Looking for expert information on ADHD and exercise? BIOME movement provides evidence-informed, experience-backed guidance and practical strategies for ADHDers to start, sustain and enjoy exercise. Created by Dr Helen Jane Senior (Public Health Specialist, Physiotherapist and neurodiversity advocate), she has developed an approach, including online tools and resources, ADHD-centred exercise mini-sessions, education and training, and a welcoming community forum so that you can EXERCISE. YOUR WAY. BIOME adapt Delve deeper into the BIOME movement approach Being an ADHer can bring additional considerations that shape how a person experiences and chooses exercise. BIOM E adapt offers education and training for individuals and practitioners in the essentials of the BIOME movement approach, empowering you to tailor exercise to suit different needs and life circumstances. This way, exercise becomes a powerful tool for improved health and well-being. The expertise behind BIOME adapt: Chartered Physiotherapist Certified Public Health Advocate Certified SIRPA Practitioner Certified Hypopressives Trainer Certified NLP Practitioner Master of Pharmacy graduate Contact BIOME adapt to find out more about education and training email BIOME physio

Looking for expert information on ADHD and exercise? BIOME movement provides evidence-informed, experience-backed guidance and practical strategies for ADHDers to start, sustain and enjoy exercise. Created by Dr Helen Jane Senior (Public Health Specialist, Physiotherapist and neurodiversity advocate), she has developed an approach, including online tools and resources, ADHD-centred exercise mini-sessions, education and training, and a welcoming community forum so that you can EXERCISE. YOUR WAY. EXERCISE. YOUR WAY. BIOME movement Transform the way you exercise Discover an empowering ADHD-centred exercise approach designed to help you get moving, stay engaged, and enjoy physical activity, so you can experience its unique benefits for ADHD. The approach is built on easy-to-follow, core principles that respect neurodiversity. With four ways to acc ess the benefits of movement, you can build effective exercise strategies that truly work for you. EXERCISE. YOUR WAY. EXPLORE THE APPROACH insight exercise adapt community get moving discover strategies share experiences personalise it BIOME insight Discover ADHD-centred exercise strategies BIOME insight is an online resource hub where you can explore how to exercise as an ADHDer. The resources include practical tools to help you identify exercise strategies that work for you. DISCOVER STRATEGIES BIOME exercise Take action and start exercising BIOME exercise delivers a collection of exercise mini-sessions , featuring movements for you to follow. These ideas are designed to inspire you to start and enjoy exercise. GET MOVING Deepen your knowledge of the BIOME movement approach BIOME adapt BIOME adapt provides an educational platform for you to develop an understanding of the foundations of the BIOME movement approach. Learn how to personalise exercise strategies to meet the unique needs that often come with ADHD. PERSONLISE IT BIOME community Explore what it means to exercise as an ADHDer BIOME community is a discussion forum where we come together to redefine exercise for ADHDers through shared, real-life experiences. Connect, exchange ideas, and help shape a more neuro-inclusive understanding of exercise. SHARE EXPERIENCES What's wrong with standard exercise? Exercise can improve physical health, mood and wellbeing , but only if you can access it. Advice often tells us to create habits, follow programmes and stick to routines. For many ADHDers, that simply doesn’t work. BIOME movement approaches exercise differently. It’s not just about what exercise you do. It’s about how you experience exercise—how you start, what keeps you engaged, and how you adapt exercise so you can keep moving—exercise designed around you . DISCOVER HOW

