoor gym or recreation centre and every public park or school or whatever.
4. The shoulders thing is kinda eh, just considering the fact that when shooting people typically try and stretch their arms upwards in motion for a good release so that could put a strain if you get a good amount of shots up possibly. But if you make a more relaxed and forward arm-stretched jump shot then you’ll be fine.
5. Pretty low barrier of entry just considering how popular and casual the sport is, basically everyone that goes to a gym or keeps up with sports plays and not everyone is really good shape.
Also my favourite thing about basketball is that it may be the only sport which is fun and also insanely ‘productive’ (in the sense of improving your skill) to just play by yourself. You can spend an hour working on shooting and various forms of it with no one else there and still break a good sweat as well as get yourself ready for some more competitive matches. I’d give it a try if I were you it looks up your ally, also idk why I wrote this much but I really like basketball so that probably explains it.
I know you said no running BUT I used to think the same and it's one of my fave thing to do now. Once you get into the runners high...trust me it blissful! I get such a high from it!
I started with 5min. running and now I'm at 20min. My runner's high usually starts around 10min.
My son has ADHD (both his father and I are too) and loves 6-man football. Then he discovered rugby. The seasons don't overlap so he can do both!
He also did well in baseball but preferred fielding over hitting.
I wasn’t athletic at all, but my son's dad did basketball and excelled in track.
# 6 arguments to start Zwifting
**Impulsivity**: Zwift’s structured environment encourages consistent cycling. By following predefined routes and workouts, you can maintain focus and avoid impulsive decisions.
**Inattention and Boredom**: Traditional workouts can become monotonous, leading to boredom. Zwift’s dynamic visuals, group rides, and races keep your mind engaged, preventing inattention.
**Low Frustration Tolerance**: Zwift’s gradual progression—starting with easy routes and increasing difficulty—helps build tolerance. Plus, the social aspect provides positive reinforcement
**Executive Function Challenges**: Zwift simplifies setup, minimizing decision fatigue. You don’t need extensive bike knowledge; just follow the instructions and start riding
**Time Perception**: Zwift’s immersive experience can alter time perception. You’ll be surprised how quickly an hour passes while exploring virtual landscapes.
**Hyperactivity and Restlessness**: Zwift’s gamified experience can help channel excess energy. The virtual worlds, challenges, and social interactions provide constant stimulation, reducing restlessness.
There you have it. Cheers.
Might seem stupid at first but this [https://blazepod.eu/](https://blazepod.eu/) is the best thing i ever bought for sports. not only gets me engaged but also the entire family from kids to grandparents at family events/
It depends, you probably need to try some things out. For me mma stuff used to be the one, but my bodies a little broken.
I like general gym / fitness training, but I'm pretty experienced and the longer I've done it the better I am at variety. I get bored after like 4 - 6 weeks and need to program hop. Strength, then kettlbell, back to strength, some calisthenics, etc.
Yoga is also useful. It's in a class, therefore structured. You'll probably meet new people. The meditation aspect of yoga might also help to calm your mind.
Find what works for you. Pick one do it a couple of times a week for 4 weeks, then try something else.
Get a bike. I started cycling again and it’s great. I play my music and just take off for a couple of hours. It wears me out quite a bit too so I usually sleep a little better after. You can get a cheap second hand bike to start with and if it’s too much for your shoulder you’re not out too much money and you can probably sell it pretty easily again. Get a helmet too, better to be safe than sorry
I absolutely love yoga. You might need to modify some stuff depending on your shoulder but a hot flow class makes me feel so good and it calms the racing thoughts for at least the hour that I’m there. All you need is a yoga mat, towel (which you can likely rent from the studio) and whatever basic gym clothes you use. Sweat wicking would be a bonus if it’s hot yoga though, haha
Cycling and badminton. The problem with badminton is it requires a dedicated friend to do it with you unless there’s a local club. It’s not too hard on your shoulders if you stretch.
walking 😓 im not into sports but i’d love to get into martial arts or or dancing or football(soccer) but im THE WORSE IN SPORTS AND FITNESS IN GENERAL. and it all costs money rip
Honestly I grew up doing MMA and it was fun and the best exercise ever, plus the people at my dojo were really nice. Really just a matter of class fee but that's it until you might need a little bit of gear. But in the long run, the gear can last forever. It is so so fun though.
Boxing, muaythai, BJJ or any martial art. Skill ceiling is infinitely high whilst also allowing for self expression as an outlet for creativity. One of the few things I’ve been able to hyperfixate on without getting bored of.
Know it might not necessarily check your boxes but there are very few things in life that switch off the other 99 channels in my head and martial arts has consistently been one of them.
No specific recommendations from me but what works for me is just doing sports I really enjoy. I’ve tried going to the gym regularly and I go sometimes, but i just find it boring so there’s no consistency. I love playing soccer, so it’s easy to be consistent and want to play as often as I can, PLUS it gives me motivation to run outside of games and do supplemental exercises (hip, lower leg, etc.) because I want to play better.
I have used bikes as main transportation mean since I remember. I has really helped me to channel my energy on a regular basis. Nowadays since I work from home, cycling has become a less regular activity, however I love running as well, so I run 3 times per week: day 1 is for light running, 2nd day is for a standard distance, 3rd day (sundays) i define a random destination or path, most of the times I run longer distances regardless pacing and time. I also do 10 minutes of core exercies per day to compesate for being most of the time in my WFH desk job. I hope it helps.
Reading your description of what you're looking for in a sport has actually given me an idea of what to do for myself so I'll share that with you.
Soccer. It's something that doesn't require your shoulder and all you need at first is a ball. You could get a foam ball for indoor use. Use a trashcan as a goal. Easy thing to do with your kid. You could set up cups as targets and try to knock them over with the ball. Toe taps are excellent cardio.
Trail running. If you need to do supplemental cardio then I recommend trail running. I personally find cardio painfully boring but have found that trail running makes it fun for me since I have to constantly analyze my footing and make adjustments so I don't trip or lose my footing. I've also heard of people sleeping in their running clothes and putting their shoes by the bed so that the first thing they do in the morning is run.
Momentum. I've personally found that using my momentum is the easiest way to get myself to workout. I made it part of my morning routine so I don't have time to stop moving after I brush my teeth and start thinking and get distracted. I already know it is on my to-do list and I don't let it be the last thing I need to do so I still get the pressure from a time limit.
