September 7, 2025, 3:39 pm | Read time: 5 minutes
When FITBOOK author Catharina Deege received her ADHD diagnosis, she felt quite alone with the new realization. The symptoms that had accompanied her throughout her childhood and youth could now be explained, but what does treatment look like? As a hyperactive-impulsive ADHD type, she particularly noticed physical restlessness: fidgeting, inability to sit still, and leg bouncing were part of her daily life—until she discovered how much exercise helped alleviate her ADHD symptoms. She has now found the perfect mix of three sports for herself.
ADHD and Sports: My Approach to the Diagnosis
As a woman, I received my diagnosis quite early. At 22, the thought that I might also be affected by ADHD wouldn’t leave me. According to a study by psychologist Christina Hartmann, I’m not that late: She examined gender-specific differences in diagnosis. In cooperation with ADHD Germany e.V., she conducted a study in 2019 where a full 80 percent of the women surveyed said they only discovered their ADHD after the age of 35.1 I can therefore consider myself lucky to have had certainty for so long.
The idea that my hyperactive-impulsive symptoms might fit the picture of ADHD came from my own family. My older brother, who was diagnosed only after school, was my role model. He passionately played soccer throughout his youth. The exertion on the field seemed to help him combat his still-hidden hyperactivity symptoms.
I learned a bit of soccer and some cool tricks from him, but soccer is not my sport. Especially as an adult, I find it exhausting to rely on others, join a club, and then play either in bad weather or in a stuffy hall. I wanted to choose a different sport that would improve my worst hyperactivity symptoms.
Now I can say: I haven’t found that one miracle sport. The mix of three sports is my very personal solution.
Strength Training Against Mental Chaos
During exercise, neurotransmitters are released in the brain—including dopamine and norepinephrine. These substances play a significant role in ADHD because they affect our attention and impulse control. Studies suggest that exercise can work similarly to medication: It helps balance neurotransmitters.2 And I can only confirm this from my own experience.
Through a friend who works as a fitness trainer, I got into strength training. He had been trying to convince me for a while, saying that this type of training might appeal to me. I had previously tried functional workouts, which were mainly high-intensity. Afterward, I often felt drained, but not necessarily in a good way.
Now I wanted something different, something more structured and calmer. I started regularly attending strength training sessions with my friend and quickly noticed the benefits. Not only because you see progress quickly, but also because of the effect afterward: I’m exhausted but satisfied. After the roughly 50-minute workouts, I fall into bed tired—my body finally comes to rest. That’s exactly what I need, as insomnia is one of my ADHD symptoms.
The regular strength training sessions show results: My constant fidgeting noticeably decreases on the days after training because my body finally feels exerted. Often, when I’m already at the gym, I add a short session on the treadmill: some cardio to really tire myself out. That’s my routine at the gym, which I follow at least twice a week. And this rhythm ensures that my hyperactivity fades into the background.
From Exhaustion to Calm
But hyperactivity isn’t just physical. It’s also mental: racing thoughts that can’t be turned off, constant inner noise. I knew I needed a second pillar—something to bring me peace. And what sport is better suited for that than yoga?
For me, it was clear: I need a yoga teacher whose classes not only challenge physically but also allow space for reflection. The moment of silence at the end of each session—Shavasana, the final relaxation—is particularly important. During this time, I can switch off, be completely present, and calm my mind.
I practice yoga once a week as a balance to strength training. And it helps not only against mental unrest but also supports my body: The stretches relieve the muscle soreness from strength training and promote flexibility. Above all, I notice that my mind is quieter afterward. It’s almost as if my head is reset for a moment.
“Looking Back, My ADHD Diagnosis Clarified Many Things for Me”
ADHD in Children: How to Recognize Symptoms Early
Dancing as a Daily Dopamine Booster
In addition to strength training and yoga, dancing is my daily mini-therapy. I don’t need much for it—no club, no specific style, just a little space, headphones, and my favorite songs. When I dance, I get a real dopamine boost. I move intuitively, let my body take over, and get myself going for the day or process whatever is present. On days when I feel I need more physical exertion, I have a spontaneous dance session in the evening—just in front of the mirror.
My Personal Sports Recipe for ADHD
With my ADHD, it’s not about finding the one sport that magically makes all symptoms disappear. What really helps me is the mix. Just as my ADHD brain constantly seeks new stimuli and challenges, monotonous sports wouldn’t be beneficial for me either.
I love moving to music—that’s where dancing comes in. Strength training helps me become physically stronger and tire myself out. And yoga provides the mental balance I need to find peace. This combination is my very personal recipe.
What I want to share with others affected: Try things out. Not every ADHD experience is the same, as individual as each person, so are the solutions. But I can highly recommend multiple sports that move between tension and relaxation. They bring balance not only to daily life but also to the mind, satisfying the recurring need for new experiences.