Treat depression and anxiety naturally with these 5 exercises
Regular exercise is not only good for your body; It can do wonders for your brain. Moving your body will improve your mood and relax depression and anxiety symptoms. It’s also a great outlet for distraction and stress. Any kind of movement will help, but there are reigning champions of the best mental health exercises out there.
For more mental health advice, see How You Can Improve your mood without treatment How to change your diet It benefits your mental wellness.
Why should you 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 pumping iron. Exercise is anything make you move. You don’t have to leave your home to boost your mental health with physical activity.
Benefits of exercise on your mental health:
No single type of exercise will unlock good mental health. This means that you have the flexibility to find something that works for your life. There is no hindrance to the encounter – any amount of movement matters. However, the researchers note that more than that Exercising will increase your payoff.
Exercises to boost your mental health
to many people, Walking is the go-to Mental health exercises. It’s 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, walk outside And soak in the greenery. It was nature walks Found to reduce anxiety.
It doesn’t have to be a long walk; Studies show that as little as 15 minutes of walking can reduce the risk of injury become depressed by 26%.
If you are looking for a more intense form of exercise for mental health, try running. Our brains flow with Endorphin-boosting Our mood when we run. It’s what people call a “runner’s high.” Studies have found that outdoor exercise is beneficial An effective alternative treatment for antidepressants.
Consistent running can make it so Easier to fall asleep And increase the quality of sleep, which is necessary to reduce it anxiety And Symptoms of depression.
Read more: 5 great running apps to help you achieve your fitness goals
Try strength training if you want the added benefit of building muscle while healing your mental health. can be reduced risk of depression or Relieving existing symptoms. You also get the satisfaction that comes with achieving strength goals.
Strength training doesn’t have to mean going to the gym and lifting weights. You can easily build strength at home with Free weightsAnd resistance bands And your body weight.
Not only does yoga help move your body, it gives you a chance to do so Thinking and meditating. That’s why we think it’s one of the best exercises you can do Boost your mental health. Focus on your Breathing can be eliminated Poor mental health habits such as thought episodes and negative thinking. Controlled breathing activates the parasympathetic nervous system, which puts you in a relaxed state. It does this by lowering your heart rate and blood pressure.
The parasympathetic nervous system is the counterpart to Sympathetic nervous system It controls the body’s fight-or-flight response. When you have anxiety, your sympathetic nervous system turns on, even if there is no danger. Yoga can help engage the parasympathetic nervous system to bring you back into balance.
one of the The best parts of yoga is diversity. You can choose the type you like to do – from calm to more physically demanding type.
Dancing is another exercise option that can do this Significantly reduce anxiety. It can also increase self-esteem. Like yoga, you get to choose what type of dance you’ll practice—there are benefits to each of them. If you are not a ballet dancer, try tango or Free flow movement.
You don’t need to go to a dance studio to reap the benefits. You can do virtual dance lessons from the comfort of your own home. However, synchronized or choreographed group dancing may maximize results if social interactions are desired. Classes like Zumba have Social benefits that other forms of exercise are missing. They allow you to communicate with others and make friends.
Practical tips to start exercising for mental health
The beginning is the most difficult point. Here are some strategies for making exercise a staple in your routine.
- Choose an activity that you enjoy: Try not to think of exercise as something you have to do. Instead, see it as another tool to use in your wellness journey.
- Set realistic goalsExcessive exercise can negatively affect your mental health, especially if you set yourself goals that you cannot 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: Rewarding yourself for completing a workout is a great idea to make it a habit. It doesn’t have to be anything big – maybe an extra episode of your favorite show or a bubble bath.
- Make it a social thing: If you’re someone who thrives when you have accountability, make your exercise a social activity with friends.
Exercise is an excellent tool for managing everyday symptoms of mental health conditions. However, exercise is not intended to replace therapy and medication for those who depend on it to function.
The information in this article is for educational and informational purposes only and is not intended to provide health or medical advice. Always consult a physician or other qualified healthcare provider with any questions you may have about a medical condition or health goals.