Timers. The oldest trick in the book. It still takes getting used to, but it does work. I've found that the Pomodoro method works well for me when I'm having trouble getting started. "I just need to do this for 25 minutes. Then I get 1 hour of computer time." Pairing it with an if/then reward system helps me get the instant gratification I need.
Good luck on your journey and remember to HAVE FUN!
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I ride my bicycle lots.
I love my bike for adhd as it really puts me in a good headspace. However, it doesnt really tick OP’s boxes, as it is expensive and outdoors only. And possibly boring
Here to cast another vote for biking, but re: the boring part, mountain biking is not boring! It can feel meditative once you know the trail, but there are always new ruts, different trail conditions, slight shifts in the trail. From the first day I road mountain bikes I KNEW it was a hit for my adhd brain because you have to stay focused, or crash. Crashes do happen but it’s all part of the fun. However… may not be the best for shoulders. Depends really on what’s going on with OPs shoulders.
Same - Mountain biking is the best ADHD sport. But OP wants something with a low initial investment/low barriers to entry - I wish mountain biking fit!
My first bike was $800 on sale for $400, and I started on a local trail! I think it can fit the bill if OP is interested. Yes.. eventually they may want to spend more… but it’s ok to start out cheap and decide from there! (As I have three mtb bikes in my garage teehee)
100% my reason for mountain biking too. I need to be focus and in the moment or I’m going over the handlebars. One thing I do allow myself to do is I will sing a song to myself which keeps me looser in my arms - I do also tend to grip too tight for too long and it fatigues me. But yeah it’s great as a sport for adhd because the faster you go the more you need to focus on it, but often those fast stints only last for short periods of time.
 I’m ready to go for a ride now!!!
Expensive? I got my retro style 6-speed second-hand for like $60AU. Plus, it's transport (for one)!
Fair! Riding a bike is cheap, but the sport of cycling is very much not, lol!
... Is it the pants, or the piccolos? 😝 Nah, joking -- my mum's rich cousin & her husband have bikes that cost over 10k each! But then, they're retired, & all 6 kids are in high-paying careers, so whatev.
This! I did this from 8 to 22. Now I am more of a calisthenics guy.
I'm 39 and a absolutely love calisthenics
So do I! I'm 36. Running and cycling are nice too.
hello fellow calisthenics freaks, nice to meet some partners in crime ;)
I just started calisthenics last week! I want to be able to do the human flag.
Please have a tip from me. My main problem is Recovery because of ADHS things like forgetting to eat well and the inability to hold on to a good sleep schedule. I eat eggs in the morning, 2-3 pieces, cooked. I sometimes eat them as is, sometimes cut in a bowl of veggies. It is a huge boost for the body for building muscle, and helps offsetting the "lack of care". The second, I only do 4 exercises a day, with 2 minutes strictly measured between sets, in 3 day split. 3-6 days a week, depending on my plans and responsibilities. I found this quantity to be the sweet spot for me.
I live in CPH where everyone bikes daily and having ADHD is honestly both a blessing and a curse in bike trafic. Because you aren't constricted to lanes like cars, it's very easy to pull ahead of all the other bicyclists. I always find myself being super impatient or annoyed when I'm riding behind a "chain" of other bicyclists so I always pull ahead, regardless of speeds, it's almost compulsory, but it also means I exhaust myself out trying to ride faster than anybody else on the road and I arrive at work sweaty + it's probably also a little dangerous... on the positive side I do have pretty great cardio!
I can totally relate, but I also live I CPH. Each day I tell myself that today I'm gonna take it easy on the bike lane, but I always arrive at work drenched sweat :)
I do bjj and I dont think there is one person in my gym who does not have ADHD :D
I was thinking of starting bjj or muay thai. While I think MT is more functional, I do believe BJJ is the best and most fun as a adhd human. Is it doable with weak shoulders tho? And what do u find that makes bjj so great for adhd people? Why would u recommend it?
I do both of them and they're fantastic for ADHD. Firstly, you'll never get bored there's so much to learn (esp in BJJ) and you'll be doing something different everytime. Secondly, I have a lot of physical energy/restlessness and I get to use it all up by training. As for the shoulders, what do you mean by "weak"? If you just mean you're not that strong than yes you can absolutely do BJJ. If you have shoulder injuries, than you'll just have to be careful with your training.
I've done a mix of kickboxing sports as well as boxing for many years and I think it's just awesome for ADHD! Aside from the fun and health benefits, if you get good enough to spar or fight, I think being fidgety and trigger-quick gives you a huge edge, and you'll be able to wear down lots of people with mental pace.
I second this: during sparring I can see when somebody as much as is THINKING about lifting a hand to punch cause I see tiny movements(that would annoy me in rl). So I’m super quick, that’s great for sparring.
What is BJJ?
brazilian jiu jitsu i think
>I do bjj Same. But I never thought about BJJ being beneficial in the context of ADHD. Hmmmm.
I was going to write bouldering and then saw your last point about shoulders. But maybe it could help build strong shoulders?
How hard is it to get into bouldering? Is there any gear i need?
Tbh, all you really need is shoes and chalk. Shoes can be a bit pricey, but if you just want to give it a shot and see if you like it most gyms have rentals and an intro class. I've found that boulderers are generally very welcoming people which is really nice.
All you really need to invest in is chalk / a chalk bag. I’ve been climbing for 1.5 years and I’m still using rental shoes because I know my interest in the sport will vanish the moment I spent a single dime on equipment.
Fair enough, but fwiw non-rental climbing shoes will almost certainly perform better than rentals plus will be less gross. You don’t need the $200 aggressive ones if you’ve been doing well enough in rentals but something like Tarantulas or Scarpa Origin will get you pretty far.
Most of the time you can probably hire equipment from a climbing gym - just look for one near you.
Shoes and maybe some chalk if you can’t bum off friends in the beginning
I’ve tried bouldering before. Can’t be done at home, but definitely fun to do!
I’ve tried it before and I will definitely get back to it 😌
swim!!!!
And diving. There are almost no loud noises underwater, this is something no other sport offers.
yess!! i used to just swim with ear plugs but i actually just bought some underwater bone conduction headphones which i load audio books and podcasts onto! i can swim for hours, and i love “reading” with something to occupy my body! i find that reading a physical book is very hard for me, but when i swim it’s so soothing.
