The Role of Movement & Exercise in Mental Health & Neurodiversity

How often do you think about movement as something that supports your brain, not just your body? 

Gone are the days where exercise was only seen through the lens of weight loss or “getting in shape.” Movement is so much more than that. It’s not just about changing how we look, it’s about supporting how we feel, how we focus, and how we function in the world.

We already know that movement can lift our mood and alleviate anxiety. But what’s becoming clearer through emerging research is that movement directly supports brain health  improving memory, attention, sleep, emotional regulation, and so much more.

Movement & Neurodivergent Brains

For neurodivergent individuals, especially those with ADHD or Autism, movement has the power to calm the nervous system, regulate emotions and support executive functioning.

Supporting an ADHD Brain Through Movement

Let’s recap: ADHD impacts executive functioning - things like planning, working memory, attention, and impulse control. This often shows up as:

Forgetting to follow through on tasks

Feeling easily distracted or disorganised

Restlessness or internal hyperactivity

Difficulty starting or completing things

Stimulant medication is the first line of support, and for good reason -  stimulants help increase the amount of dopamine and norepinephrine in the brain. These neurotransmitters are key for attention and motivation, and by increasing these levels the communication between neurons in the brain is increased.

ADHD can make it hard for your brain to “talk” to itself effectively e.g. forgetting to do a task - stimulants help neurons connect and communicate essentially helping the brain “connect the dots” more easily (e.g. think of a task → follow through on it. Think of putting the washing away  →  going and putting the washing away). 

(If you want to learn more about how ADHD medication works, read our ADHD Medication blog here. )

Exercise activates these same neurotransmitters (dopamine and norepinephrine), and research shows that even a single session of physical activity can improve focus and executive function.

• Studies show moderate-to-vigorous exercise positively impacts several executive functions like inhibitory control (stopping impulsive actions), working memory, cognitive flexibility (shifting attention between tasks), overall attention and behaviour - all of which an ADHD brain typically struggles with!

  
  

• Physical activity can also help reduce hyperactivity, restlessness and anxiety (which can often manifest as internal hyperactivity) by serving as a release of excess energy

Hot Tip: Try getting some movement in at the start of the day as this can be a great way to regulate your nervous system and set you up for a calmer, more focused day.

Even short bursts of physical activity can:

Improve focus before school or homework

Help manage emotional dysregulation

Provide a natural boost to motivation and mood

Supporting an Autistic Brain Through Movement

For many autistic individuals, movement is a natural and intuitive way to regulate the nervous system. 

It can help: 

Reduce anxiety and sensory overload

Support emotional regulation

Build body awareness and coordination

Provide soothing sensory input (especially proprioceptive and vestibular input)

Offer a sense of rhythm, repetition, and predictability

Understanding Proprioceptive and Vestibular Input - Movement as Sensory Nourishment

When we talk about movement and regulation, we often mention proprioceptive and vestibular input -  two lesser known but essential sensory systems.

Proprioceptive Input: The Body's Internal GPS 

Proprioception is the sense that tells your brain where your body is in space - even with your eyes closed. It’s how we know how much pressure to use (e.g. picking up a glass without breaking it), how to walk without looking at our feet, and when we’re grounded or off balance.

Proprioceptive input comes from activities that put pressure on the muscles and joints, like pushing, pulling, lifting, squeezing, or jumping.

Examples include:

Carrying a heavy backpack

Jumping on a trampoline

Using resistance bands

Crawling through tunnels or climbing

Bear hugs or weighted blankets

For many autistic or ADHD individuals, proprioceptive input is deeply regulating because it:

Grounds the body when overwhelmed or overstimulated

Helps release big emotions

Brings calm through deep pressure and muscle feedback

Improves focus and body awareness

💡 If your child often seeks heavy work (like climbing, crashing into things, or loving tight hugs), their body might be naturally craving this input. If as an adult you love lifting weights, doing heavy work and exercising in general, your body might also enjoy this input!

Vestibular Input: The Sense of Movement and Balance

The vestibular system lives in the inner ear and helps us with balance, posture, and movement. It’s activated anytime the head changes direction or position - spinning, swinging, rocking, or rolling. For some, this input is alerting and energising (great when under-stimulated or fatigued). For others, it’s soothing and regulating, like rocking in a chair to fall asleep.

Examples include:

Rocking chairs or swings

Spinning on a swivel seat

Somersaults or rolling down a hill

Hanging upside down from playground equipment

Everyone processes this input differently -  what’s regulating for one might be too much for another. The key is always following their cues and giving them the autonomy to choose what feels good.

The vestibular system lives in the inner ear and helps with:

Balance and coordination

Postural control

Eye tracking

Feeling safe when the body is moving or still

Why This Matters for Neurodivergent Brains

Many neurodivergent children (and adults) naturally seek out proprioceptive or vestibular input throughout the day, not because they’re misbehaving, but because their nervous systems are trying to regulate. When we understand this, we understand why movement is so important. 

As adults, we might go for a walk, stretch, or lift weights to feel better - this is the same thing. Our kids are just showing us what they need in a different way.

For neurodivergent individuals, movement is often not just about fitness, it's about regulation, and self connection.