Getting active and neurodiversity

Many of us live with neurodiversity such as autism, attention deficit hyperactivity disorder (ADHD), dyspraxia or dyslexia – which means our brains process information differently. Sometimes this can make it harder to get active – especially if social situations can feel overwhelming and meeting new people or going into an unfamiliar environment is difficult.

And that’s ok! There are simple things you can do to help yourself feel more comfortable and find the activities that are right for you. You deserve to feel healthy and happy.

🏆 Small wins count!

Have you moved your body today? That’s a win. Got dressed and stretched your arms? That’s a win too. Every time you move your body, you’re doing something positive for yourself.

Managing anxiety

It can be really hard to try something new or go to a new place, even if you really want to. Some activities might feel overwhelming because of noise, lights, or crowds.

Look out for quieter times of day, outdoor spaces, or smaller classes with a calm environment. Some gyms and leisure centres offer quieter sessions where music and lighting is lowered, or have staff who are trained to support neurodiversity. Ask at your local centre to see what’s available.

To help you feel more confident, you can try going to the venue in advance, inviting a friend along, or speaking to the organiser about your specific needs.

Two men sit at a table in a cafe-style space. They are leaning towards each other, listening carefully and one man is gesticulating.

🌱 Start small

It takes time to build confidence and feel comfortable doing a new activity. If trying a new class or joining a group feels like too much, you can try getting active at home or just going for a walk with a friend or someone you feel comfortable with.

🌟 You know yourself best

If something doesn’t feel right, it’s ok to say no – or to try a different way that works better for you.

There are lots of free online workouts you can try, from yoga to cardiofitness, as well as tailored videos for beginners and people with limited mobility.

A woman sits at an outdoor table with greenery behind her. Her laptop is open in front of her and she smiles while holding a phone to her ear.

Check if it’s right for you

It’s important to find an activity that’s right for you. Getting active should be fun and enjoyable! You don’t have to go to the gym or join a running group. Maybe you’d prefer to go hiking, get into yoga, or try something like cycling or swimming.

🌟Remember, it’s ok to do what works for you and you don’t have to compare yourself to others. Everybody’s journey is unique!

🥳 Celebrate your wins

Even small amounts of movement can make a difference if you do it regularly. Taking a moment to look at your progress and how far you’ve come is really important and will help you to stay motivated.

🏅 You don’t need to run a marathon

You don’t have to run for miles or join the gym to be active. Just dancing in your kitchen, getting up and having a stretch, or going for regular short walks all adds up.

😊 You deserve to be healthy and happy!

Be kind to yourself! Living with neurodiversity shouldn’t mean missing out. Great leaders and organisers create spaces where everyone feels welcome – so if something doesn’t feel right, remember it’s the activity that needs adjusting, not you.

Two people run down a path in the sunshine, surrounded by greenery.

🎉 Build your confidence

Getting active is also a great way to build your confidence in your body and social skills. You deserve to feel happy and get the physical and mental benefits of being active.