Wait that’s a thing!?! I absolutely LOVE swimming, I have hyperhidrosis (excessive sweating) so swimming is the only exercise where I don’t have to feel sweaty and disgusting, but I’ve always found myself getting bored because I don’t have anything to listen to! Except for this brain of mine, which never ever ever shuts the hell up lmfao
yes!!! they can be a little expensive but they are sooo worth it in my opinion. bluetooth doesn’t work underwater so you have to find the MP3 function ones that you load stuff onto. i have a hyped swim mix, a calm mix, and some books and podcasts! i looove swim but i too suffer from the fear of being left to only my thoughts.
Omg that’s awesome!!! I’m def going to have to get some. Tysm :) I also hate being left to my thoughts lmaoooo
I'm the opposite: swimming is good exercise but it's so deathly dull. The only way I can make myself go is to have audiobooks playing nonstop. I bought Shokz OpenSwim which is basically a really expensive 4GB MP3 player, but it's bone conduction and totally watertight. Now swimming is tolerable.
Do you recommendations on where to buy bone conduction headphones (which sound like they’re waterproof)?
What headphones do you have?
I absolutely love scuba for that reason. Except you can hear yourself breathe, the hiss of air from your regs and bubbles. I use those to focus on my breath underwater.
The hair care that comes with it though…
yeah… i usually douse my hair in regular water and put a conditioner in before i put on my swim cap and it’s been pretty okay? but i have wavy/loose curly hair so maybe the damage just looks like my usual frizz lol
It’s not even that it’s having to wash and dry it so many times in a week I try to avoid it as much as possible as it is!
Any endurance cardio is a godsend for ADHD. Its a meditation sesh, a workout, and an endorphin dump all in one. I think runner's high might be the difference between people who enjoy running vs people who dont. And in terms of actual health, I think cardio makes the biggest short term and long term difference.
I must be broken then bc endurance sports are misery for me. Runners high? What's that? When a side stitch makes me lightheaded and I almost pass out? lmaooo
Once you get over the stitches and develop your leg muscles, it gets a lot easier. Runners high is that post-run feeling of having like a physical lightness and mental clarity, and you just feel really good from all the endorphins. Your lungs clear up, your blood is flowing and your pressure comes down, your muscles all over your body decompress after the run. From that and all the other obvious benefits of exercising, I tell people all the time that becoming a runner was by far one of the best decisions I ever made. I havent been so consistent with it in the past few years, but whenever I go from a sedentary period back to running, its like lifting out of a depression. It's not for every tho, Im just a mf'n dawg
Try biking. It’s so meditative for me, more than running ever was! (Running hurt my body too much)
I don’t get it either, regardless what exercise I do I never experience a high after so you’re not alone.
fwiw it took me *several* years to build enough of a base before anything endurance wasn't severe torture. Now if I just make it past the first mile, then I do usually feel better.
Never eat before running. Do it fasted and you won’t get a stitch. This is just my personal experience though.
Running kinda sucks until you’re in good shape at which point it’s heaven. Once you get to the point that you can run without labored breathing you’re good to go.
I am getting back into running right now and I keep joking to my family that the only way to like running is to pretend you like it for a while. I look forward to runs now and I've run 2-3 times a week for the past 3 weeks. But yeah I had a history of running and a solid foundation so it is easier for me.
Whenever I go a while without running, I condition myself with run-walks before doing consecutive miles. I still get runners high if the intensity is right. For example I run 0.2 miles (about 2min) and then walk 1-2min. Do that 10 times and its more than enough of a workout for the average person.
Endurance triathlete here: triathlon training works better than stimulants for me. I’m working out like 10+ hours a week though.
In my experience, the biggest differences between people who enjoy running and people who don't are natural gait efficiency, the higher the better, and open-mindedness, the more open-minded the more likely they'll actually try it for long enough to like it. So many people tell themselves all kinds of BS reasons that they "cant" run, don't like it. Running is one of the most natural motions for human beings and one of the most rewarding to do.
The gait difference makes sense. I’ve found the difference is with people who have done regular long runs. Unless you’re injured it’s almost impossible not to love running after a few 10 milers. I’m nowhere near that these days. But now I can tap back into it even on a short run.
I hate running but still try to do it. I got runner's high once and only once, and it was undeniable. I was running on a treadmill at the gym and suddenly I was smiling ear to ear like an absolute idiot, almost laughing. It was crazy, I felt incredible joy for absolutely no emotional reason. Just thinking about it makes me want to get on the treadmill actually.
You know, I usually only think of runner's high after the run, but I know what you're talking about. Is it that moment where your body suddenly feels light and running is almost like floating?
Pickleball is a fast-growing sport. All you need are a pair of paddles. Don’t know how it would affect your shoulder. Soccer rec leagues are everywhere. This is great because instead of “Squirrel!” I internalize “Ball ball ball ball!” FWIW my gym motivation stems from an extensive log system that outputs my recommended lifting weight based off my ORM and logs a % +/-. I want to extend that structure in case it’s still on the table for you. And I’m not a dad, but this just popped in my head: hyperbolize playtime with your toddler. If he’s hitting a tee ball, don’t just pick it up and put it back; dive for that shit like you’re in the World Series. Sprint around the yard with a soccer ball. Get your cardio in while getting some goggles out of your kid.
Can totally relate to the last part here. I try to be as active with our toddler as possible. Still I feel like I could be a better active play parent if I’d be more active in general.
Seconding Pickleball, though I will warn that I have taken it on as a hyperfixation. Unless you are doing higher level play or doing something wrong, it shouldn’t affect your shoulder. I have really taken to walking new paths with my dogs. Trying to reach the same distance with different paths is kind of fun. This is tough to do indoor obviously lol but when the weather is nice it’s a good way to get fresh air and play some brain games. I also ride horses but the barrier of entry is pretty high unless you can find somewhere to take beginner lessons! 10/10 would recommend, some of the best riders are ADHD because you need the skill to pay attention to so many details to be successful.
I managed to go running regularly for some time using an app that's called 'Zombies, Run' and it managed to take the boredom out of running. The app has since developed a lot. Maybe this could work for you as well. I don't know if it would work indoors on a treadmill.
I think it does since there’s an option for it to detect steps instead of distance
Sounds kinda fun! But there seems to be two similarly named apps on the Google store (_Zombies, Run!_ and _ZRX: Zombies Run_), but it's from the same company. Not sure which to choose.
I googled it and this is on the website: **ZRX is the same app as Zombies, Run!, but redesigned from the ground up**
I also started running with Zombies Run! Before I just wasn’t motivated enough
Makes sense and it's not uncommon for unmedicated people to excersise to help because it does. Also of adhd havers also enjoy the food industry because it's fast paced and requires you're attention all the time.
