Exercise isn't only one of the most effective ways to keep your body healthy — it's also a natural strategy for improving your mood. Regular movement like walking or yoga can ease everyday symptoms of depression and anxiety. Over time, it can even help raise your pain tolerance.
If you don't love the gym, don't worry: you don't need to be a bodybuilder to enjoy the physical and mental-health benefits of exercise.
Why Should You Exercise for Your Mental Health?
Exercise helps you feel good. And by exercise, I don't just mean going to the gym and lifting weights. Exercise is anything that gets you moving. There are many ways to improve your mental health through physical activity without even leaving your home.
The mental-health benefits of exercise include:
- An improved body image
- A lift in mood
- Lower symptoms of depression and anxiety
- Reduced ADHD symptoms
- Higher self-esteem
- A sense of achievement
- Increased self-confidence
- A feeling of pride
No single type of exercise promises better mental health for everyone. Everyone has the freedom to find the exercise that suits their own life. Any movement you can do in a sustainable way will contribute to better mental health.
Exercises to Strengthen Your Mental Health
1. Walking
For many people, walking tops the list of mental-health exercises. Because it's relatively easy to do, it's one I recommend most, and you can do it anywhere. Walking can help relieve stress, ease anxiety symptoms and increase positive thinking. For the best results, get outside — many studies show that nature walks, where oxygen is plentiful, reduce anxiety in particular. It doesn't have to be a long walk; research shows that a walk of just 15 minutes can reduce your risk of depression by 26%.
2. Running
If you're looking for a more intense exercise for your mental health, try running. Our brains flood with mood-lifting endorphins when we run — this is what people call the “runner's high.” Studies have found that exercising outdoors is an effective alternative treatment to antidepressants. Running consistently can also make it easier to fall asleep and improve sleep quality, which is essential for reducing anxiety and depression symptoms.
3. Strength training
If you'd like the added benefit of building muscle while improving your mental health, try strength training. It can reduce the risk of developing depression or ease existing symptoms. You'll also experience the satisfaction that comes from reaching strong goals. Strength training doesn't necessarily mean going to the gym and lifting weights — you can easily train at home with free weights, resistance bands and your own body weight.
4. Yoga
Yoga doesn't just help your body move; it also gives you a chance to think and meditate. That's why it's considered one of the best exercises for strengthening your mental health. Focusing on your breath can clear away poor mental-health habits like thought loops and negative thinking. Controlled breathing activates your parasympathetic nervous system, which puts you into a state of relaxation by lowering your heart rate and blood pressure. The parasympathetic nervous system is the counterpart to the sympathetic nervous system, which controls the body's fight-or-flight response. When you're anxious, your sympathetic nervous system is triggered even when there's no danger. Yoga can help you activate your parasympathetic nervous system to bring you back to homeostasis. One of the best parts of yoga is its variety — you can choose anything from calming to physically challenging.
5. Dancing
Dancing is another option that can significantly reduce anxiety. It can also boost self-esteem. Like yoga, you can choose the kind of dance you do — they all have benefits. You don't have to go to a dance studio to enjoy them; you can take virtual dance classes from the comfort of home. If you crave social interaction, synchronised or choreographed group dancing can maximise the results. Classes like Zumba have social benefits other types of exercise don't — they let you connect with others and build friendships.
Practical Tips for Starting to Exercise for Your Mental Health
Starting is the hardest part. Here are some strategies to make exercise part of your routine.
- Choose an activity you enjoy: Try not to think of exercise as something you have to do. Instead, see it as another tool on your healthy-living journey.
- Set realistic goals: Overdoing it — especially setting goals you can't reasonably reach — can affect your mental health negatively. Set small goals 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 way to make it a habit. It doesn't have to be big — maybe even an extra episode of your favourite show.
- Make it social: If you're someone who thrives on accountability, turn your exercise into a social activity with friends.
Exercise is a wonderful tool for managing the everyday symptoms of mental-health challenges.