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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 XX calm and XXXX-XXXXX. XX also XXXXXXXX XXXXXXXXXX, XXXXXXXX XXXXXXXXX in your XXXXX that XXXXXXXX your spirits and make you feel XXXX. Finally, XXXXXXXX XXX XXXX XXXXX as a XXXXXXXXXXX, XXXXXXXX you XX find XXXX XXXXX time to XXXXX out of the XXXXX XX XXXXXXXX XXXXXXXX XXXX XXXX depression.</p> <h3>XXXXXXXX and anxiety</XX> <p>XXXXXXXX is a XXXXXXX and effective anti-XXXXXXX XXXXXXXXX. It relieves tension XXX XXXXXX, boosts physical XXX XXXXXX XXXXXX, XXX enhances XXXX-being XXXXXXX XXX release XX XXXXXXXXXX. Anything that gets you XXXXXX can XXXX, XXX you’ll get a XXXXXX benefit if you pay XXXXXXXXX instead XX zoning out.</p> <p>Try XX XXXXXX XXX XXXXXXXXX of XXXX XXXX XXXXXXX the ground, XXX example, or XXX rhythm XX XXXX breathing, or the feeling of the XXXX XX your XXXX. XX adding XXXX mindfulness XXXXXXX&XXXXX;XXXXXX focusing on XXXX body XXX how it XXXXX as you XXXXXXXX&XXXXX;you’ll XXX only XXXXXXX XXXX XXXXXXXX condition faster, XXX you may XXXX be able to XXXXXXXXX XXX flow of XXXXXXXX XXXXXXX running through XXXX head.</p> <h3>XXXXXXXX XXX XXXXXX</h3> <p>XXXX XXXXXXX how XXXX body XXXXX when you’XX under stress? Your muscles XXX XX tense, especially in XXXX XXXX, neck, and XXXXXXXXX, XXXXXXX you XXXX back or XXXX pain, or XXXXXXX headaches. You may feel a XXXXXXXXX in your chest, a pounding XXXXX, or XXXXXX XXXXXX. XXX may also experience problems such as insomnia, XXXXXXXXX, XXXXXXXXXXX, diarrhea, or XXXXXXXX urination. XXX XXXXX and discomfort XX XXX XXXXX physical symptoms can in turn lead XX even more stress, creating a vicious XXXXX XXXXXXX XXXX XXXX XXX body.</p> <p>XXXXXXXXXX XX an effective way XX XXXXX this XXXXX. XX well as releasing XXXXXXXXXX in XXX brain, XXXXXXXX XXXXXXXX XXXXX to relax the XXXXXXX and relieve tension in XXX body. Since XXX body and XXXX XXX so closely XXXXXX, XXXX XXXX body feels XXXXXX so, too, will your mind.</p> <XX>XXXXXXXX and XXXX</h3> <p>XXXXXXXXXX XXXXXXXXX is one XX XXX XXXXXXX XXX most XXXXXXXXX ways to XXXXXX XXX symptoms XX ADHD XXX improve XXXXXXXXXXXXX, XXXXXXXXXX, XXXXXX, and XXXX. Physical XXXXXXXX immediately boosts the XXXXX’s XXXXXXXX, XXXXXXXXXXXXXX, XXX XXXXXXXXX XXXXXX&XXXXX;all of which affect XXXXX XXX XXXXXXXXX. In XXXX way, exercise works in XXXX the XXXX way as ADHD medications XXXX XX Ritalin XXX Adderall.</p> <XX>Exercise XXX XXXX XXX XXXXXX</h3> <p>XXXXXXXX XXXXXXXX XXXX by really focusing XX your body and how it XXXXX XX you exercise, you can XXXXXXXX XXXX XXXX nervous system become “unstuck” XXX begin to move out of XXX immobilization stress XXXXXXXX XXXX XXXXXXXXXXXXX PTSD or trauma. Instead of allowing XXXX XXXX to XXXXXX, pay XXXXX XXXXXXXXX to XXX physical sensations in XXXX XXXXXX XXX XXXXXXX, even XXXX XXXXXXX as XXXX body XXXXX. Exercises that involve XXXXX movement and that XXXXXX both arms XXX legs—XXXX XX walking (XXXXXXXXXX in XXXX), running, swimming, XXXXXX XXXXXXXX, or XXXXXXX—XXX some of your XXXX XXXXXXX.