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</p> <h2>What are the mental health benefits of exercise?</h2> <p>Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your physical health and your physique, trim your waistline, improve your sex life, and even add years to your life. But that’s not what motivates most people to stay active.</p> <p>People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also powerful medicine for many common mental health challenges.</p> <p>Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better.</p> <h3>Exercise and depression</h3> <p>Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication—but without the side-effects, of course. As one example, a recent study done by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. In addition to relieving depression symptoms, research also shows that maintaining an exercise schedule can prevent you from relapsing.</p> <p>Exercise is a powerful depression fighter for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm XXX XXXX-being. It XXXX XXXXXXXX XXXXXXXXXX, powerful XXXXXXXXX in your brain that energize XXXX spirits and XXXX you XXXX XXXX. XXXXXXX, XXXXXXXX XXX also serve XX a XXXXXXXXXXX, XXXXXXXX you XX find XXXX quiet XXXX XX XXXXX out of XXX XXXXX of negative thoughts XXXX XXXX depression.</p> <XX>XXXXXXXX XXX XXXXXXX</XX> <p>XXXXXXXX is a XXXXXXX XXX XXXXXXXXX anti-XXXXXXX XXXXXXXXX. XX relieves tension and stress, boosts XXXXXXXX and XXXXXX XXXXXX, XXX enhances well-XXXXX through XXX XXXXXXX XX endorphins. XXXXXXXX XXXX gets you moving can XXXX, XXX you’ll get a bigger benefit XX you pay XXXXXXXXX instead of XXXXXX out.</p> <p>Try XX XXXXXX XXX sensation XX XXXX XXXX hitting the XXXXXX, for XXXXXXX, or the XXXXXX XX your XXXXXXXXX, or XXX XXXXXXX of the XXXX on your skin. By adding XXXX mindfulness XXXXXXX&XXXXX;really focusing on your body XXX how it feels XX you XXXXXXXX&XXXXX;you’ll XXX only improve your XXXXXXXX XXXXXXXXX faster, XXX you XXX also be able XX XXXXXXXXX XXX XXXX XX constant worries running XXXXXXX XXXX head.</p> <XX>Exercise XXX XXXXXX</XX> <p>XXXX noticed how XXXX body XXXXX XXXX you’re under XXXXXX? XXXX muscles may be tense, especially in XXXX face, XXXX, and shoulders, XXXXXXX you with XXXX or neck pain, or XXXXXXX headaches. XXX may feel a XXXXXXXXX in XXXX XXXXX, a pounding pulse, or muscle cramps. XXX may XXXX experience XXXXXXXX XXXX as XXXXXXXX, XXXXXXXXX, XXXXXXXXXXX, XXXXXXXX, or frequent XXXXXXXXX. The XXXXX and discomfort of XXX XXXXX physical symptoms XXX in XXXX lead XX XXXX XXXX XXXXXX, XXXXXXXX a vicious cycle between XXXX mind and body.</p> <p>Exercising is an effective XXX to XXXXX this cycle. XX XXXX XX XXXXXXXXX XXXXXXXXXX in XXX brain, XXXXXXXX activity helps to relax XXX XXXXXXX XXX XXXXXXX tension in XXX body. XXXXX the body and mind are so XXXXXXX linked, when XXXX body XXXXX XXXXXX so, XXX, XXXX your XXXX.</p> <h3>Exercise and XXXX</h3> <p>XXXXXXXXXX XXXXXXXXX is XXX of XXX easiest XXX most effective XXXX XX XXXXXX the symptoms XX ADHD and XXXXXXX XXXXXXXXXXXXX, XXXXXXXXXX, XXXXXX, and XXXX. Physical XXXXXXXX XXXXXXXXXXX boosts XXX brain’s XXXXXXXX, norepinephrine, and XXXXXXXXX levels&XXXXX;XXX of XXXXX XXXXXX focus XXX XXXXXXXXX. XX XXXX XXX, XXXXXXXX works in much the XXXX XXX XX ADHD medications such as XXXXXXX XXX XXXXXXXX.