Most of us know exercise is good for our physical health, but its effects on mental health can be just as powerful. Whether it’s going for a run to clear the mind, practising yoga to ease anxiety, or lifting weights to build confidence, different types of exercise can have unique mental health benefits. By incorporating regular physical activity into your routine, you can gain a greater sense of wellbeing, relieve stress, and sharpen your focus.
This article will break down the top 10 exercises that can significantly boost mental health, and look at the science behind why they’re so effective. You’ll find options to suit all lifestyles, from high-intensity workouts to low-impact activities, so that you can find what works best for your mind and body.
1. Running: Boosting Mood and Reducing Anxiety
- Benefits: Improves mood, reduces anxiety, increases endorphins.
- How it works: Running releases endorphins, the body’s natural “feel-good” chemicals, which can create a euphoric feeling known as the “runner’s high.” This high is linked to lowered cortisol levels, which help combat anxiety and stress.
- Frequency: Aim for 3–5 times a week, 20–30 minutes each session.
Key Points
- Mental Clarity: Running has been shown to improve mental clarity and cognitive function by increasing blood flow to the brain (Harber et al., 2004).
- Natural Antidepressant: Studies show running can be as effective as medication for mild to moderate depression (Blumenthal et al., 2007).
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2. Yoga: Cultivating Calm and Enhancing Focus
- Benefits: Reduces stress, improves focus, lowers symptoms of depression.
- How it works: Yoga combines physical movement with mindfulness, which can reduce cortisol levels and promote relaxation.
- Frequency: Practise 3–5 times a week, ideally for 20–60 minutes.
Source: Dylan GhillisKey Points
- Mindfulness: Practising mindfulness during yoga helps you stay in the moment, reducing rumination and intrusive thoughts.
- Flexibility and Mental Agility: The physical flexibility gained through yoga translates into mental flexibility, helping you adapt to stress and unexpected challenges (Streeter et al., 2010).
3. Strength Training: Building Confidence and Resilience
- Benefits: Boosts self-esteem, reduces anxiety, promotes resilience.
- How it works: Strength training increases serotonin and dopamine, neurotransmitters involved in mood regulation.
- Frequency: Try to fit in 2–3 sessions per week, focusing on different muscle groups.
Key Points
- Mood Enhancement: Studies reveal that resistance training can alleviate symptoms of depression, anxiety, and even PTSD (Gordon et al., 2017).
- Sense of Achievement: The gradual progression in strength training creates a sense of accomplishment, boosting confidence and resilience.
4. Cycling: Fostering Positivity and Mindfulness
- Benefits: Reduces stress, improves mood, boosts energy levels.
- How it works: Cycling promotes endorphin release, lowers stress hormones, and improves cardiovascular health.
- Frequency: Aim for 2–3 times a week, with sessions lasting 30–60 minutes.
Key Points
- Mindfulness in Motion: The rhythmic pedalling motion is a form of moving meditation, allowing you to stay present and enjoy the experience.
- Nature’s Benefits: Cycling outdoors can enhance the mental benefits, as exposure to nature reduces stress and enhances feelings of wellbeing (Pretty et al., 2005).
5. Swimming: Enhancing Mood and Alleviating Stress
Source: Stevie D Photography- Benefits: Improves mood, reduces anxiety, increases dopamine levels.
- How it works: Swimming regulates the nervous system, calming the body and promoting relaxation.
- Frequency: Swim 2–3 times a week, for 20–30 minutes.
Key Points
- Full-Body Relaxation: The water’s buoyancy has a soothing effect, which can alleviate tension and anxiety.
- Breath Control: Swimming requires breath control, which can reduce stress and has a calming effect on the mind.
6. Hiking: Reducing Depression and Increasing Positivity
- Benefits: Alleviates depression, reduces stress, improves mood.
- How it works: Hiking in nature reduces cortisol and stimulates the release of endorphins, leading to improved mood.
- Frequency: Try to go on hikes at least once a week, ideally in natural settings.
Key Points
- Nature Therapy: Research shows that spending time in green spaces significantly lowers anxiety and depression levels (Berman et al., 2008).
- Mental Break: Hiking offers a break from technology and urban noise, providing mental clarity and relief from the overstimulation of everyday life.
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7. Dance: Improving Mood and Reducing Social Anxiety
- Benefits: Boosts mood, reduces social anxiety, promotes self-expression.
- How it works: Dancing triggers the release of dopamine and oxytocin, neurotransmitters that elevate mood and enhance social bonding.
- Frequency: Dance 2–4 times a week, even if it’s just for 10–15 minutes.