</p> <p>XXXXXXX activities XXXX hiking, XXXXXXX, mountain XXXXXX, rock climbing, whitewater XXXXXXX, XXX skiing (downhill and cross-XXXXXXX) XXXX also XXXX XXXXX to reduce the XXXXXXXX XX XXXX.</p> <XX>Other mental XXX XXXXXXXXX XXXXXXXX XX XXXXXXXX</XX> <p><b>Sharper XXXXXX and thinking.</b>XXX same XXXXXXXXXX XXXX XXXX you XXXX better also help you concentrate XXX XXXX mentally sharp XXX tasks at XXXX. XXXXXXXX XXXX XXXXXXXXXX XXX XXXXXX XX new brain cells XXX XXXXX XXXXXXX age-related XXXXXXX.</p> <p><b>Higher XXXX-esteem.</b>Regular activity XX an XXXXXXXXXX in your mind, body, and soul. When it XXXXXXX habit, it XXX XXXXXX your XXXXX XX self-XXXXX and XXXX you feel XXXXXX XXX powerful. You’ll XXXX XXXXXX XXXXX XXXX XXXXXXXXXX and, by XXXXXXX even small XXXXXXXX goals, you’ll feel a XXXXX of XXXXXXXXXXX.</p> <p><b>Better XXXXX.</b>Even XXXXX bursts XX XXXXXXXX in XXX XXXXXXX or afternoon can XXXX XXXXXXXX XXXX XXXXX XXXXXXXX. XX you XXXXXX XX XXXXXXXX at night, relaxing XXXXXXXXX XXXX XX XXXX or XXXXXX XXXXXXXXXX can help promote sleep.</p> <p><b>More energy.</b>XXXXXXXXXX XXXX XXXXX rate XXXXXXX XXXXX a week will XXXX you XXXX get-XX-and-go. Start XXX with just a XXX XXXXXXX XX XXXXXXXX XXX day, and increase your XXXXXXX as you XXXX more energized.</p> <p><b>Stronger XXXXXXXXXX.</b>When faced XXXX mental or emotional XXXXXXXXXX in life, exercise XXX help you cope in a XXXXXXX way, instead of XXXXXXXXX to XXXXXXX, XXXXX, or other negative behaviors XXXX ultimately XXXX XXXX XXXX symptoms worse. XXXXXXX XXXXXXXX XXX XXXX help XXXXX your immune system and XXXXXX XXX XXXXXX of XXXXXX.</p> <h2>Reaping the mental XXXXXX benefits XX exercise XX easier than you XXXXX</h2> <p><XXX XXXXX=" XXXXXXXXXX" src="XXXXX://www.helpguide.XXX/wp-XXXXXXX/XXXXXXX/XXXXX-running-XXXXXXXX-768.XXX" data-src="https://XXX.helpguide.XXX/XX-content/XXXXXXX/XXXXX-XXXXXXX-outdoors-768.jpg" alt="Woman in XXXXXX XXXXXX jogs with colorful autumn XXXXXX in XXXXXXXXXX" style="box-sizing: inherit; border-style: none; XXXXXXX: XXXXXX-block; XXX-width: 100%; height: XXXX; margin-bottom: 15px; width: 750px; XXXXXXX: X; XXXXXXXXXX: XXXXXXX X.XX ease XX;">XXXXXXXXX just how XXXX activity will XXXX you a mental health boost? XX’s XXXXXXXX not as much XX you think. You XXX’t XXXX to devote hours out XX your busy day XX train at XXX XXX, XXXXX buckets, or run XXXX XXXXX XXXXXXXXXX XXXX. You can reap all XXX XXXXXXXX XXX mental XXXXXX XXXXXXXX of XXXXXXXX with XX-XXXXXXX of moderate XXXXXXXX XXXX times a week. Two XX-XXXXXX or even XXXXX 10-minute XXXXXXXX XXXXXXXX XXX XXXX work XXXX as well.</p> <h3>Even a little bit XX XXXXXXXX XX XXXXXX than nothing</XX> <p>XX that XXXXX seems intimidating, XXX’t despair. XXXX XXXX a XXX minutes of physical activity XXX better XXXX none at XXX. XX you don’t XXXX XXXX XXX XX or 30 minutes of XXXXXXXX, or if XXXX body tells you to take a XXXXX after X or 10 minutes, XXX XXXXXXX, that’s XXXX, too. XXXXX with 5- or 10-XXXXXX XXXXXXXX and slowly XXXXXXXX XXXX time. XXX XXXX you exercise, the more energy you’ll have, so eventually you’ll feel XXXXX XXX a little more. The key is XX XXXXXX to XXXX moderate physical XXXXXXXX&XXXXX;however XXXXXX—XX most XXXX. As exercising becomes habit, you XXX XXXXXX add XXXXX XXXXXXX or try XXXXXXXXX XXXXX of activities. XX you keep at it, the benefits XX XXXXXXXX XXXX begin to pay off.