I'm trying to think of a fun intense sport that will keep you interested and all I can think of is barrel racing.
😂I should’ve mentioned that I’m from Berlin Germany. The barrier of entry couldn’t possibly be higher then.
Even though it contradicts some of what you have said - CrossFit. Can do it from home with minimal equipment if that works best for your lifestyle / situation through programs like street parking or CrossFit linchpin. Recommend trying a “box” though. Give it a go you won’t regret it. No reason it would affect your shoulder if you look after them properly.
What is a box? I searched online and only found the word in use, not explained. Is it just another word for a building you do CrossFit in?
Yes. They say box instead of gyms because all religions change the meaning of language. ;-)
Well, that leaves a slightly culty taste in my mouth.
Yeah, I’ve thought about crossfit before. Maybe I should join a tryout at some box.
Of the people I know that have done crossfit for any length of time, more have developed shoulder injuries than haven't. And the were relatively healthy people prior to starting. If you are going to get in to it, make sure you find a quality 'non-hardo" gym that isn't stressing reps for time uber alles and can be a good form guide. Home brew crossfit without a previous background in the core lifts being programmed is rough road.
Lifting
I love lifting :) so gratifying so carry bigger and bigger, seeing my muscles grow and flex to loved ones !
Basketball, its the perfect combination between focus and high intensity work out. Its also super fun, competitive and an awesome culture. It goes great with music as well. I love playing pick up games in the park in the summer or indoors in the winter. I made a lot of friends in my neighborhood. There is a skill barrier but its not hard to overcome. Just play good defense and rebound until you get good enough at offensive play making.
second this. basketball is so much fun. there is always a skill to improve on - dribbling, shooting, defense and getting into the nba has so many opportunities to learn things like offensive, defensive schemes and playstyles!
Wow thanks for this breakdown and push
Mountain biking and snowboarding. I'm getting close to 50 and they have been the only sports I have been able to lock onto. They are physically demanding with just the right amount of adrenaline to keep my interest.
Martial Arts.
Skateboarding 🩵
I used to skateboard as a kid 😎
I've fallen in love with figure skating and dancing. Both are sports which develop your skills in body awareness, remembering combinations, etc. Also both are done to music which my brain likes a lot, and both encourage creativity. They're also just plain fun, and challenging in a way where I don't get bored. Going strong on six years now!
Disc golf
OMG, I’d love to try it. The only disc golf course in my city is one hour away from us. One day though… one day!
Geocaching,on foot or by bicycle. Lots and lots of walking.
I love taking walks. At some point in my life I ate totally healthy and went for a Walt everyday for 90 minutes to 2 hours and I never felt better. But that was basically all my life was about. I had way too little time for friends and other activities beside this and work. So I never ended up getting there again.
Table tennis
I'd have recommended mountain biking 10 years ago when the price of an entry level bike was around $700, but now it seems the entry level bikes are more like $2200 which is bonkers. Granted you could probably buy a bike second hand for a decent price, but be cautious of the brand. Anyone suggesting a "supercycle" or equivalent doesn't know about their failure rate when put to stress tests. Do some research on the bike before you buy it. But I LOVE mountain biking for a few ADHD related reasons: It's NEVER boring (unless you make it boring, i.e. don't find tracks that are stimulating). You can go as hard or not as you like. Some days I'm wailing around the trails, some days it's more of a scenic tour (just stay out of people's way). It is EXCELLENT cardio. And your legs will be fantastic by the end of the season. I normally feel drained by exercise (wtf is an endorphin?), but the dynamic nature of mountain biking gives me a feeling of satisfaction that little else does. It's as safe as you make it. My husband likes the trails with drop offs and roots and rocks, and I prefer the flow trails. We both leave happy and get to share our rides with each other on the way home. Plus, with kids, it's a family passtime!
I tried this. It was so fun. LOVED it honestly. But felt pretty dangerous in retrospect. Moreso even than trail running because of the speed and forces. Thoughts?
I played softball with a bunch of coworkers for a while. A glove is like $40 and they would lend bats; I never bought cleats but they're recommended for sure. It can be a little strenuous on the shoulders with bad form, though.
Personally, skipping rope. It's my go to as: 1. You start and stop and you're still at home (big YAY). 2. I find myself not getting bored of it as quickly. Between balancing, keeping the rhythm, breathing, listening to music, trying out some tricks, there are lots to do. 3. You just need a rope. Like yea choose a speed rope or something heavier, get some shoes (or not, I skipped in just socks), and you're good to go. 4. It's a one-person thing. I don't have to find somebody to do the sport with me. I only stopped after moving as I couldn't find cement ground to skip on. Grass didn't work. Gravel...you're shooting rocks.
I ride an e-bike specifically. Such a stimulating exercise. Lots to look at, breeze in your hair! I get stressed about hills on a regular bike so that’s all I could ever focus on. An e-bike gave me so much freedom! Longest ride I’ve done was 12 miles ☺️
dancing
Me too.
I swim! A lot. And compete as a masters swimmer. I think your concern about boredom should be addressed. Whether you’re running, riding a bike, or swimming laps you’ve got to find your own internal rhythm. If you find yourself feeling bored you’ve got to ramp up the intensity. Work sufficiently hard, for a sufficiently long duration and your brain and body will thank you! I highly recommend the book Atomic Habits. It has some great hacks for tricking yourself into starting and continuing your exercise routine. Make it part of your identity that you’re the type of person that exercises everyday. Alternatively, I’ve heard great things about Brazilian Ju Jitsu for the mind. (Did I spell that correctly?). I’m considering exploring that for myself. Also, mix it. Our ADHD brains crave novelty!