</p> <XX>Exercise XXX PTSD XXX XXXXXX</XX> <p>Evidence suggests XXXX XX really XXXXXXXX on your body XXX how it feels XX you exercise, you can XXXXXXXX XXXX XXXX nervous system become “XXXXXXX” and XXXXX to XXXX out XX the XXXXXXXXXXXXXX stress XXXXXXXX XXXX XXXXXXXXXXXXX XXXX or XXXXXX. Instead of allowing your mind to XXXXXX, pay XXXXX XXXXXXXXX XX the XXXXXXXX sensations in your joints and XXXXXXX, even your insides as XXXX body moves. Exercises that XXXXXXX cross movement and that XXXXXX both XXXX XXX XXXX—XXXX XX XXXXXXX (XXXXXXXXXX in sand), XXXXXXX, XXXXXXXX, XXXXXX XXXXXXXX, or XXXXXXX&XXXXX;are some XX your XXXX choices.</p> <p>Outdoor XXXXXXXXXX XXXX hiking, sailing, XXXXXXXX biking, XXXX climbing, whitewater rafting, XXX XXXXXX (downhill and XXXXX-XXXXXXX) XXXX also been XXXXX XX XXXXXX XXX XXXXXXXX of XXXX.</p> <h4>Other XXXXXX XXX emotional XXXXXXXX of XXXXXXXX</h4> <p><b>Sharper memory and thinking.</b>The XXXX XXXXXXXXXX XXXX make you XXXX XXXXXX XXXX help you XXXXXXXXXXX and feel mentally sharp for XXXXX XX XXXX. Exercise also XXXXXXXXXX the XXXXXX XX XXX brain cells XXX helps prevent age-related XXXXXXX.</p> <p><b>Higher XXXX-XXXXXX.</b>XXXXXXX activity XX an XXXXXXXXXX in XXXX XXXX, body, XXX soul. XXXX it becomes habit, it can XXXXXX XXXX sense of XXXX-XXXXX XXX XXXX you XXXX XXXXXX and powerful. You’ll feel better about your appearance and, XX XXXXXXX even small XXXXXXXX XXXXX, you’ll feel a sense XX achievement.</p> <p><b>Better sleep.</b>XXXX short bursts XX exercise in XXX XXXXXXX or XXXXXXXXX XXX help XXXXXXXX XXXX sleep XXXXXXXX. If you prefer XX XXXXXXXX XX night, relaxing exercises XXXX as XXXX or XXXXXX stretching XXX XXXX XXXXXXX XXXXX.</p> <p><b>More energy.</b>Increasing your XXXXX rate several XXXXX a XXXX XXXX give you XXXX XXX-XX-XXX-XX. Start XXX XXXX just a XXX minutes XX exercise XXX XXX, XXX XXXXXXXX XXXX workout XX you XXXX more energized.</p> <p><b>XXXXXXXX resilience.</b>When XXXXX with XXXXXX or XXXXXXXXX challenges in XXXX, exercise can help you XXXX in a healthy way, instead XX XXXXXXXXX to alcohol, XXXXX, or other XXXXXXXX XXXXXXXXX XXXX XXXXXXXXXX XXXX XXXX XXXX symptoms worse. XXXXXXX exercise can also help XXXXX XXXX immune XXXXXX and XXXXXX the impact XX stress.</p> <XX>Reaping XXX XXXXXX XXXXXX benefits XX XXXXXXXX XX easier XXXX you XXXXX</h2> <p><img XXXXX=" lazyloaded" XXX="https://www.XXXXXXXXX.org/XX-XXXXXXX/uploads/woman-XXXXXXX-XXXXXXXX-XXX.XXX" data-src="XXXXX://www.XXXXXXXXX.org/XX-content/uploads/woman-running-XXXXXXXX-768.jpg" alt="Woman in fleece XXXXXX jogs XXXX colorful autumn leaves in background" style="box-sizing: inherit; border-style: none; XXXXXXX: XXXXXX-XXXXX; XXX-width: 100%; height: XXXX; margin-bottom: XXXX; width: XXXXX; opacity: X; transition: opacity X.XX XXXX 0s;">Wondering XXXX how XXXX XXXXXXXX will XXXX you a XXXXXX XXXXXX XXXXX? It’s probably XXX as much as you think. You XXX’t need XX XXXXXX XXXXX out XX XXXX XXXX XXX XX XXXXX XX the XXX, XXXXX XXXXXXX, or XXX mile after monotonous mile. You XXX reap all XXX XXXXXXXX XXX XXXXXX health benefits of XXXXXXXX XXXX XX-minutes XX moderate XXXXXXXX five XXXXX a week. Two XX-XXXXXX or even three XX-minute exercise XXXXXXXX can XXXX XXXX just as XXXX.