Key Points
- Creativity and Freedom: Dancing lets you express emotions and thoughts through movement, which can help release pent-up emotions.
- Self-Esteem: Moving to music improves body image and self-esteem, and group dance classes can reduce social anxiety (Quiroga Murcia et al., 2010).
8. Tai Chi: Calming the Mind and Reducing Anxiety
- Benefits: Reduces stress, increases mindfulness, improves mood.
- How it works: Tai Chi uses slow, deliberate movements and focused breathing, which promotes calmness and lowers cortisol levels.
- Frequency: Practise 2–3 times a week, for 15–30 minutes.
Key Points
- Mind-Body Connection: The focus on breathing and movement helps bridge the mind-body gap, promoting mental clarity and relaxation (Wang et al., 2010).
- Stress Reduction: Tai Chi has been shown to reduce stress-related symptoms, including anxiety and fatigue, especially in older adults (Jahnke et al., 2010).
9. Walking: Simple, Yet Effective for Mental Health
- Benefits: Reduces stress, boosts creativity, promotes mindfulness.
- How it works: Walking, especially in natural environments, reduces cortisol and allows time for reflection, which can be therapeutic.
- Frequency: Try to walk every day, even if it’s just for 10–20 minutes.
Key Points
- Daily Reset: A walk can serve as a quick mental reset, allowing you to de-stress and refocus.
- Boosts Creativity: Studies show that walking enhances creative thinking and problem-solving (Oppezzo & Schwartz, 2014).
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10. High-Intensity Interval Training (HIIT): Increasing Endorphins and Mental Stamina
Source: Li Sun on Pexels- Benefits: Boosts mood, reduces anxiety, enhances mental endurance.
- How it works: HIIT sessions release endorphins and increase BDNF (brain-derived neurotrophic factor), which supports cognitive function and mental clarity.
- Frequency: 2–3 times a week, for around 15–20 minutes per session.
Key Points
- Endorphin Rush: The intense bursts of activity stimulate an endorphin release, which creates an immediate mood boost.
- Mental Resilience: Pushing through high-intensity intervals improves resilience and coping skills, making it easier to manage stress.
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Conclusion
Incorporating exercise into your life offers numerous benefits beyond physical health. Each of these exercises provides unique mental health benefits, from reducing anxiety and depression to improving focus and mood. The key is to find a form of exercise that you enjoy, which makes it easier to maintain over the long term. Remember, consistency is more important than intensity; even a short daily walk can make a significant difference in your mental health.
Key Takeaways
References
Blumenthal, J.A., Babyak, M.A., Moore, K.A., Craighead, W.E., Herman, S., Khatri, P., Waugh, R., & Krishnan, K.R. (2007). Effects of exercise training on older patients with major depression. Archives of Internal Medicine, 159(19), 2349-2356.
Berman, M.G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207-1212.
Gordon, B.R., McDowell, C.P., Lyons, M., Herring, M.P. (2017). The effects of resistance exercise training on anxiety: A meta-analysis and systematic review. Psychiatry Research, 252, 8-16.
Harber, M.P., Sutton, R., & Juby, M. (2004). Effects of exercise on mood and anxiety. Journal of Health Psychology, 9(3), 367-376.
Jahnke, R., Larkey, L., Rogers, C., Etnier, J., & Lin, F. (2010). A comprehensive review of health benefits of Qigong and Tai Chi. American Journal of Health Promotion, 24(6), e1-e25.
Oppezzo, M., & Schwartz, D.L. (2014). Give your ideas some legs: The positive effect of walking on creative thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition, 40(4), 1142-1152.
Pretty, J., Peacock, J., Sellens, M., & Griffin, M. (2005). The mental and physical health outcomes of green exercise. International Journal of Environmental Health Research, 15(5), 319-337.
Quiroga Murcia, J.A., Kreutz, G., Clift, S., & Bongard, S. (2010). Dance and health: Exploring interactions between body, movement and health. Arts in Psychotherapy, 37(3), 205-210.
Streeter, C.C., Jensen, J.E., Perlmutter, R.M., Cabral, H.J., Tian, H., Terhune, D.B., Ciraulo, D.A., & Renshaw, P.F. (2010). Yoga as a complementary therapy for the treatment of depression: Effects of traits and mood regulation. Journal of Complementary and Alternative Medicine, 16(11), 1145-1152.
Wang, C., Schmid, C.H., Rones, R., Kalish, R., Yinh, J., Goldenberg, D.L., Lee, Y., & McAlindon, T. (2010). A randomized trial of Tai Chi for fibromyalgia. New England Journal of Medicine, 363, 743-754.
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