Physical Exercises That Can Help Decrease Anxiety and Depression Symptoms

Physical Exercises That Can Help Decrease Anxiety and Depression Symptoms

Staying active can help improve your mental wellness. Exercise can lift your spirits, lessen anxiety and even alleviate symptoms of depression. It’s a fantastic method to reduce regular everyday stress, too.

The word ‘exercise’ may occasionally carry a lot of baggage, particularly for those who don’t enjoy the gym. Fortunately, you don’t have to train like a bodybuilder to boost your mental health.

There is no one activity that can guarantee a healthy mental state for anyone.

This implies that you have the freedom to choose anything that works for your own lifestyle.

There is no minimum movement requirement either; as long as you try your best to move it will count.

Scientists do point out that the more you exercise, the greater the benefits are, however.

All that being said, here are some exercises that are supposedly the best when it comes to improving mental health, some of which, if not all, are quite accessible and easy to do as well.

  1. Walking

The most popular kind of exercise for improving mental health is walking.

After all, you can perform it anyplace and it is low impact.

Walking can encourage good thinking, reduce anxiety, and reduce stress.

Walking in nature has been shown to lower anxiety.

Studies reveal that even just 15 minutes of walking can reduce your chance of developing depression by 26 percent.

  1. Running

Try running if you’re looking for a more demanding kind of exercise.

When we run, endorphins flood our brains, elevating our mood. This is referred to as a “runner’s high.”

Consistent running can improve sleep quality as well, which is crucial for reducing symptoms of depression and anxiety.

  1. Yoga

Aside from being great exercise, yoga also allows you to take your time to think and meditate, making it one of the best exercise types for mental health.

Negative thinking and thought loops can be eliminated by concentrating on your breathing.

Your nervous system is activated by controlled breathing, putting you in a relaxed state. It accomplishes this by bringing your blood pressure and heart rate down.

Variety is one of yoga’s best features. You can select from poses that are physically demanding or from those that are more calming in nature instead.

  1. Dancing

Another form of exercise that significantly lowers anxiety is dancing.

Additionally, it can boost self-esteem.

You can get the advantages without going to a dance studio.

Dance lessons can be taken online too which is really useful for those who struggle with social anxiety and find it hard to leave the comfort of their own home.

If you crave social interactions, however, coordinated or choreographed dancing such as Zumba might maximize outcomes all the while helping you make some new friends.

The hardest part is getting started, so here are some tips that may help you on your journey if you wish to become more active:

–       Pick an enjoyable activity: Try not to view exercise as something you must do. Instead, think of it as an additional tool you use to advance your wellness.

–       Set attainable goals: When it comes to exercise, pushing yourself too far can be detrimental to your mental health, especially if you have unrealistic expectations. You have nothing to prove to anyone! Just enjoy the process and treat any small improvement as a victory to be celebrated.

–       Speaking of celebrating, make sure to reward yourself: It’s a good idea to treat yourself after finishing a workout to help you form the habit. It need not be anything significant; perhaps a bubble bath or an extra episode of your number one TV program will suffice.

–       Make it a social activity: If you don’t mind constant social interactions, working out with friends may keep you accountable.

In conclusion, exercise is a great way to control the common side effects of mental health problems. Exercise is not meant to take the place of therapy or medication, however, so if your condition is severe, make sure you get proper help.


Katherine is just getting her start as a journalist. She attended a technical school while still in high school where she learned a variety of skills, from photography to nutrition. Her enthusiasm for both natural and human sciences is real so she particularly enjoys covering topics on medicine and the environment.

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