FITNESS DOESN’T HAVE TO BE A STRUGGLE FOR NEURODIVERGENT WOMEN. WITH A FEW ADJUSTMENTS TAILORED SPECIFICALLY TO YOU, YOU CAN ACCESS THE BENEFITS OF EXERCISE–AND HAVE FUN WHILE YOU’RE AT IT.
Getting started in your fitness journey can be challenging for anyone, but add in sensory sensitivities, procrastination, fears surrounding new social settings and environments, or have (or suspect) a neurodevelopmental disorder like ADHD or autism, and the challenge may seem even greater.
Mainstream tips and advice regarding exercise can be ineffective for people who experience these types of struggles. In this article, we’ll share tips and tricks specifically designed for women who struggle with typical exercise advice, so fitness can be more accessible for every woman–no matter where you are in your journey.
WHAT DOES IT MEAN TO BE NEURODIVERGENT?
“Neurodivergent” refers to individuals whose brain functions, processes, or interprets information in ways that differ from what is considered typical or “neurotypical.” This includes conditions such as autism, ADHD, dyslexia, dyspraxia, and others, and it means that neurodivergent individuals may experience the world differently. For example, autistic individuals might be hypersensitive to sensory input, such as bright lights, loud sounds, or certain textures, which can make public spaces or social situations overwhelming. Those with ADHD may struggle to focus for long periods, get easily distracted, or have difficulty organizing tasks, making daily responsibilities feel chaotic. People with dyslexia may face challenges in reading or processing written language, which can slow them down in completing everyday tasks. Similarly, individuals with dyspraxia may have motor coordination difficulties that affect basic physical tasks like writing or tying shoes. These differences highlight the need for more inclusive strategies and tools, especially when it comes to fitness, as neurodivergent individuals may require approaches that accommodate their unique ways of perceiving and interacting with the world. If any of these experiences resonate with you, be sure to contact your doctor for more information.
HOW EXERCISE BENEFITS NEURODIVERGENT WOMEN
For women who are neurodivergent or experience sensory issues or social anxiety, exercise isn’t just beneficial—it’s essential. The unique challenges these individuals face can make it harder to focus, regulate emotions, or find consistent routines. However, exercise offers a powerful way to address many of these concerns. It can improve focus, increase energy, and encourage emotional regulation, which is especially important when navigating sensory overload or anxiety. Regular physical activity can provide positive sensory input, helping to calm the nervous system, while offering an outlet for excess energy that may otherwise feel overwhelming. Creating a reliable exercise routine also brings structure and predictability to the day, which can be a key factor in managing anxiety and stress. Additionally, exercise can promote better relaxation, improve sleep quality, and strengthen muscles and bones, helping to support both physical and mental well-being
GETTING IN TOUCH WITH YOUR NEEDS
Understanding your specific needs and limitations is a crucial first step in your fitness journey. Recognizing and accepting what does and doesn’t work for you will inform how you approach exercise. For example, an autistic woman might not be suited to the gym because of the bright lights, loud noises, and uncomfortable feeling of being perceived. On the flip side, she might excel with structured video lessons with clear and direct instructions that can be done from home.
Here’s your reminder that you’re allowed to customize your fitness routines and exercise differently than neurotypical people. For example, just because the women around you might go to the gym wearing tight leggings and a sports bra, doesn’t mean you have to. If wearing baggy clothes makes you feel more comfortable and reduces sensory input, then you can wear baggy clothes. If you struggle to maintain focus and energy for a one-hour yoga class, you could instead redirect your energy towards something that will work with, instead of against, your need for more stimulation, like interval training or shortened, varied workouts.
It’s not only okay to accommodate your needs–it’s essential to your health.
MAKE A FITNESS GAME PLAN THAT SUITS YOU
Just because there’s barriers, doesn’t mean there aren’t solutions. Finding what’s right for you can make all the difference in ensuring you have access to physical fitness just like anyone else. These are some of the common barriers and possible solutions for neurodiverse women when it comes to exercise.
CHANGE IN ROUTINE
While an exercise routine can offer structure and stability once it’s established, it can be challenging to integrate it into your existing schedule. If you struggle with disruptions to routines, the sudden addition of an exercise schedule might feel overwhelming.
Breaking down workouts into smaller, more manageable tasks can make it less overwhelming. First, decide on a weekly schedule. You could start with three days a week—Mondays, Wednesdays, and Fridays at 5pm, for example. Then, break down the steps you have to take on those days. Maybe your first step is changing into workout clothes. For the first week, set reminders for the days and times you’ve determined and change into your workout clothes. You don’t have to leave your house, pick up any weights, or jump on the treadmill if you don’t want to. When putting on your workout clothes feels less overwhelming, add the next step. Maybe that’s driving to the gym, or turning on your treadmill and getting used to the settings. Again, you don’t have to leave your car, or step onto the treadmill until you’re ready. Easing into your new routine like this will reduce anxiety and help you stay committed while managing feelings of overwhelm.
EXECUTIVE FUNCTION CHALLENGES
Executive dysfunction refers to difficulties with cognitive processes like planning, organizing, decision-making, and impulse control, often leading to challenges in managing tasks, time, and emotions. To combat executive dysfunction, consider employing an exercise partner. Body-doubling, a technique involving doing a task in the presence of another person, can be a great way to help you stay focused and accountable, while reducing anxiety and keeping you motivated. Virtual body-doubling works too!
You can also try sharing your exercise schedule with a friend or family member and ask them to check in with you at predetermined frequencies and times. Setting timers can also be a great way to make sure you don’t forget to exercise.
SENSORY SENSITIVITIES
If the noisy, busy gym will cause you to shut down from the heightened sensory input, consider alternative places to exercise like home gyms or a quiet park. Noise-cancelling headphones, sunglasses (even indoors), and fidget toys can also offer some relief. If sweating is an uncomfortable experience for you that will prevent you from exercising, consider walking, yoga, and swimming. You can also try shorter workouts and taking rests between each type of move.
ADD SOME EXCITEMENT
If you’re dreading exercising and view it as a chore, you will be less likely to stick with it. Try watching a show while on the treadmill or elliptical. Choose a tv show that you can only watch when you exercise. Similarly, listen to music or podcasts while you exercise. If you’re walking outside, try to take note of what you see. For example, take pictures of unique plants to research when you’re done your walk. You could even experiment with different hairstyles as you get ready for your workout. Try pigtails, French braids, high ponytails, low buns, and more. If you can, buy a new workout outfit that you feel confident in and look forward to wearing. Make an exercise bucket list and explore the countless fitness options available.
You can also try keeping an exercise log or journal to record what you like and dislike and explore how exercise makes you feel. Lastly, set achievable goals. When you celebrate small victories, you will maintain motivation. And when you feel good after a workout, you’ll want to do it again.
TAKEAWAY
Women with neurodevelopmental disorders, sensory sensitivities, social anxiety, and communication differences often experience different struggles than their neurotypical peers and might not respond the same way to mainstream exercise advice. It’s important to recognize these differences and find ways to accommodate them. Often, the most challenging part of implementing a new exercise routine is getting started. Breaking down each task into smaller, less overwhelming steps can make exercising as a whole less daunting. Body-doubling, noise-cancelling headphones, a modified environment, a workout outfit you feel confident in, and achievable goals are some of the ways you can tailor your exercise routine to ensure you’re comfortable, committed, and enjoying the benefits of exercise.
