Exercise is the ultimate health tool. Not only is it important to keep our bodies healthy, but it can do wonders for your mind. Regular exercise can help improve mood and relieve symptoms of depression and anxiety. It also acts as an outlet for your focus and stress.
For more mental health tips, see how Improve mood without treatment and how to change your diet good for your mental health.
Why exercise for mental health?
Exercise makes you feel good about yourself. When I say exercise, I don’t just mean going to the gym and lifting weights.sport is anything move you。 You don’t have to leave the house to boost your mental health with physical activity.
Benefits of exercise for mental health:
No single type of exercise leads to good mental health. This means you have the flexibility to find what fits your life. There is no obstacle to be satisfied — any amount of movement counts. However, the researchers noted that more exercise increased the rewards.
Exercise for Mental Health
walk
For many people, Walking is their first choice Mental health exercise. This is one of my favorites because it’s relatively low-impact and you can do it anywhere. Walking can help relieve stress, ease symptoms of anxiety, and promote positive thoughts. If you want the best results, get outside and soak up the greenery. Nature walks have been found to reduce anxiety.
You don’t have to walk a long way; studies show that just 15 minutes of walking can reduce your risk of depression by 26%.
running
If you’re looking for a more intense form of mental health exercise, try running. When we run, our brains are flooded with endorphins, which lift our mood. It’s what people call “the runner’s high.” Research has found that outdoor exercise is an effective treatment alternative to antidepressants.
Consistent running can also make it easier to fall asleep and improve the quality of sleep, which is crucial for lower sleep quality anxiety and depressive symptoms.
read more: 5 Great Running Apps to Help You Reach Your Fitness Goals
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Strength Training
If you want to heal your mental health while building muscle, give strength training a try.It can reduce depression or relieve existing symptoms. You also get the satisfaction that comes from meeting your strength goals.
Strength training doesn’t have to mean going to the gym and lifting weights.You can easily build strength at home free weights, resistance band and your weight.
yoga
Yoga Does Not Just Move Your Body, It Gives You the Opportunity reflection and meditation。 That’s why we think it’s one of the best workouts you can do to boost your mental health.focus on your breath can eliminate Poor mental health habits such as thought loops and negative thinking. Controlled breathing activates your parasympathetic nervous system, putting you in a relaxed state. It does this by lowering your heart rate and blood pressure.
The parasympathetic nervous system is the counterpart of the sympathetic nervous system that controls the body’s fight-or-flight response. When you feel anxious, your sympathetic nervous system is triggered even when no danger is present. Yoga can help engage your parasympathetic nervous system, allowing you to restore homeostasis.
one of the best part of yoga is a variety. You can choose the type of exercise you want – from calm to more physically demanding.
Dance
Dancing is another exercise choice that can significantly reduce anxiety. It can also increase self-esteem. Just like yoga, you can choose the type of dance you want to do—they all have their own benefits. If you’re not a ballet dancer, try tango or free-flowing moves.
You don’t need to go to a dance studio to reap the benefits. You can take virtual dance classes from the comfort of your own home. However, if you crave social interaction, a synchronized or choreographed group dance may maximize the effect. Classes like Zumba have social benefits not found in other forms of exercise. They allow you to connect with others and form friendships.
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Practical tips to start exercising for mental health
Getting started is the hardest bit. Here are some strategies to make exercise a staple of your routine.
- choose your favorite activity: Try not to think of exercise as something you have to do. Instead, think of it as just another tool you use on your health journey.
- set realistic goals: Excessive exercise can have a negative impact on your mental health, especially if you set yourself goals that you can’t reasonably achieve. Set small goals that you can build on as you grow. Remember, you have nothing to prove to anyone but yourself.
- Reward yourself with: Rewarding yourself for completing a workout is a great idea to create a habit. It doesn’t have to be a big deal — maybe an extra episode of your favorite show or a bubble bath.
- make it a social thing: If you’re someone who thrives on conscientious situations, make your workout a social event with friends.
Exercise is an excellent tool for managing the day-to-day symptoms of a mental health condition. However, exercise is not a substitute for therapy and medication for those who depend on it for their livelihoods.
The information contained herein is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider if you have any questions about a medical condition or health goals.