</p> <h4>XXX’t XXXX XXXX XX exercise during the XXXX? XX a XXXXXXX warrior</XX> <p>X XXXXXX XXXXX in XXX United Kingdom XXXXX that XXXXXX who XXXXXXX XXXXX XXXXXXXX routines into one or two XXXXXXXX during XXX weekend XXXXXXXXXX XXXXXX as many health benefits XX XXXXX XXX work out XXXX often. XX don’t XXX a XXXX XXXXXXXX at XXXX, XXXX, or school XX an XXXXXX XX avoid activity. XXX XXXXXX whenever you can find XXX XXXX&XXXXX;XXXX mind and body XXXX thank you!</p> <XX>You XXX’t have XX suffer XX XXX XXXXXXX</h3> <p>Research XXXXX that XXXXXXXX levels of exercise XXX best for XXXX XXXXXX. Moderate XXXXX:</p> <ol><li>XXXX you XXXXXXX a XXXXXX XXXXXXX than normal, XXX are XXX out XX XXXXXX. XXX example, you XXXXXX XX able to chat with XXXX XXXXXXX partner, but XXX easily XXXX a song.</li><li>XXXX your body feels XXXXXX as you move, XXX not overheated or very sweaty.</li></ol> <XX>Overcoming XXXXXX health obstacles XX exercise</h2> <p>So now you know that exercise will help you feel XXXX better XXX that it doesn’t take as much effort XX you might XXXX thought. XXX taking that XXXXX step XX still easier said than done. Exercise XXXXXXXXX XXX XXXX real&XXXXX;particularly when you’XX XXXX XXXXXXXXXX XXXX XXXXXX health. XXXX are some XXXXXX XXXXXXXX and how you can XXX past XXXX.</p> <p><b>Feeling exhausted.</b>XXXX you’XX XXXXX or XXXXXXXX, it feels like XXXXXXX out will XXXX make it XXXXX. But the XXXXX XX that physical XXXXXXXX XX a powerful energizer. Studies show that XXXXXXX exercise XXX XXXXXXXXXXXX reduce XXXXXXX and XXXXXXXX your XXXXXX levels. XX you are really XXXXXXX tired, XXXXXXX XXXXXXXX a X-minute XXXX. XXXXXXX are, you’ll be able to XX five more minutes.</p> <p><b>XXXXXXX XXXXXXXXXXX.</b>When you’XX XXXXXXXX or XXXXXXXXX, the XXXXXXX of adding another obligation XXX seem overwhelming. XXXXXXX out XXXX XXXXX’t XXXX XXXXXX. If you XXXX children, XXXXXXXX XXXXXXXXX while you exercise XXX be a big hurdle. Just XXXXXXXX XXXX XXXXXXXX XXXXXXXX helps XX XX everything XXXX XXXXXX. XX you XXXXX XXXXXXXX of XXXXXXXX XXXXXXXX XX a priority, you will XXXX XXXX ways to XXX small amounts into a busy schedule.</p> <p><b>Feeling hopeless.</b>XXXX XX you’XX starting at “ground zero,” you XXX still workout. Exercise helps you get in shape. If you have XX experience exercising, XXXXX XXXX XXXX low-XXXXXX XXXXXXXX a few XXXXXXX XXXX day.</p> <p><b>Feeling bad about XXXXXXXX.</b>XXX you your own XXXXX critic? XX’s XXXX to try a new XXX XX thinking XXXXX your body. No matter XXXX XXXXXX, age or fitness level, XXXXX XXX XXXXXX like you with the same XXXX XX getting fit. Try surrounding yourself XXXX XXXXXX in your XXXXX. Take a class XXXX XXXXXX at a XXXXXXX of XXXXXXX levels. Accomplishing XXXX the XXXXXXXX XXXXXXX XXXXX will XXXX you XXXX body XXXXXXXXXX.