Looking for expert information on ADHD and exercise? BIOME movement provides evidence-informed, experience-backed guidance and practical strategies for ADHDers to start, sustain and enjoy exercise. Created by Dr Helen Jane Senior (Public Health Specialist, Physiotherapist and neurodiversity advocate), she has developed an approach, including online tools and resources, ADHD-centred exercise mini-sessions, education and training, and a welcoming community forum so that you can EXERCISE. YOUR WAY. ORIGINS: Meet Helen Dr Helen Jane Senior (PhD. MSc. MPharm. PGDip.) Published author, public health researcher, Chartered Physiotherapist and trained pharmacist, specialising in functional movement, neurodiversity, collaborative practice and health equity. Helen's story . . . . 1980s 1990s 2000s 2011 2023 NOW BIOME movement was born from a lifelong relationship with exercise—and an early understanding of its power to change lives. As a child, Helen had a relentless urge to move. A thletics, triathlons, team sports and yoga filled her early years. Exercise was simply part of who she was. Then, when Helen was fifteen, her sister became life-threateningly ill. Together, they used exercise and movement as part of her recovery. Seeing her sister rebuild her health changed how Helen saw movement. Exercise isn't just about sport, fitness or performance. Exercise can be a powerful tool for healing, health and recovery . But Helen's own relationship with exercise wasn't always easy. As life became more complicated, exercise became harder to maintain. Through anxiety, Chronic Fatigue Syndrome and other challenges, she repeatedly experienced both the difficulty of exercising and the difference movement could make. That experience eventually led Helen to train as a physiotherapist, followed by further study in Public Health and a PhD—always driven by a belief in the potential of exercise to improve people's lives. Motherhood, cancer and an ADHD diagnosis in her forties added another perspective. Helen began to understand why her own relationship with exercise had changed so dramatically throughout her life—and led Helen to question "why does conventional exercise advice so often fail ADHDers?" That question became the vision behind BIOME movement. Today, Helen combines lived experience, physiotherapy, public health and research to explore exercise from an ADHD-centred and neuro-inclusive perspective. Because knowing that exercise is good for us isn't enough. We all deserve exercise that works for us. Helen's research . . . . Helen earned her doctorate in collaborative public health research, focusing on how to create meaningful scientific evidence when people with different viewpoints and priorities work together. Through this work, she saw that health research sometimes misses the real needs of the people it is meant to help. At BIOME movement, Helen uses what she learned to make sure ADHD research is shaped by and for the ADHD community. Her goal is to make scientific knowledge about ADHD relevant, inclusive, and truly helpful for ADHDers like herself. Yoga Dr Helen Jane Senior practising yoga in her living room in Brisbane, Australia Pole Sport Dr Helen Jane Senior demonstrating a Gemini pole move in Brisbane, Australia Roller skating Dr Helen Jane Senior rollerskating on roller boots in Helsinki, Finland Yoga Dr Helen Jane Senior practising yoga in her living room in Brisbane, Australia 1/6

Looking for expert information on ADHD and exercise? BIOME movement provides evidence-informed, experience-backed guidance and practical strategies for ADHDers to start, sustain and enjoy exercise. Created by Dr Helen Jane Senior (Public Health Specialist, Physiotherapist and neurodiversity advocate), she has developed an approach, including online tools and resources, ADHD-centred exercise mini-sessions, education and training, and a welcoming community forum so that you can EXERCISE. YOUR WAY. CONNECT: Join the growing community BIOME movement is here to support ADHDers in feeling good through exercise. Together, let's shift the perspective on exercise and bring an ADHD-centred, empowering approach to movement. If you want to know more about BIOME movement or want to discuss ADHD and exercise, please contact Helen. BIOMEmovement@ gmail.com You can also ask questions via the BIOME community forum Next