</p> <h3>XXXX a XXXXXX bit of XXXXXXXX is XXXXXX than XXXXXXX</h3> <p>XX XXXX XXXXX XXXXX intimidating, XXX’t XXXXXXX. XXXX just a few minutes XX physical activity XXX XXXXXX XXXX XXXX XX all. If you XXX’t have XXXX for XX or 30 XXXXXXX of exercise, or XX XXXX body tells you to take a break after X or 10 minutes, for XXXXXXX, XXXX’s XXXX, too. Start XXXX X- or XX-XXXXXX XXXXXXXX and slowly increase XXXX time. The more you exercise, the XXXX energy you’ll have, so eventually you’ll feel ready XXX a little more. XXX key is to commit XX XXXX XXXXXXXX physical XXXXXXXX&XXXXX;XXXXXXX XXXXXX—on most XXXX. As exercising XXXXXXX XXXXX, you can XXXXXX add XXXXX XXXXXXX or try XXXXXXXXX types of activities. XX you keep at it, the benefits of XXXXXXXX will XXXXX XX XXX XXX.</p> <h4>Can’t find XXXX XX exercise during the week? Be a weekend warrior</h4> <p>X recent XXXXX in the XXXXXX Kingdom found that people XXX squeeze their XXXXXXXX XXXXXXXX into XXX or XXX XXXXXXXX during XXX XXXXXXX XXXXXXXXXX almost as many health XXXXXXXX XX those who work out more XXXXX. So don’t XXX a XXXX schedule at XXXX, XXXX, or school be an excuse to avoid activity. Get XXXXXX whenever you can find the XXXX&XXXXX;your XXXX XXX body will thank you!</p> <h3>XXX don’t have to XXXXXX to get XXXXXXX</XX> <p>Research XXXXX that moderate XXXXXX of XXXXXXXX are best XXX most XXXXXX. XXXXXXXX XXXXX:</p> <ol><li>XXXX you breathe a little heavier than normal, XXX are not out of XXXXXX. XXX XXXXXXX, you XXXXXX be able to XXXX with XXXX walking partner, but XXX easily XXXX a XXXX.</li><li>That XXXX body XXXXX XXXXXX XX you XXXX, XXX not overheated or XXXX sweaty.</li></ol> <XX>XXXXXXXXXX XXXXXX health XXXXXXXXX XX exercise</h2> <p>So now you XXXX that XXXXXXXX XXXX XXXX you XXXX XXXX better XXX that it doesn’t take as XXXX effort XX you might have thought. But XXXXXX XXXX first step is still XXXXXX said than done. Exercise obstacles are XXXX XXXX&XXXXX;XXXXXXXXXXXX when you’re XXXX struggling with mental XXXXXX. XXXX XXX some common XXXXXXXX XXX how you XXX get past XXXX.</p> <p><b>XXXXXXX exhausted.</b>XXXX you’re tired or stressed, it feels XXXX working out XXXX just make it XXXXX. But the XXXXX is that physical XXXXXXXX XX a powerful energizer. Studies show XXXX XXXXXXX exercise can dramatically reduce fatigue and XXXXXXXX XXXX energy XXXXXX. XX you XXX really XXXXXXX XXXXX, XXXXXXX XXXXXXXX a 5-XXXXXX XXXX. Chances are, you’ll XX able XX go five more minutes.</p> <p><b>Feeling overwhelmed.</b>When you’re stressed or depressed, XXX XXXXXXX XX adding another XXXXXXXXXX can XXXX overwhelming. Working out just doesn’t seem doable. If you XXXX XXXXXXXX, XXXXXXXX XXXXXXXXX XXXXX you exercise XXX be a XXX XXXXXX. XXXX remember that XXXXXXXX XXXXXXXX helps XX do XXXXXXXXXX else XXXXXX. If you begin thinking of XXXXXXXX activity XX a priority, you XXXX soon find XXXX to XXX XXXXX XXXXXXX XXXX a busy schedule.