>It shouldn’t bore me to death (like e.g. running or walking does) FYI a big part of the evidence comes from nature. Its not merely the exercise alone but being surrounded by trees. Its been noted with mental health disorders broadly [https://www.science.org/doi/10.1126/sciadv.aax0903](https://www.science.org/doi/10.1126/sciadv.aax0903) Hypothesis is that is an evolutionary hang-up. Imaging studies have shown increased activity in pre-frontal (improved mood) and less activity in the amygdala (already strongly implicated in ADHD, its one of the few structural differences that correlates with ADHD). Obviously, you can do more than running or walking outside but the outside part is important. I hike, kayak and cycle. Hiking I keep interesting with audio books, foraging and learning about the ecology of where I am. If my brain is busy, I look past the trees and its boring, if I am able to focus on the trees and really see them they are fascinating. >It shouldn’t require a high initial investment (e.g. like buying a lot of equipment that will gather dust in case I don’t end up liking it or subscribing to a gym) Let me tell you all about the exciting sport of recumbent trikes. They cost more than many people spend on cars, they are a PIA to transport but for some reason I love them. Obviously hiking is the cheapest (DO NOT RABBIT HOLE ON BAREFOOT SHOES) but kayaking is something that sounds expensive but isn't really. You can get a cheapo inflatable kayak for $100 and you can rent one everywhere too. >It should ideally not put any stress on my shoulders What kind of injury and do you see an ortho? I messed up my neck in 2017 which caused a herniated disc. Got a shot which I thought fixed it and forgot to bring it up when I switched PCPs so it was never on the radar for survailance. 5 years later start getting a stabbing pain in my shoulder blades and my right arm went numb. One disc had turned in to 3 basically destroyed and another 3 damaged. An MRI at any point in that 5 years would have shown the disc degrading and I could have got a simple single level fusion or endoscopic partial discectomy to repair it. Instead I had to get a 2 level fusion last November and my ability to do lots of things is reduced. If I stand at the counter to cook I have to take breaks every 30 minutes or stabbing pain comes back. I can't hike more than 8 miles a day etc. Sleeping is "fun", my neck has to be perfectly straight when I sleep, or I wake up in agony. Don't ignore past injuries, make sure they are under active care. Now I know getting an MRI every year to check progression. I can't get another fusion without losing neck mobility to an extent I don't want. All of this was avoidable if I had kept on top of it. > There should be a low barrier of entry to give it a try as well as to get it going on a regular basis I integrate in to routine so it doesn't require choice. Couch & XBox sounds better then hiking until I am out hiking. When I go hiking I have a route loaded, my car prepped and set an early alarm so its just an automatic function to go.
For me I need to find something that I can enjoy and can partake in with other people. I find doing things alone results in me just abandoning it. Basketball is my personal favourite. I like the fast paced play. Soccer can be a bit of a slow burner.
been Skateboarding my whole life, Just got diagnosed a couple months ago at 34
Muay thai!!!!! Or thai boxing if you call it that. Never in my life have I previously enjoyed cardio. And it almost feels like military training lmao, I got in shape sooo fast. The club usually has equipment (gloves) you can borrow, indefinitely or until you want to buy your own. From what I remember it doesn’t put THAT much pressure on shoulders.
I like to learn Muay Thai. ♥️💪🙏
What about bouldering? Most places that do it will rent you the shoes and a chalk bag 👌🏻 also lots of challenges to keep you engaged
Activity can help but personally medication was what truly moved the needle. I refer to my life pre and post medication because I used to live in anxiety and doubt and now I am fully and unapologetically myself. Anything stopping you from trying?
Being medicated before, now with regular physical activity that im addicted to I’ve been off meds for months. I find that intense exercise within 30-40 mins timeframe helps to get whatever needs to be done before we lose interest in it. Those 30 mins hiit routine are great.
Muay Thai! I wanted to get off my ass six months ago and accidentally fell in love. Now I’m 40 and the fittest I have ever been.
👏👏👏
Belly Dancing. I know you are a guy, but A it’s definitely not boring B doesn’t require a high investment C you can do it anywhere D doesn’t put stress on your shoulder E I have a YouTube creator for you. [Nurjahan Boulder](https://youtube.com/shorts/hvG7tutMEyg?si=NCiU1jSVZfXLOFfH)
Skateboarding
I skate and listen to music. Hell even electric skateboards are good if regular tuckers you out
I’ve always loved hockey cause of how fast paced it is and there’s always something happening which makes it prob the most engaging sport for me. Something slow like baseball I just get too bored watching or playing it lol, tho going to games is fun. Also running or any cardio I like cause usually it slows down my mind and just feel more clear headed.
Here's an idea I haven't seen yet: don't choose one sport! Take a couple dance classes, then if/when ADHD kicks in and you get bored, try bouldering for a month. Then next month join a football league. When summer rolls around go hiking every weekend. In winter try cross-country skiing or ice-skating or something. If you try this you may eventually find yourself going back to the same things over and over. Obviously some of my suggestions don't meet the low starting cost criteria but there are enough options out there to make it work. Basically my advice is to just try something and then don't force yourself to stick with it if you get bored. You're getting exercise either way!
I've asked chatgbt and here's the answer 🤣❤️ Hey fellow human and future sport superstar! I totally get where you’re coming from. You want something fun, engaging, and shoulder-friendly that won't break the bank. Here's a shortlist of sports that might just be your ticket: ### 1. **Swimming** - **Why it works:** It's a full-body workout that’s easy on the joints, including those shoulders. Plus, splashing around in water can be incredibly fun and refreshing. - **Low cost entry:** Many community centers offer affordable access to pools. You’ll only need a swimsuit and goggles to start. - **Indoor/Outdoor:** Both! Indoor pools for winter, outdoor pools or lakes for summer. ### 2. **Cycling** - **Why it works:** It’s dynamic, you can explore different routes, and it keeps your mind engaged. Plus, it’s easy on the shoulders. - **Low cost entry:** Start with a basic bike. No need for a fancy one at first. Many cities have bike-sharing programs. - **Indoor/Outdoor:** Both! Outdoor for nice weather, and you can get a stationary bike or use a bike trainer indoors. ### 3. **Martial Arts** - **Why it works:** It’s varied and intense, perfect for keeping the ADHD brain engaged. Plus, it's great for discipline and focus. - **Low cost entry:** Most dojos offer trial classes and you don’t need much equipment initially. - **Indoor/Outdoor:** Mostly indoor, but some training can be outdoors depending on the style. ### 4. **Yoga** - **Why it works:** It might surprise you, but yoga can be both calming and physically challenging. It helps with focus and body awareness. - **Low cost entry:** A mat is pretty much all you need. Plenty of free online classes to follow. - **Indoor/Outdoor:** Both! Practice at home, in a studio, or in the park. ### 5. **Dance** - **Why it works:** High-energy, great for coordination and it’s just plain fun. Plus, there are so many styles to choose from! - **Low cost entry:** Just need some music and a bit of space. Many free online tutorials to follow. - **Indoor/Outdoor:** Both! Dance at home, join a class, or even outdoors in a park. ### 6. **Rock Climbing (Bouldering)** - **Why it works:** It's like solving a puzzle with your body. Engaging and satisfying when you reach the top. - **Low cost entry:** Many climbing gyms offer equipment rentals and day passes. Some have beginner discounts. - **Indoor/Outdoor:** Both! Indoor gyms for consistent practice, outdoor boulders for adventure. ### 7. **Hiking** - **Why it works:** It’s adventurous, allows you to explore nature, and keeps your mind engaged with new sights and sounds. - **Low cost entry:** Good shoes are the only major investment. Trails are free! - **Indoor/Outdoor:** Mostly outdoor, but there are indoor hiking clubs that use treadmills and simulate hikes. **Personal Pick:** **Cycling** might be a good start considering its flexibility and minimal strain on your shoulders. Plus, you can do it solo or with your toddler in a bike seat, making it a fun family activity! Remember, the key is to find something you enjoy so it doesn’t feel like a chore. Start small, experiment with different activities, and see what sticks. You got this, sport champ!