Looking for expert information on ADHD and exercise? BIOME movement provides evidence-informed, experience-backed guidance and practical strategies for ADHDers to start, sustain and enjoy exercise. Created by Dr Helen Jane Senior (Public Health Specialist, Physiotherapist and neurodiversity advocate), she has developed an approach, including online tools and resources, ADHD-centred exercise mini-sessions, education and training, and a welcoming community forum so that you can EXERCISE. YOUR WAY. FAQs: Your questions answered BIOME movement provides a new way for ADHDers to understand and approach exercise. You don't just learn what exercise to do. You learn how to make exercise work for you. ? ? ? ? Much of the advice around exercise is built around routine, repetition and consistency. What if that doesn't reflect how you experience exercise? What if the standard exercise approaches don't work for you? BIOME movement takes a different approach Your exercise doesn't have to change, but your approach to it can. Learn to understand, choose and adapt exercise to suit you. Transform how you exercise The Details . . . . What is BIOME movement? BIOME movement encourages ADHDers to move and exercise in a way that respects their unique needs. This incorporates a neuro-inclusive approach, bringing together sports science, academic research, and lived experience of ADHD and exercise. BIOME movement helps you explore how to make exercise part of your life. Why is standard exercise advice not always suitable? Exercise shouldn't feel like a constant battle, yet for many ADHDers, it can be hard to start, difficult to stick to, and almost impossible to turn into a lasting habit. Too often, we are told the answer is more discipline, better routines, or simply trying harder. BIOME movement offers a different approach, redefining exercise through a strength-based lens—helping ADHDers discover ways of moving that work for them, whilst acknowledging the challenges. What is the BIOME movement approach? The BIOME movement approach invites you to discover movement that fits around you. It encourages you to exercise in ways that recognise your individual needs, experiences and circumstances, rather than expecting you to fit a standard approach to exercise. This approach is designed to help you find movement that motivates and empowers you, from a place of strength and positivity. Is this just for ADHD and neurodiversity? The BIOME movement approach is for everyone—we can all benefit from making exercise an accessible feature in our lives. For many people, our modern environment often fails to meet our needs. Now more than ever, we need to harness the power of movement to support mental and physical health. With that said, Helen has discovered firsthand the benefits of exercise in supporting ADHD. So, if you are an ADHDer, you may find this approach beneficial. What does the BIOME movement approach involve? You will learn the BIOME movement principles and see how they fit into your own life. This means learning the principles, exploring what they mean in the context of your own life, and using them to shape how you exercise. The aim is not to find the ‘right’ exercise programme. It is to develop the knowledge and confidence to make exercise work for you. There are 4 ways to access BIOME movement: BIOME insight provides tools and resources to help you understand exercise from an ADHD-centred perspective. This is where you can identify strategies that support your own exercise requirements. BIOME exercise puts the principles into practice through exercise mini-sessions designed around the BIOME movement approach. BIOME adapt offers education and training to help you understand and adapt exercise around individual requirements and circumstances. BIOME community is your space to learn from other ADHDers, share experiences, be inspired, and discover different ways to exercise. Do I need equipment? Yes and no. It depends on you. You might find certain equipment (or the absence of equipment) that supports your movement and exercise. If equipment is used, it is carefully researched, curated and tested. However, these are suggestions only (everyone has unique circumstances to be considered, so please seek professional advice before using anything recommended here). Where do the BIOME movement strategies and recommendations come from? Everything on this website and used in the BIOME movement approach has been carefully and thoughtfully sourced. This means that all the recommendations made and all the equipment and techniques here meet the criteria for suitability from an ADHD perspective. In addition, Helen has tried and tested everything and uses many of the approaches here in her own exercise journey. Are the resources, exercises and activities suitable for everyone? This website and associated resources are for informational purposes only and do not provide individual or group medical or healthcare advice. Many of the physical activities and exercises suggested here may be dangerous if done without proper guidance. The information provided on this website and its associated YouTube channel is not intended to replace consultation with a qualified medical professional. Before changing your physical activity, contact your doctor or physiotherapist (physical therapist). Alternatively, contact Helen for professional guidance. What if you have a health condition or additional needs? The BIOME movement approach is designed to be flexible, as every person has their own unique needs. ADHD often comes with a variety of health concerns that can affect how you experience and approach exercise. These may include Chronic Fatigue Syndrome (CFS), Irritable Bowel Syndrome (IBS), Postural Orthostatic Tachycardia Syndrome (POTS), hypermobility, dysautonomia, obesity, differences in body awareness (proprioception), sensory sensitivities, as well as mental health conditions like anxiety and depression. Many ADHDers also take medications that can influence how exercise feels or what’s safe for you. That’s why BIOME physio offers tailored recommendations to fit your specific needs. If you have questions about your personal situation, contact Helen for guidance. Who is Helen? Helen is the person behind BIOME movement. Here, she brings together the latest research evidence with her personal experience of using movement to feel good with ADHD. She has dedicated her life to understanding how we can use exercise to improve our health and well-being. She offers a unique take on movement that respects ADHD. Why is Helen qualified to provide information about ADHD and exercise? Helen is a proud ADHDer. At BIOME movement, she takes her lifelong passion for movement and mind-body practices, such as yoga, Kung Fu, and breathwork, and combines them with her sport-focused background of running, climbing, pole sport, and calisthenics (plus a sprinkle of fun and creativity). Alongside this, she has decades of experience in healthcare and holds qualifications in physiotherapy, public health, hypopressives, acupressure, the science of health and wellbeing, stress reduction practices (SIRPA) and functional training. When combined with an ADHD perspective, she has a wealth of knowledge about how to make exercise ADHD-friendly. Is Helen a medical professional? Yes, Helen is a chartered physiotherapist, registered with the Chartered Society of Physiotherapists and the Health and Care Professions Council. She practices physiotherapy, also known as physical therapy, depending on where you are in the world, which utilises physical approaches to enhance health. This is exactly what BIOME movement aims to do - use physical activity to support improved physical and mental health and well-being. Therefore, BIOME movement and ADHD-friendly exercise are a physiotherapeutic approach. Is Helen a doctor? Yes, but not a medical doctor. Helen is an academic researcher. She has a PhD in public health and has multiple peer-reviewed articles published. She researches how to improve public health evidence so that research can provide the best possible scientific evidence that includes different perspectives. What is Helen's research about? Helen earned her doctorate in public health and has become an expert in creating evidence to guide health decisions about what works, for whom, and why. She focuses on helping people with different viewpoints work together. As someone with ADHD, Helen cares deeply about making sure everyone’s voice is heard and that health evidence reflects a wide range of perspectives, not just those of academics or government decision-makers. She is actively involved in researching ADHD and exercise and hopes to bring some of her knowledge about collaboration to ADHD-related projects. Is BIOME movement for you? Perhaps getting started is difficult. You might lose interest or focus partway through, find conventional exercise boring or unrewarding, struggle to make exercise part of your life, or find that your changing needs make routines difficult to maintain. Perhaps you already exercise, but feel that conventional exercise advice doesn’t reflect how you experience it. BIOME movement starts from a different question: instead of asking how you can fit yourself into exercise, we ask how exercise can work for you. Got another question? email biomemovement@ gmail.com