</p> <p><b>XXXXXXX XXXXXXXX.</b>XXXX XX you’re starting at “ground XXXX,” you XXX still XXXXXXX. XXXXXXXX XXXXX you XXX in XXXXX. XX you XXXX no experience exercising, start slow with low-XXXXXX XXXXXXXX a few XXXXXXX each XXX.</p> <p><b>XXXXXXX bad about XXXXXXXX.</b>Are you XXXX own XXXXX XXXXXX? XX’s XXXX to XXX a XXX way of XXXXXXXX XXXXX your body. No XXXXXX XXXX XXXXXX, age or XXXXXXX level, there XXX XXXXXX like you with XXX same goal of getting XXX. Try XXXXXXXXXXX XXXXXXXX XXXX XXXXXX in your shoes. XXXX a XXXXX with people XX a variety XX fitness XXXXXX. Accomplishing even the smallest fitness goals will XXXX you XXXX body confidence.</p> <p><b>XXXXXXX pain.</b>XX you have a disability, severe XXXXXX XXXXXXX, arthritis, or any injury or illness that limits your mobility, talk to your XXXXXXXXXX XXXXXXXX<a XXXX="https://XXX.XXXXXXXXX.XXX/articles/XXXXXXX-XXXXXX/chair-exercises-XXX-limited-mobility-fitness.XXX">about XXXX XX safely XXXXXXXX</a>. You XXXXXXX’t ignore pain, but XXXXXX XX XXXX you can, when you XXX. XXXXXX XXXX exercise XXXX XXXXXXX, XXXX frequent chunks of XXXX XX XXXX helps, or try exercising in XXXXX to reduce XXXXX or muscle XXXXXXXXXX.</p> <h2>Getting XXXXXXX exercising XXXX you’re anxious or depressed</XX> <p>Many XX us XXXX it XXXX enough XX XXXXXXXX XXXXXXXXX XX XXXXXXXX at XXX XXXX XX XXXXX. XXXX XX feel XXXXXXXXX, XXXXXXX, XXXXXXXX or XXXX XXXXX XXXXXX or emotional problems, it XXX seem doubly XXXXXXXXX. This XX XXXXXXXXXX XXXX XX depression XXX anxiety, which can XXXXX you XXXXXXX XXXXXXX in a catch-XX XXXXXXXXX. XXX know exercise will XXXX you XXXX better, but XXXXXXXXXX has robbed you of XXX XXXXXX XXX motivation you XXXX XX work out, or your social anxiety XXXXX you XXX’t XXXX the thought of XXXXX seen at an XXXXXXXX class or XXXXXXX XXXXXXX XXX park. So, XXXX can you do?</p> <XX>It’s XXXX to start XXXXX. In XXXX, it’s XXXXX.</h3> <p>XXXX you’re under XXX XXXXX of an emotional XXXXXXXX XXX XXXXX’t exercised XXX a long time, XXXXXXX XXXXXXXXXXX XXXXX XXXX XXXXXXXXXX a marathon or XXXXXXX out for an XXXX XXXXX XXXXXXX XXXX only XXXXX you XXXX despondent XX you XXXX short. Better to XXX achievable XXXXX XXX XXXXX XX from there.</p> <h3>XXXXXXXX your XXXXXXX XX the XXXX of XXX XXXX XXXX energy is highest</XX> <p>That XXX be first thing in the XXXXXXX XXXXXX XXXX or school, XX XXXXXXXXX XXXXXX XXX mid-afternoon XXXX hits, or for longer XXXXXXXX XXXX XXX XXXXXXX. XX depression or anxiety has you feeling XXXXX XXX XXXXXXXXXXX all XXX XXXX, XXX dancing XX some music or XXXXXX XXXXX XXX a walk. Even a XXXXX, XX-XXXXXX walk XXX help clear XXXX mind, improve your XXXX, XXX boost your energy level. XX you XXXX and XXXXX XX XXXX a little better, you’ll experience a XXXXXXX XXXXX of XXXXXXX over your well-being. XXX may XXXX XXXX XXXXXXXXX enough to XXXXXXXX more vigorously—XX walking further, breaking into a run, or adding a bike XXXX, XXX example.</p> <XX>XXXXX XXXX XXX XXXXXXX XXXXXXXXX XXXX you’re also XXXXXXXXXX XXXX mental XXXXXX</h4> <p><b>XXXXX XX activities you enjoy.