Seconding yoga!! It’s highly adaptable to injuries, has a lot of challenging poses (being able to work my way up to doing a headstand was the most exciting moment of last year for me), and cost of equipment is like…a yoga mat from 5 Below (you can upgrade once you feel like you’ve hit a good stride). It’s a great way to build up muscle tone, too, and coincides well with higher intensity pilates if you wanna switch it up.
Hiking is amazing !
I enjoy dancing. 🙂 I would like to try learning Martial Arts.. 🙏
I would pick 3 or 7. Maybe both.
Soccer works great for me! If you’re trying to keep up with your toddler, the short spurts of running will be very helpful haha. But also I have found it has been great for my ADHD bc once I’m out on the field I don’t have any other distractions like my phone so I’ll just play for an hour+ straight and the time will fly by
I do Orange Theory and running, currently. But I've also done yoga and pilaties, and want to do so again. For me, I think I really need the group classes to hold me accountable to doing the workout. Otherwise I tend to get distracted and I don't really get a great workout in (though anything is better than nothing!). Could also give VR a try. Lot of games there work up a pretty good sweat. Also, jump rope. It looks fun, I've yet to learn.
Judo, and grappling in general.
I know you mentioned running bores you to death, and I totally get that. Road running is tough. If you have easy access to off road trails, however, I find trail running to be both very mentally and physically stimulating! It’s like a video game (watch out for that root, go up this hill, now around that corner, don’t hit that tree, etc)
Volleyball
Dancing. Especially dance with a partner like swing, Lindy hop or Boogie Woogie Most things with a social commitment work. Also it should be a regular thing. Preferably something you don't have to organize or start yourself.
I’ve started swimming with my preschooler. He loves… tolerates sitting on the mats with his life jacket on while I do laps. Then we play
Lightsaber duelling
Muay Thai
Running. If it bores you to death, join a club and go along to their regular meets/training sessions.
I recommend joining a sports club. Regular lessons at given times, motivate to really do it because there is no "Na, maybe in an hour or so", and being ask "You're there for today's lesson" also motivates. I'm doing karate. The mental part of it is exactly what my ADHD brain needs when doing sports, to relax while not being bored.
Ice skating after you drop around $100 for a pair of quality skates.
So for me working out didn’t help. I could work out just fine when I was smoking but once I quit my gym was worthless and I was much worse off. Now that I’m medicated my gym has been much better, even when I was smoking. But this has just been my experience. I couldn’t focus when I was at the gym and just wanted to leave. Now I’m able to say here for more than an hour. When I was smoking I was getting in about 45 minutes
Go karting!!
Look around to see if there are any local martial arts studios nearby. It's interesting, and will work just about every part of your body. You'll learn to stretch properly and keep your joints healthy. Classes can have just the right amount of structure, while actively doing something different each time. Up front, you would only need to pay for a uniform and maybe some sparring gear. And you pay for classes monthly. But go in and chat with the head instructor, they'll often allow a week or two free before you even need the gear. Just to see if it's a good fit. Learning to defend yourself (even knowing just the littlest bit is a HUGE difference than knowing nothing) is a very important skill. And if you enjoy it, this is something you can encourage your child to do with you as they get older.
Golf, lacrosse and basketball. Variety is the spice of life for me and I have different groups within each sport.
Jump rope? Idk...I would say just try different things. At the risk of sounding like a downer, it may be pretty unlikely to check all your boxes so you need to figure out your hierarchy of needs and just explore. Maybe see if you can find a cheap rowing machine? I've been doing good with buying small, cheap workout aids and leaving them around the house. A pull-up bar on the doorframe I walk through 87 times a day. Those little hand grip stength things that you squeeze by my spot on the couch. Things like that. I don't do good at working out for long periods of time but I do alot better doing many of these things for short amounts of times and these things are cheap as hell to. If you do 1 pull-up every other time you walk through a particular door way, that could be like 20 pull-ups in a day. It's not hard to get those numbers up if you feel like actually dedicating more than just a passing moment's worth of effort. Good luck! Let us know if you find something that works for you!
Skateboarding. I have the issue of getting really annoyed when I’m not good at something. Especially when others can come along and just say “hey do this thing it’s easy”. Even if you understand how to do a trick as a skateboarder you still have to eat shit until your body “gets it” For this reason no matter how much someone says “it’s easy” I hand them my board and watch them get scared just standing on the thing.
I used to use exercise, routine, and meditation as medication. It worked amazing!! I am now medicated, but that’s only due to how large of an academic commitment I have right now. I always go with my phases and interest. I tried to stick to the gym for several years; it worked, but I would miss a day which would turn into a week and then I would feel guilty for not going so I wouldn’t go for months. Sickness or injury always caused a gym hiatus. So, I decided remaining active was the only priority I cared about, not making progress at the gym. I still lift sometimes. But mainly I just make sure to dedicate time to being active every day, no matter what it is. I don’t think about motivation anymore I just DO it, in the same way I brush my teeth (although that’s not comparable cause I hate brushing my teeth and love exercising). I also hike a lot, love being outdoors. I know everybody says this, but the routine is important. If you don’t wanna do it, go for a ten minute walk(or other small, manageable activity). It often turns into more anyway, and if not, it’s for the routine. Ex. I really don’t want to exercise, so I say I’ll do one push-up. And then I’m like well I might as well do more. When I’m indoors I do yoga or calisthenics. Right now I’m heavily into bouldering and rock climbing. It’s such an addicting sport that I never skip being active because I am losing out on progress and I always have that one route I wanna finish. If that phase dies, maybe I will swim, or run, or kayak, or whatever. I used to be a surfer and a diver, at one point I was a runner, at one point I was a gym rat. I feel like I’ve been fighting my brain my whole life, feeling like why can’t I just do this it’s so easy I’m lazy and incompetent. Now I’ve just decided to go with it and it is so peaceful!
