Exercise is a top nonpharmaceutical ADHD treatment, as it can promote dopamine release, improve executive function, and alter BDNF (Brain Derived Neurotrophic Factor ) signaling. 

Here are some exercise recommendations for women with ADHD:

1. Aerobic exercises: Aerobic exercises such as running, cycling, or swimming can improve focus and reduce symptoms of ADHD.

2. Yoga: Yoga can help improve attention, balance and mindfulness, which can be beneficial for individuals with ADHD.

3. High-intensity interval training (HIIT): HIIT workouts are short, intense bursts of exercise that can help improve focus and reduce symptoms of ADHD.

4. Mindfulness practices: Mindfulness practices such as meditation, deep breathing, and tai chi can help improve attention and reduce symptoms of ADHD.

5. Outdoor activities: Engaging in outdoor activities such as hiking, rock climbing, or kayaking can help improve focus and reduce symptoms of ADHD.

Participating in a variety of activities will prevent you from getting mentally burned out, which is especially important for maintaining focus if you have ADHD. 

Lastly, considering that adults typically have a much more regimented schedule than kids, it’s usually most time-efficient to portion off a part of your day for exercise to promote consistency.

It's important to find an exercise routine that is enjoyable and sustainable to maximize the benefits and make it a part of a daily routine. Consulting with a doctor or a mental health professional is recommended before starting any new exercise regimen.

Here are some ways to increase physical activity without formal exercise:

1. Take the stairs instead of the elevator or escalator
2. Walk or bike to work or run errands instead of driving
3. Stand up and stretch regularly throughout the day
4. Take a walk during lunch breaks or after dinner
5. Participate in physical household chores like cleaning, gardening, or home repairs
6. Play active games with children or pets
7. Take up a physical hobby such as dancing, hiking, or rock climbing
8. Attend group fitness classes, like a dance class or group sports games
9. Volunteer for outdoor community events or work projects that involve physical activity.
10. My favourite - put headphones on a dance round your house to happy songs!