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(upbeat music)

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Our annual ADHD health and wellness planning workshop

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happens next week, May 12th and May 19th.

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So this workshop is designed to support you

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in optimizing your health routine.

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There are things that we know we should be doing,

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but we're not because it's difficult.

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Life is happening, things are going really fast,

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and it's hard for us to slow down

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and take time to build our exercise routine,

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dial in our nutrition plan,

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do what we need to do to get better sleep,

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so we build in our wind down routines

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at the end of the day.

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There are so many aspects of building a wellness routine

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that it can get very overwhelming.

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So I've designed this workshop over many years

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of observing my life coaching clients

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to give you exactly what you need

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to build that support system into your life.

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So as with all of our other online workshops,

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we have a community around the world

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that gets together, supports each other,

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connects in both via the live events

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and through a discussion group.

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In between the live sessions,

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we will have a topic that all of us

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will be focusing on each day

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so that we can incrementally support our wellness plan.

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All sessions will be recorded,

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so if you can't attend the live sessions,

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you can follow along via the discussion group

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and our emails that go out once a day.

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So I hope you can join us.

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If you'd like to learn more,

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go to drummerinthegreatmountain.com/workshop.

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It's starting to fill up,

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so I would encourage you,

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if you're interested to sign up as soon as you can,

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we'll probably close registration on Sunday the 10th.

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So I hope that's helpful and I hope you can join us.

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(upbeat music)

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(upbeat music)

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- Welcome everyone, thanks for tuning in.

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I'm your host, Michael Joseph Ferguson.

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I hope you're all doing well.

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In today's episode,

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we'll cover how to simplify your exercise routine.

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So keeping with an exercise routine

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is notoriously difficult for us.

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I know this as a coach

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'cause I work with so many of you,

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but a regular exercise routine,

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as I can attest to myself, can be life changing.

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But it's important to understand what actually works.

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How do we keep with the routine?

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What types of exercise work better than others

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in terms of increased mental clarity

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and focus and reduced anxiety?

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And how do we schedule our exercise routine

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in a way that we can stay consistent with it?

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So we're gonna cover the neuroscience.

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I'm gonna reference some specific studies,

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including the type of exercise

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that can increase your memory by up to 16%.

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So I'm happy to report the new book is done.

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It will be released very shortly.

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We were hoping to do a release on Earth Day,

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but I needed to secure the rights to a couple photos

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and we just got those about a week ago.

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So it's a very visual book.

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It's gonna be,

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a lot of what you've all been asking for for many years,

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which is the "Drummer in the Great Mountain"

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is a large book.

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I know a number of you have reached out and said,

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I got the book, I haven't read it all the way through.

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This is the book for you.

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It's highly visual, it's in color, it's hardcover.

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I think you're gonna really enjoy it.

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So if you wanna be notified

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when we do the release party online

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and when it becomes available,

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please join the email list.

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Go to drummerinthegreatmountain.com and subscribe.

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And we will keep posted.

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Okay, how to simplify your ADHD exercise routine,

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what actually works?

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So the challenge is it's very difficult for us

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to keep with our exercise routine.

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We often get into a streak for a couple of days

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or maybe a week, then we fall off again.

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And then we're often reluctant to start up again

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because we're concerned we'll just fail.

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And it's the same pattern that then gets more

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and more ingrained and that's what keeps us stuck.

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So the solution is to simplify your exercise routine.

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Most of you as a coach and working with a lot of you

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over complicated and set too high a bar.

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You wanna optimize for what actually increases your focus,

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reduces your anxiety and overwhelm

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and brings you the self-esteem

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because you're doing it regularly.

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And it doesn't have to be complicated.

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It doesn't have to be hard.

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It just has to be consistent.

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So first off, we need to know why we should exercise.

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Why is cardio exercise?

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Why is exercise in general helpful for us

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when we have ADHD tendencies,

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when we have challenges with focus,

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mood, procrastination, motivation.

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So we need to look at what does the neuroscience say?

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So I'm gonna go through each of these topics.

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Gonna give each point and then each one of these corresponds

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to a medical study that I will leave in a link

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in the description of this episode.

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So the first topic is improved executive functioning,

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mood and attention.

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And what do the studies say?

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The studies say 10 to 15 minutes

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of moderate intensity cardio exercise,

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that's brisk walking to light jogging,

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is sufficient to trigger immediate improvements

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in executive functioning, mood and attention.