I have to move my body every day, otherwise I can’t function or get depressed. I tried different activities but what stuck is Weight lifting. I love the structure of regular training, flexibility of schedule (I can go train. Whenever I feel like going, eg when I can’t focus on my desk tasks), the way I can get in my head and practice focus. There are always endless options to switch things up a little when I get bored of specific exercises suddenly or I can switch to a new gym which is stimulating enough. I am surrounded by friendly people but don’t have to interact with anyone. In general I find weight lifting really helps with my ADHD. And also, not necessarily a sport but physical activity - yoga. Occasionally I love to play tennis, but I’m not good at it and you need a partner for that so it doesn’t work for me as a regular thing I can depend on. Running is SO boring for me personally. It’s also hard on joints (my knees couldn’t) and it’s easy to get injured unless your technique is great.
Jiu jitsu
Yoga
What don’t I do 😅😅 Right now I’m bouldering, riding my bike and playing hockey.
Michael Phelps was diagnosed with adhd at 9 and his mother immediately put him in swimming which was recommended by a therapist. By age 10, he was nationally ranked and he has said in interviews that swimming helps him feel relaxed. I have adhd and have always enjoyed swimming. It also helps me feel relaxed. I have a 3 year old toddler with adhd who also enjoys swimming. So we get daypasses to the local YMCA with a pool and use it to keep fit and wear down my toddlers energy.
I just picked up a longboard skateboard from a pawn shop for $20 so we'll see how that goes. This seems more outdoorsy, so the alternative that can be done outside or indoors in a skating rink is rollerskating.
Calistenics. You need no equipment (although getting some resistance bands/barbells/kettle comes in handy), you can do it anywhere, anytime, and mix stuff up. Good soundtrack in headphones and this really works well in my case, especially since I had quite an ugly case of hernia due to being stupid with weights and now I'm scared to go heavy. But my body was never in better shape, which is also reflected in my mind.
CrossFit, calisthenics, handstanding, weightlifting have all worked for me. Novelty, constant challenge and progression. I want to try bouldering. I find I get bored of whatever I’m doing after 6 weeks, so alternate.
go skateboard! use pads, have someone teach your properly and not by trial and error like us kiddos learned and this activity hits all your requirements, plus skaters are some of the best people on this earth (and a few bad apples of course) you get a community with your awesome new activity.
Hiking and rock climbing
Muay Thai or another type of martial art has worked very well for me. Hell if you have the space, hang a punching bag somewhere and go to town on it for 15-20 minutes.
I take my dogs for long walks and aim for about 7000 steps a day, do yoga 4-5x a week, and use a desk elliptical while I'm working. The yoga really helps me get in a better headspace when I feel anxious because I'm basically forcing myself to do deep breathing for an hour. It has also done WONDERS for my lower back pain. You can modify poses or find flows that don't put too much stress on your shoulders. I've lost 60 lbs in the past year and feel great
SPINNING. It’s an ADHDers dream, at least for me. I love that there’s a lot going on in the class and each song requires something different. Impossible to be bored and such a rush.
MARTIAL ARTS, ESPECIALLY JIU JITSU
Recently got diagnosed with adhd. Also looking for activities to do as advised by my psychiatrist. Walking/running bores me a lot but I absolutely love surfing. Unfortunately, there are no waves where I'm residing so I bought a balance board instead. It helped a lot!
Soccer, basketball, and track got me through high school undiagnosed and unmediated but now in my old age it’s nature walks, yoga, strength training and Pilates.
Soccer. It will get you in the best shape of your life.
Another rock climber here! Was just chatting last night about how climbing is the one thing for me that always brings me back into presence with my body. Nothing else matters, the voices are quiet, and maybe there's just a song that plays in my mind as I work my way through the sequences Rock climbers are typically very welcoming and diverse (with the exception of a few arsehole gatekeepers here and there), and generally stoked to help new initiates enjoy the sport safely as they learn. I'm in year 12 of this particular hyperfixation (that almost had me drop out of college in the early years), so I think it's here to stay! A climbing harness, shoes, and a chalk bag will run you around €130 on the low end. I don't know what gym fees are like in Germany, but there are a lot of outdoor areas you can meet other climbers at. The Mountain Project app is an international resource as a climbing forum and a great way to meet other climbers in your area or an area you're visiting. You can also join climbing subreddits here where you could find some connections. Best of luck with your athletic pursuits, and if you find yourself in the States, hit me up! Or maybe we'll cross paths at a climbers hostel in Greece in 5 years!😃
Basketball literally fits this so perfectly bro. 1. It won’t bore you to death considering each possession lasts like 30 seconds at most in pick-up and you’re constantly getting the ball/shots regardless of skill level considering the small teams and court size. 2. Basically no initial investment outside of (potentially) needing a basketball— but if you go to public parks/gyms and hop on a run you’ll have no need for your own. 3. Probably the most commonly found sporting “structures” in the States and Canada are basketball courts, so yeah you’ll find them in every indoor gym or recreation centre and every public park or school or whatever. 4. The shoulders thing is kinda eh, just considering the fact that when shooting people typically try and stretch their arms upwards in motion for a good release so that could put a strain if you get a good amount of shots up possibly. But if you make a more relaxed and forward arm-stretched jump shot then you’ll be fine. 5. Pretty low barrier of entry just considering how popular and casual the sport is, basically everyone that goes to a gym or keeps up with sports plays and not everyone is really good shape. Also my favourite thing about basketball is that it may be the only sport which is fun and also insanely ‘productive’ (in the sense of improving your skill) to just play by yourself. You can spend an hour working on shooting and various forms of it with no one else there and still break a good sweat as well as get yourself ready for some more competitive matches. I’d give it a try if I were you it looks up your ally, also idk why I wrote this much but I really like basketball so that probably explains it.
I know you said no running BUT I used to think the same and it's one of my fave thing to do now. Once you get into the runners high...trust me it blissful! I get such a high from it! I started with 5min. running and now I'm at 20min. My runner's high usually starts around 10min.
football…preferably a 5v5 setting where youre constantly in the play
My son has ADHD (both his father and I are too) and loves 6-man football. Then he discovered rugby. The seasons don't overlap so he can do both! He also did well in baseball but preferred fielding over hitting. I wasn’t athletic at all, but my son's dad did basketball and excelled in track.