Looking for expert information on ADHD and exercise? BIOME movement provides evidence-informed, experience-backed guidance and practical strategies for ADHDers to start, sustain and enjoy exercise. Created by Dr Helen Jane Senior (Public Health Specialist, Physiotherapist and neurodiversity advocate), she has developed an approach, including online tools and resources, ADHD-centred exercise mini-sessions, education and training, and a welcoming community forum so that you can EXERCISE. YOUR WAY. ABOUT: Why BIOME movement works BIOME movement brings together research, lived experience and decades of expertise to provide an exercise approach designed for ADHDers. Learn how to adapt exercise to your needs and harness its benefits for your health, mood and wellbeing. You learn what works for you You find ways to exercise that meet your needs Exercise becomes easier to enjoy and keep in your life The philosophy behind the approach . . . . ADHDers experience exercise differently Much of the information, advice, and expectations surrounding exercise are built around neurotypical perspectives. They often focus on repetitive routines, making exercise a habit, and planning that often fails for ADHDers. Rather than expecting ADHDers to fit established approaches to exercise, BIOME movement offers an approach that makes sense for the person experiencing them. The approach takes an ADHD perspective that explores how movement, health, and well-being interact within the realities of people’s lives. Exercise should respect diversity By recognising our differences and turning lived experience into knowledge and strategies, BIOME movement provides exercise ideas that are varied, spark curiosity, and generate genuine motivation to move. There are no boring or repetitive routines—exercise is engaging, adaptable, and focused on your exercise experience. Choices can be shaped around your needs Every person brings their unique strengths, challenges, and health needs to their exercise journey. For those who are neurodivergent, this often involves navigating co-existing conditions that require respect and understanding. BIOME movement provides an opportunity to master the foundations of its approach, empowering you to personalise exercise to suit individual needs. We learn from each other Sharing experiences and insights doesn’t just improve knowledge of ADHD and exercise; it helps us discover more about ourselves. That’s why BIOME movement brings together lived experience, professional knowledge and research to develop empowering exercise information and services that are both practical and meaningful for the ADHD community.

