5 exercises to treat anxiety and depression naturally

Exercise is the ultimate wellness tool. It is not only important for keeping our bodies healthy, but it can do wonders for your brain. Regular exercise can help boost your mood and relieve symptoms of depression and anxiety. It can also act as an outlet for your anxiety and stress.

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 exercise will increase the yield.

Exercises to boost your mental health

Walking

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 to get the best out of it, take a walk outside and enjoy the greenery. Walking in nature has been found to reduce anxiety.

It doesn’t have to be a long walk; Studies show that walking for 15 minutes can reduce the risk of depression by 26%.

he ran

If you are looking for a more intense form of exercise for mental health, try running. Our brains are filled with endorphins that boost our mood when we’re running. It’s what people call a “runner’s high.” Studies have found that outdoor exercise is an effective alternative treatment for antidepressants.

Consistent running can also make it easier to fall asleep and increase sleep quality, which is essential for lowering it anxiety And Symptoms of depression.

Read more: 5 great running apps to help you achieve your fitness goals

An elderly couple running in a park

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strength training

Try strength training if you want the added benefit of building muscle while healing your mental health. It can reduce the risk of depression or depression 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.

Yoga

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 to 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 the sympathetic nervous system that 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.

dance

Dancing is another exercise option that can 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’re not a ballet dancer, try the tango, or free-flowing 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 lack. It allows you to connect with others and make friends.

Young woman in fitness dance class performing moves

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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 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.

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