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So if you've been listening to this podcast

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for a long time, you know, I've been stating this constantly,

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but let's keep going 'cause there's other pieces here.

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So what about reduced cortisol and perceived stress?

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When we're stressed, we tend to procrastinate,

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we tend to get overwhelmed,

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we tend to get distracted by other things.

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That is sort of the mechanism at play.

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So what do we find in terms of reduced cortisol

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and perceived stress?

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Consistency is more critical than intensity.

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So low to moderate intensity aerobic exercise,

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that could be jogging, brisk walking, swimming, cycling,

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for as little as 15 minutes per day

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has shown to greatly reduce cortisol and perceived stress.

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There's another study that just discusses that piece,

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but let's keep going.

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So what time of day is best?

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The studies show morning, they call it the morning spike.

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Exercise in the morning provides

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the most significant cognitive protection

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and symptom relief for the remainder of the day.

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So morning exercise is typically better.

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Now I wanna highlight that for many of you,

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if you can't do morning,

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I can tell you from personal experience

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that that is just one factor.

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You can exercise, especially in the afternoon

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when you're dipping,

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and it can still have a great improvement

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to your mood and focus.

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Not only for that day,

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the potentially the day after,

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which is always what I'm aiming at.

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So to distill all those points down,

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we're looking at 10 to 15 minutes a day

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of moderate intensity cardio workout,

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ideally in the morning,

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but not necessarily,

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and that will have noticeable improvements

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in terms of executive functioning,

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mood and attention,

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reduced stress and reduced cortisol.

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Okay, but let's go a little deeper.

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Is it better to exercise indoors or outdoors?

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And the resounding response from the studies is,

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outdoors is better.

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So first off, reduction in rumination,

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walking in nature or exercising in nature

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specifically decreases neuroactivity

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in the subgenial prefrontal cortex,

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a region associated with morbid rumination

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and self-focused negative talk.

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Urban exercise that includes indoor gym exercise

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does not show the same neural down regulation.

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Let's keep going though.

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So what about efficacy for clinical anxiety and depression?

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A 2026 meta analysis found that green exercise

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has significantly a larger effect

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on mental health outcomes than indoor exercises,

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effectively ranking it as a primary intervention

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for reducing clinical psychological distress.

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Okay, so now is it better to exercise with shoes on

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or barefoot?

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And there are multiple studies that show

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that barefoot exercise is actually better.

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And there's quite a few of them.

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The first study shows that direct electrical contact

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with the earth significantly improves vagal tone.

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Research shows that grounding the body

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reduces skin potential

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and shifts the autonomic nervous system

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towards a parasympathetic state almost immediately.

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So if you are in a sympathetic nervous system response,

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you are in fight or flight.

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When you're in parasympathetic nervous system response,

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you are in rest and digest.

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So basically calming your nervous system down.

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In terms of neuromodulation of brain waves,

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we spoke about, if you haven't listened to the episode

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in a while, about a year and a half ago,

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I did an episode on brain waves and ADHD.

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Barefoot contact with natural services alters

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the bioelectrical environment of the body

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leading to immediate changes in your EEG.

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So it typically increases alpha wave activity,

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which is associated with relaxed alertness

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while decreasing high beta waves

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associated with high stress.

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So once again, stress reduction.

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But here's the kicker.

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This is the one that I did not know

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until I started doing research for this episode.

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Barefoot exercise is shown to improve memory.

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Running or walking barefoot on uneven natural terrain

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requires proprioceptive demands.

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And this tactile load forces the brain

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to recruit working memory resources,

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resulting in a 16% improvement in memory tasks

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compared to exercising in shoes.

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So if you wanna go the optimal route,

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10 to 15 minutes a day, exercise barefoot in nature,

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there's a lot of studies that show

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that that is probably your best bet

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to maximize your daily exercise routine.

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And we gotta remember when we were kids, we knew this, right?

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We'd go out, we'd run all the time.

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We were always moving, we were barefoot.

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We sometimes get splinters on our feet,

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but that is, we naturally knew

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that that was the best way to go.

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And as we get to adults and we start to stiffen up

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and we gotta force ourselves to be an adult

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and act a certain way, we lose sight

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of this intuitive nature inside us

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that says this is the way we should be exercising.

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So okay, so let's go through

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and start to integrate some of these tips.

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So tip one is keep it to 10 to 15 minutes a day.