Looking for expert information on ADHD and exercise? BIOME movement provides evidence-informed, experience-backed guidance and practical strategies for ADHDers to start, sustain and enjoy exercise. Created by Dr Helen Jane Senior (Public Health Specialist, Physiotherapist and neurodiversity advocate), she has developed an approach, including online tools and resources, ADHD-centred exercise mini-sessions, education and training, and a welcoming community forum so that you can EXERCISE. YOUR WAY. BIOME insight Discover exercise strategies that work for ADHDers [COMING SOON ] ADHD brains move differently, so why shouldn’t exercise do the same? BIOME insight provides resources that encourage a different way of thinking about movement, putting the ADHD perspective at the centre. You can learn about our exercise approach, where the core BIOME principles support exercise that suits ADHDers. The resources empower you to change how you think about movement, not just suggest exercises or activities. To do this, the content helps you gain knowledge about how to exercise as an ADHDer , so you can apply these principles to your own exercises and physical activities. BIOME insight can help you : Understand exercise as an ADHDer Overcome exercise inertia Discover movement that you can enjoy Reduce the barriers to getting started Build sustainable exercise strategies Work with your strengths Sign up to BIOME insight and receive new content sent to your inbox take me there

Looking for expert information on ADHD and exercise? BIOME movement provides evidence-informed, experience-backed guidance and practical strategies for ADHDers to start, sustain and enjoy exercise. Created by Dr Helen Jane Senior (Public Health Specialist, Physiotherapist and neurodiversity advocate), she has developed an approach, including online tools and resources, ADHD-centred exercise mini-sessions, education and training, and a welcoming community forum so that you can EXERCISE. YOUR WAY. BIOME community Discuss your experiences and learn about ADHD and exercise BIOME community is dedicated to understanding how ADHDers experience exercise and translating this understanding into practical strategies and advice that serve the neurodiversity community. With your support, this forum is starting the conversation about exercise from an ADHD perspective, with the hope of stimulating more research and provision for ADHD-centred exercise in the future. The aim is to transform knowledge into practical strategies and exercise ideas, developing a deeper understanding of the principles that support movement. BIOME community is created to: Support ADHDers with lived experience Translate research into practical ideas Reduce guilt and shame around exercise Change the one-size-fits-all advice Stimulate a different way of thinking Become a member and gain free access to the BIOME community forum Join BIOME community

Looking for expert information on ADHD and exercise? BIOME movement provides evidence-informed, experience-backed guidance and practical strategies for ADHDers to start, sustain and enjoy exercise. Created by Dr Helen Jane Senior (Public Health Specialist, Physiotherapist and neurodiversity advocate), she has developed an approach, including online tools and resources, ADHD-centred exercise mini-sessions, education and training, and a welcoming community forum so that you can EXERCISE. YOUR WAY. BIOME exercise Access ADHD-centred exercise ideas that get you moving [COMING SOON ] Sometimes you just need someone to help you get started and maintain momentum. That's why BIOME exercise provides exercise mini-sessions you can access whenever you need a little (or a lot of) extra motivation. Each bite-size movement is designed for ADHDers , and they respect the core principles of the BIOME movement approach. Join in with the "mini-moves" , so you can experience the benefits that exercise can bring! BIOME exercise respect that: Exercise inertia is real You know exercise is good for you You intend to do it You enjoy it once you get started Exercising with consistency can be hard Get notified when BIOME exercise releases new mini-sessions become a BIOME exercise partner

Looking for expert information on ADHD and exercise? BIOME movement provides evidence-informed, experience-backed guidance and practical strategies for ADHDers to start, sustain and enjoy exercise. Created by Dr Helen Jane Senior (Public Health Specialist, Physiotherapist and neurodiversity advocate), she has developed an approach, including online tools and resources, ADHD-centred exercise mini-sessions, education and training, and a welcoming community forum so that you can EXERCISE. YOUR WAY.