There’s a reason the solution to nearly all everyday ailments is to exercise more. I know what you’re thinking, but the benefits aren’t just limited to muscle. Exercise is not only one of the most effective ways to keep your body fit, but it’s also a natural strategy for boosting your mood. Regular exercise, such as walking or yoga, reduces symptoms on a daily basis. depression and anxiety.Exercise helps increase pain tolerance over time.
Don’t worry if you hate the gym. You don’t have to be a bodybuilder to reap the physical and mental health benefits of exercise. You’ve probably already done some work. Here are the main exercises and some practical tips for doing them effectively.
For more mental health tips, see How To. improve mood without treatment and how to change your diet Benefits Mental Health.
Why should I exercise for my mental health?
Exercise makes you feel better about yourself. When we say exercise, we don’t just mean going to the gym and pumping irons. Exercise is whatever moves you. You don’t have to leave the house to boost your mental health with physical activity.
Benefits of Exercise for Mental Health:
Certain types of exercise alone do not improve mental health. This means you have the flexibility to find what works for your life. There are no hurdles to meet. It doesn’t matter how much you move. However, researchers also point out that: Get more rewards by exercising.
Exercises to improve mental health
1. Walking
for many people they rely on walking mental health practice. He’s one of my favorites because it’s relatively low impact and you can do it anywhere. Walking can help reduce stress, ease anxiety symptoms, and promote positive thinking. If you want the best results walk outside and soak in the green.Nature walks have been taking place Found to reduce anxiety.
No need to walk long distances. Studies have shown that even just 15 minutes of walking can reduce the risk of: 26% become depressed.
read more: 5 outdoor workouts that are really fun
2. Running
If you’re looking for a more intense workout for your mental health, try running.in our brain boost endorphins How I feel when I’m running This is the so-called “runner’s high”. Studies have shown that exercising outdoors is beneficial. An effective alternative to antidepressants.
Continuous running is also possible fall asleep easier Improve sleep quality. This is essential for poor sleep quality. anxiety and symptoms of depression.
read more: 5 great running apps to help you reach your fitness goals
3. Strength training
If you want the added benefit of building muscle while restoring your mental health, try strength training.can lower risk of developing depression again relieve existing symptoms. It also gives you the satisfaction you get from hitting 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.
4. Yoga
Yoga is not only about moving the body, reflect and meditate. That’s why we think this is one of the best exercises you can do. improve mental health.focus on you can be relieved by breathing Bad mental health habits such as thought loops and negative thoughts. Controlling your breathing activates your parasympathetic nervous system and puts you in a relaxed state. This is done by lowering your heart rate and blood pressure.
The parasympathetic nervous system is its counterpart. sympathetic nervous system It controls the body’s fight-or-flight response. Feeling anxious stimulates the sympathetic nervous system even when there is no danger. Yoga activates the parasympathetic nervous system and helps restore homeostasis.
one Advantages of yoga It’s a breed. You can choose the type you want to do, from calming to more physically demanding.
5. Dance
Dancing is an exercise option that includes: Significantly reduce anxiety. It can also boost your self-esteem. Just like yoga, you can choose the type of dance you do. Every dance has its advantages.If you are not a ballet dancer, you should try tango or free flow movement.
You don’t have to go to a dance studio to reap the benefits. Take a virtual dance class from the comfort of your own home. However, if you seek social interaction, synchronized or choreographed group dances may have the greatest effect. For classes like Zumba, social benefit That other forms of exercise are lacking. You can connect with others and build friendships.
Practical Tips for Starting Exercise for Mental Health
Getting started is the hardest part. Here are some strategies for making exercise a regular part of your daily routine.
- Please select an activity that you enjoy: Don’t think exercise is something you have to do. Instead, think of it as just another tool to 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 are beyond your reach. Set small goals and stack them up as you grow. Remember that 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 big. It could be an extra episode of your favorite show or a bubble bath.
- Let’s make it social: If you are someone who can grow when you are responsible, make exercise a social activity with your friends.
Exercise is a great tool for managing everyday symptoms of mental health conditions. However, exercise is no substitute for treatment or medication for people who rely on them to maintain function.