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Aim for shorter exercise routines.

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I just hear from so many people saying like,

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if I don't hit 30 or hit 40 minutes, it's not worth it.

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And that's what's keeping you from keeping,

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getting a routine going that you can keep with every day.

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You're making it too hard.

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Reduce it down.

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The science shows unequivocally

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that you only need 10 to 15 minutes a day

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for the cognitive benefits of it.

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I'm not talking about losing weight,

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but if you're exercising daily,

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you're most likely gonna lose weight as a result as well.

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Make it a non-negotiable.

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So in terms of whether you take ADHD

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or don't take ADHD meds,

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from working with lots of different people

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from my experience, I can say that either way,

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it's going to help.

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Either way, you're going to see

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most likely significant improvement

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in mental functioning if you exercise every day.

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There's just, I haven't seen anyone that came through

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that said, I'm exercising every day,

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I'm getting no benefit from it.

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I've never had that happen.

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To get the streak started, get the pattern going

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so you're doing it three days in a row.

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So just tell yourself,

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I'm don't have to think about doing this forever.

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I'm just gonna do a three day challenge.

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I'm gonna exercise 10 to 15 minutes a day for three days.

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As we stated, if you can do it in the morning,

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that's great, but what I would say is just tell yourself,

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I need to exercise 10 to 15 minutes sometime during the day.

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So if you can do it in the morning, great,

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but if it's the afternoon, that's also a great time.

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If it's before dinner, that's fine too.

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As you get towards evening time around six or seven o'clock,

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you can have some challenges with exercising,

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over energizing yourself,

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and then having a hard time sleeping.

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So you should probably have a cut off around 7.30 p.m.,

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depending on what time you go to sleep.

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If you can afford it, hire a trainer for one month,

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that I've just watched so many clients really benefit

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from just having another person support them

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in a training session once a day.

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If you're not doing it once a day,

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then maybe two or three sessions a week

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that are a little more high intensity.

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Pick exercise that you enjoy,

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biking, running, swimming, sports, dance,

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rebounder, that's trampoline, stationary bike, sports,

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I mean, like I mentioned, sports.

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Go through and find something that you enjoy doing

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so that you're more motivated to do it.

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Pick a spot that you'd like to go to.

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Ideally, if you can exercise outside,

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that's gonna be helpful.

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So find a nature location near you that you really like,

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that's going to help.

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And having a support group is really important.

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So that's why we're doing this workshop,

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but also just in general, either with your spouse,

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with someone you know, having an exercise buddy,

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joining a running group can be really helpful,

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joining a sports group can be really helpful.

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I know a lot of people are into pickleball.

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As we get older, that's a sport

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that a lot of people take on.

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And that's great.

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If that gives you the community motivation to do it,

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then that's a really great way

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to kickstart your exercise routine.

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Okay, so there you have it.

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That is, how do you optimize your exercise routine?

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Those are some very key examples backed by neuroscience.

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I will leave those links in the description

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so you can take a look at those yourself.

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And if you would like to join us

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in our upcoming wellness workshop,

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we only do it once a year.

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So if you can join us, it's gonna be fun.

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We always have a good time.

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And then also people tend to stay connected

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via the discussion group well after the workshop.

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So if you'd like to join us,

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go to drummerinthegreatmountain.com/workshop.

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And I hope that was helpful.

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So I hope you all have a wonderful rest of your week,

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wherever you are in the world.

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And until next time, be well.

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- Thanks for joining us.

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If you'd like to learn more about the book,

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"The Drummer and the Great Mountain,"

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visit drummerinthegreatmountain.com.

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To join us on social media,

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click the links at the top of the homepage.

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Help us spread the word.

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We're a small press and reviews really help.

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If you've been enjoying the podcast or the book,

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consider writing a review on iTunes, Amazon,

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Goodreads, or your podcast app.

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If you're new to the podcast

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and want to quickly get up to speed

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on the concepts we discussed,

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check out our free five-day mini-course.

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Visit drummerinthegreatmountain.com/mini-course.

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If there's a topic you'd like us to cover

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on future episodes, we'd love to hear from you.

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Please send us an email at info@drummerinthegreatmountain.com.

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(gentle music)

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, thank you. (gentle music)

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(gentle music)

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(gentle music)

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(gentle music)

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(gentle music)

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(gentle music)

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(gentle music)

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[BLANK_AUDIO]