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Earlier in the year, we shared the Embodied Mind series.
In that series, we talked about the role of proprioception and movement. How neurodivergent people may be more likely to experience challenges in processing how their bodies move through space and in relation to others.
What we did not explicitly discuss in that blog was the role of exercise. The planned, structured times when we move our bodies, usually aimed at enhancing or maintaining our physical health and fitness. Research has demonstrated that exercise is extremely beneficial for neurodivergent people (Walters et al., 2024), with improvements in motor performance, cognitive function, individual and social relationships, and challenges related to dysregulated behaviours (Jia et al., 2024).
But the big question remains; Why?
The answer may lie in our brains, rather than our bodies.
Growing evidence suggests that resistance training (such as weightlifting or bodyweight exercises) offers specific cognitive and mental health benefits that are especially relevant when we think about neurodivergent experiences. Research summarised by Psychology Today highlights that resistance training is associated with improved brain function, reduced depressive symptoms, and better cognitive outcomes, including for people already experiencing cognitive difficulties. Crucially, these benefits do not depend on lifting heavy weights. Consistency matters far more than intensity, making resistance training accessible to a wide range of people, including those who may find traditional gym environments overwhelming.
One of the many benefits of exercise includes metabolic regulation, a process that modulates certain enzymes (if you’ve heard of protein, that is what enzymes work with), signals hormone production (such as insulin or glucagon) and feedback loops to ensure cells are maintained at a healthy rate. Resistance training helps stabilise blood sugar and supports metabolic health, both of which are linked to brain functioning and long-term cognitive resilience. For neurodivergent people, many of whom experience fluctuating energy regulation, fatigue, or sensory stress, this link between physical and cognitive regulation is particularly important. Mechanistically, exercise is known to increase certain neurotransmitters (like dopamine, norepinephrine) in the prefrontal cortex, which can have similar effects, when undertaken effectively and consistently, to stimulant medications. Furthermore, release of certain hormones and chemicals links closely to the gut-brain connection.
Resistance training also appears to support mood and reduces inflammation, with knock-on effects for focus, emotional regulation, and mental endurance. In a study by Barry et al. (2025), it was found that strength training and other resistance exercises were associated with lower anxiety and depressive symptoms and higher self-esteem, with autistic participants in their study feeling more in control of their bodies. From our previous blog on pain and fatigue, we highlighted that many neurodivergent people experience hypermobility and pain related to inflammation in joints. Weightbearing exercises have been found to improve muscle tone, posture, body awareness (proprioception) and in many cases, actually reduce inflammation in the joints and wider muscle groups (Parry, 2017).
As such, exercise is not a “fix”, but it can be a protective and supportive factor that strengthens resilience over time. Importantly, resistance training can be adapted to suit different sensory needs and preferences. It can be structured, predictable, and individualised, qualities often valued by autistic and ADHD individuals. Short, repeatable routines at home, use of resistance bands, or slow, controlled movements can all offer benefits without sensory overload.
Furthermore, Occupational Therapists often note that proprioceptive input (resistive muscle activity) is regulation for the nervous system. Deep muscle and joint pressure such as lifting, pushing or pulling objects can meet a number of sensory needs, as well as supporting with physical health. Such benefits have been most notably observed in dyspraxic people, which is concerning given that evidence suggests that there is a significantly reduced participation in physical activity in these communities (often associated to difficulties accessing exercise due to their coordination challenges in the first instance) (Lee, 2024).
Rather than prescribing movement as a something we only do for fitness, we should frame resistance training as one optional tool that may support brain health, emotional regulation, and cognitive stamina.
Exercise, much like all other experiences, needs to be assessed and examined in a neuro-inclusive way:
- Typical gym or sports environments may be overwhelming for neurodivergent people. Creating a calmer, predictable environment can make a huge difference. Using noise-cancelling headphones, looking for quieter times to workout, or working out at home (where space can allow) can be helpful.
- Trainers and instructors of exercises classes are encouraged to learn about neurodiversity. In a Swedish study, Breitkreuz Chauvet (2022) found that only 40% of sports coaches felt knowledgeable about neurodivergence, although most were willing to accommodate neurodivergent athletes.
- Individualisation and flexibility are essential. Some neurodivergent people will prefer solo exercise (e.g. weightlifting) while other may enjoy more team activities. It is important to look at choices, i.e. the option to train or participate individually or in a group. As stated previously, consistency is key as opposed to the type of exercise partaken in.
- Leverage specialist interests and strengths to keep engagement high. An autistic person who is interested in gaming may benefit from VR-based workouts. An ADHD adult who likes competition might do well with a fitness app that gamifies progress.
The aim is to make exercise enjoyable and empowering. Short, frequent activity bouts can be easier to maintain, celebrating small wins, like adding weight incrementally builds momentum and ensuring that people really understand the benefits of movement and exercise and the impact that this has on their brain is key to unlocking better health, regulation and quality of life.
For readers who would like to explore sensory integration and occupational therapy support in more depth, our partners at OT4me offer specialist insight into how sensory processing shapes participation, regulation, and everyday wellbeing.
If you would like to discuss how Creased Puddle could support you or your organisation, please get in touch.
References
- Barry, A., Haegele, J.A., Schaefer, D. et al. (2025) Autistic Young Adults’ Experiences and Recommendations for Strength Training. Journal of Autism and Developmental Disorders. https://doi.org/10.1007/s10803-025-07017-1
- Breitkreuz Chauvet, L. (2022). Neurodevelopmental disorders and team sports: Conditions for including children and youths with neurodevelopmental disorders in team sports in Sweden (Dissertation). Retrieved from: https://www.diva-portal.org/smash/record.jsf?pid=diva2%3A1708425&dswid=8862
- Jia M, Zhang J, Pan J, Hu F and Zhu Z (2024) Benefits of exercise for children and adolescents with autism spectrum disorder: a systematic review and meta-analysis. Frontier in Psychiatry 15:1462601. DOI: 10.3389/fpsyt.2024.1462601
- Lee, K. (2024) Enhancing Motor Performance and Physical Fitness in Children with Developmental Coordination Disorder Through Fundamental Motor Skills Exercise. Healthcare, 12 (21), 2142 DOI: https://doi.org/10.3390/healthcare12212142
- Parry, J. (2017) Exercise and movement for adults with hypermobile Ehlers-Danlos syndrome and hypermobility spectrum disorders. EDS UK.
- Perlmutter, A. (2024) The Surprising Brain-Health Benefits of Weightlifting. Psychology Today.
- Walters, G. W., Taylor, S., Sweeney, E. L., Cooper, S. B., Williams, R. A. and Dring, K. J. (2024) Effect of an acute bout of exercise on executive function and sleep in children with attention deficit hyperactivity disorder and autism spectrum disorder. Mental Health and Physical Health, 27 DOI: https://doi.org/10.1016/j.mhpa.2024.100624