</b>Any XXXXXXXX XXXX gets you moving counts. That XXXXX XXXXXXX throwing a Frisbee with a dog or friend, walking laps XX a mall window XXXXXXXX, or cycling XX the grocery store. XX you’XX never exercised XXXXXX or don’t know what you XXXXX XXXXX, try a XXX different XXXXXX. XXXXXXXXXX such XX gardening or XXXXXXXX a XXXX XXXXXXXXXXX XXXXXXX can be XXXXX ways XX XXXXX moving more XXXX you have a XXXX XXXXXXXX—XX well as XXXXXXX you become XXXX XXXXXX, they can also leave you XXXX a XXXXX of purpose and XXXXXXXXXXXXXX.</p> <p><b>Be comfortable.</b>Whatever time of day you XXXXXX XX exercise, wear XXXXXXXX that’s XXXXXXXXXXX XXX XXXXXX a setting XXXX you XXXX XXXXXXX or energizing. XXXX XXX be a XXXXX corner of your home, a scenic XXXX, or your XXXXXXXX city park.</p> <p><b>Reward yourself.</b>Part XX the reward of XXXXXXXXXX an XXXXXXXX is how XXXX better you’ll feel XXXXXXXXXX, but it XXXXXX helps XXXX motivation XX XXXXXXX yourself an extra treat XXX exercising. XXXXXX yourself with a XXX bubble XXXX XXXXX a XXXXXXX, a XXXXXXXXX XXXXXXXX, or XXXX an extra XXXXXXX of XXXX XXXXXXXX TV show.</p> <p><b>Make XXXXXXXX a XXXXXX activity.</b>XXXXXXXXXX with a friend or loved one, or even your XXXX, XXXX XXX only make exercising XXXX fun and enjoyable, it can XXXX XXXX motivate you to stick XX a XXXXXXX XXXXXXX. XXX’ll also XXXX XXXXXX than XX you were XXXXXXXXXX XXXXX. In fact, when you’XX suffering from a XXXX XXXXXXXX such as depression, the companionship can be XXXX XX XXXXXXXXX XX the exercise.</p> <h2>Easy ways to XXXX more that XXX’t involve XXX XXX</h2> <p>XXX’t have 30 XXXXXXX XX dedicate to yoga or a bike XXXX? XXX’t XXXXX. XXXXX about physical XXXXXXXX XX a XXXXXXXXX XXXXXX than just a single XXXX XX check XXX. Look XX XXXX XXXXX XXXXXXX XXX XXXXXXXX ways XX XXXXX in activity here, there, XXX XXXXXXXXXX. Need ideas? We’ve XXX them.</p> <p><b>In XXX around XXXX home.</b>XXXXX the house, wash the car, XXXX XX XXX XXXX and garden, mow XXX lawn with a push XXXXX, XXXXX the sidewalk or XXXXX XXXX a XXXXX.</p> <p><b>At XXXX and XX XXX go.</b>XXXX or walk to an XXXXXXXXXXX XXXXXX than drive, XXXXXX XXX XXXXXXXXX and get XX XXXX every staircase possible, XXXXXXX XXXX to the bus XXXX then XXX off one XXXX early, XXXX XX the XXXX of XXX lot XXX XXXX into the XXXXX or XXXXXX, take a vigorous walk during your XXXXXX XXXXX.</p> <p><b>With XXX family.</b>Jog around XXX soccer XXXXX during your kid’s practice, make a neighborhood bike XXXX XXXX of XXXX XXXXXXX routine, play tag XXXX XXXX children in XXX XXXX, go canoeing XX a XXXX, walk the dog in a new XXXXX.</p> <p><b>XXXX XXX fun.</b>XXXX fruit at an XXXXXXX, XXXXXX to XXXXX, go to the beach or XXXX a hike, XXXXXX stretch XXXXX watching XXXXXXXXXX, XXXXXXXX an office XXXXXXX team, take a XXXXX in martial XXXX, XXXXX, or XXXX.</p> <XX>XXXX XXXXXXXX a fun part XX your XXXXXXXX life</h3> <p>XXX don’t XXXX XX spend XXXXX in a XXX or XXXXX yourself XXXX long, monotonous XXXXXXXX to experience XXX XXXX XXXXXXXX XX exercise. XXXXX XXXX XXX XXXX you<a XXXX="XXXXX://www.XXXXXXXXX.org/articles/XXXXXXX-XXXXXX/how-XX-XXXXX-XXXXXXXXXX-XXX-XXXXX-to-it.htm">XXXX activities you XXXXX</a>and start to XXXX XXXXXX, XXXX better, and get more out of XXXX.</p>">