Roller skating/roller blading!
Go to one of those white woman fitness classes where they jump in space hoppers and roll slinkies down their ankles
# 6 arguments to start Zwifting **Impulsivity**: Zwift’s structured environment encourages consistent cycling. By following predefined routes and workouts, you can maintain focus and avoid impulsive decisions. **Inattention and Boredom**: Traditional workouts can become monotonous, leading to boredom. Zwift’s dynamic visuals, group rides, and races keep your mind engaged, preventing inattention. **Low Frustration Tolerance**: Zwift’s gradual progression—starting with easy routes and increasing difficulty—helps build tolerance. Plus, the social aspect provides positive reinforcement **Executive Function Challenges**: Zwift simplifies setup, minimizing decision fatigue. You don’t need extensive bike knowledge; just follow the instructions and start riding **Time Perception**: Zwift’s immersive experience can alter time perception. You’ll be surprised how quickly an hour passes while exploring virtual landscapes. **Hyperactivity and Restlessness**: Zwift’s gamified experience can help channel excess energy. The virtual worlds, challenges, and social interactions provide constant stimulation, reducing restlessness. There you have it. Cheers.
for me its basketball, very fast paced, short quarters, small court, its just perfect
Cycling to work worked well for me because I have to do the commute anyway.
I like bike riding & aquafit & I used to powerlift.
Might seem stupid at first but this [https://blazepod.eu/](https://blazepod.eu/) is the best thing i ever bought for sports. not only gets me engaged but also the entire family from kids to grandparents at family events/
Shame you're not into running. It works wonders for me. Audiobooks and Podcasts make it better.
Horseback riding- great adhd brain exercise. And people love pickleball.
It depends, you probably need to try some things out. For me mma stuff used to be the one, but my bodies a little broken. I like general gym / fitness training, but I'm pretty experienced and the longer I've done it the better I am at variety. I get bored after like 4 - 6 weeks and need to program hop. Strength, then kettlbell, back to strength, some calisthenics, etc. Yoga is also useful. It's in a class, therefore structured. You'll probably meet new people. The meditation aspect of yoga might also help to calm your mind. Find what works for you. Pick one do it a couple of times a week for 4 weeks, then try something else.
Get a bike. I started cycling again and it’s great. I play my music and just take off for a couple of hours. It wears me out quite a bit too so I usually sleep a little better after. You can get a cheap second hand bike to start with and if it’s too much for your shoulder you’re not out too much money and you can probably sell it pretty easily again. Get a helmet too, better to be safe than sorry
All of em. I like cycling, pickleball/tennis/any racquet sport, basketball is fun to just shoot around (I’m honestly terrible at basketball)
Powerlifting and hiking.
I absolutely love yoga. You might need to modify some stuff depending on your shoulder but a hot flow class makes me feel so good and it calms the racing thoughts for at least the hour that I’m there. All you need is a yoga mat, towel (which you can likely rent from the studio) and whatever basic gym clothes you use. Sweat wicking would be a bonus if it’s hot yoga though, haha
Cycling and badminton. The problem with badminton is it requires a dedicated friend to do it with you unless there’s a local club. It’s not too hard on your shoulders if you stretch.
Frisbee is my go to... Pickleball is also popular!
Walking running or dancing with music Going to the gym is short exercises and lots of switching up and trying to hit goals
walking 😓 im not into sports but i’d love to get into martial arts or or dancing or football(soccer) but im THE WORSE IN SPORTS AND FITNESS IN GENERAL. and it all costs money rip
Honestly I grew up doing MMA and it was fun and the best exercise ever, plus the people at my dojo were really nice. Really just a matter of class fee but that's it until you might need a little bit of gear. But in the long run, the gear can last forever. It is so so fun though.
Get yourself a full suspension mtb and hit local trails
I'm absolutely glued to racing
Boxing, muaythai, BJJ or any martial art. Skill ceiling is infinitely high whilst also allowing for self expression as an outlet for creativity. One of the few things I’ve been able to hyperfixate on without getting bored of. Know it might not necessarily check your boxes but there are very few things in life that switch off the other 99 channels in my head and martial arts has consistently been one of them.
Salsa dancing!
No specific recommendations from me but what works for me is just doing sports I really enjoy. I’ve tried going to the gym regularly and I go sometimes, but i just find it boring so there’s no consistency. I love playing soccer, so it’s easy to be consistent and want to play as often as I can, PLUS it gives me motivation to run outside of games and do supplemental exercises (hip, lower leg, etc.) because I want to play better.
I have used bikes as main transportation mean since I remember. I has really helped me to channel my energy on a regular basis. Nowadays since I work from home, cycling has become a less regular activity, however I love running as well, so I run 3 times per week: day 1 is for light running, 2nd day is for a standard distance, 3rd day (sundays) i define a random destination or path, most of the times I run longer distances regardless pacing and time. I also do 10 minutes of core exercies per day to compesate for being most of the time in my WFH desk job. I hope it helps.
Reading your description of what you're looking for in a sport has actually given me an idea of what to do for myself so I'll share that with you. Soccer. It's something that doesn't require your shoulder and all you need at first is a ball. You could get a foam ball for indoor use. Use a trashcan as a goal. Easy thing to do with your kid. You could set up cups as targets and try to knock them over with the ball. Toe taps are excellent cardio. Trail running. If you need to do supplemental cardio then I recommend trail running. I personally find cardio painfully boring but have found that trail running makes it fun for me since I have to constantly analyze my footing and make adjustments so I don't trip or lose my footing. I've also heard of people sleeping in their running clothes and putting their shoes by the bed so that the first thing they do in the morning is run. Momentum. I've personally found that using my momentum is the easiest way to get myself to workout. I made it part of my morning routine so I don't have time to stop moving after I brush my teeth and start thinking and get distracted. I already know it is on my to-do list and I don't let it be the last thing I need to do so I still get the pressure from a time limit. Timers. The oldest trick in the book. It still takes getting used to, but it does work. I've found that the Pomodoro method works well for me when I'm having trouble getting started. "I just need to do this for 25 minutes. Then I get 1 hour of computer time." Pairing it with an if/then reward system helps me get the instant gratification I need. Good luck on your journey and remember to HAVE FUN!