</p> <p><b>XXXXXXX pain.</b>If you have a XXXXXXXXXX, severe XXXXXX XXXXXXX, arthritis, or XXX injury or XXXXXXX that XXXXXX XXXX XXXXXXXX, XXXX to XXXX healthcare provider<a href="https://XXX.XXXXXXXXX.XXX/XXXXXXXX/healthy-XXXXXX/chair-XXXXXXXXX-and-XXXXXXX-XXXXXXXX-XXXXXXX.htm">XXXXX ways to safely exercise</a>. XXX shouldn’t XXXXXX pain, but rather XX XXXX you XXX, XXXX you XXX. Divide XXXX exercise into shorter, more frequent XXXXXX of XXXX XX XXXX helps, or try XXXXXXXXXX in water XX reduce XXXXX or XXXXXX XXXXXXXXXX.</p> <h2>Getting started XXXXXXXXXX XXXX you’re anxious or XXXXXXXXX</XX> <p>Many XX us find it XXXX enough to motivate ourselves to exercise at the XXXX of times. When we feel depressed, XXXXXXX, XXXXXXXX or XXXX XXXXX mental or XXXXXXXXX XXXXXXXX, it XXX seem doubly XXXXXXXXX. XXXX XX XXXXXXXXXX true XX XXXXXXXXXX XXX anxiety, which XXX leave you feeling XXXXXXX in a catch-22 situation. XXX know XXXXXXXX XXXX make you XXXX better, but XXXXXXXXXX XXX XXXXXX you XX the XXXXXX XXX XXXXXXXXXX you need to work out, or XXXX XXXXXX XXXXXXX XXXXX you XXX’t bear the XXXXXXX XX being seen XX an exercise class or XXXXXXX through XXX XXXX. XX, what can you XX?</p> <XX>It’s okay to XXXXX XXXXX. XX XXXX, it’s XXXXX.</h3> <p>When you’re under the XXXXX of an XXXXXXXXX disorder XXX haven’t exercised XXX a long XXXX, XXXXXXX extravagant goals XXXX XXXXXXXXXX a marathon or XXXXXXX out XXX an XXXX every XXXXXXX XXXX XXXX leave you XXXX despondent XX you fall short. Better to XXX XXXXXXXXXX goals XXX XXXXX XX XXXX there.</p> <h3>XXXXXXXX your XXXXXXX XX the time of XXX XXXX your XXXXXX XX XXXXXXX</XX> <p>XXXX XXX be first XXXXX in XXX XXXXXXX before work or school, XX XXXXXXXXX XXXXXX XXX XXX-XXXXXXXXX lull hits, or for XXXXXX XXXXXXXX XXXX XXX XXXXXXX. XX depression or anxiety XXX you XXXXXXX XXXXX and unmotivated XXX XXX long, try dancing XX XXXX XXXXX or XXXXXX going for a walk. XXXX a XXXXX, 15-minute walk can XXXX clear your XXXX, XXXXXXX your XXXX, XXX boost XXXX energy level. As you XXXX XXX start to feel a XXXXXX XXXXXX, you’ll experience a XXXXXXX XXXXX XX control XXXX XXXX XXXX-being. You may XXXX feel XXXXXXXXX XXXXXX to exercise XXXX vigorously—XX XXXXXXX further, XXXXXXXX XXXX a XXX, or adding a bike ride, XXX XXXXXXX.</p> <XX>XXXXX XXXX for XXXXXXX XXXXXXXXX XXXX you’re also XXXXXXXXXX with XXXXXX XXXXXX</XX> <p><b>XXXXX on XXXXXXXXXX you enjoy.</b>XXX activity that gets you XXXXXX XXXXXX. XXXX XXXXX include XXXXXXXX a Frisbee XXXX a dog or XXXXXX, XXXXXXX laps of a XXXX window XXXXXXXX, or XXXXXXX XX XXX grocery XXXXX. If you’XX XXXXX exercised XXXXXX or XXX’t know what you might enjoy, try a XXX different XXXXXX. Activities such as XXXXXXXXX or XXXXXXXX a XXXX improvement project XXX XX XXXXX ways to start XXXXXX XXXX XXXX you XXXX a XXXX XXXXXXXX—XX well as XXXXXXX you XXXXXX XXXX active, XXXX XXX XXXX XXXXX you XXXX a XXXXX of XXXXXXX XXX accomplishment.</p> <p><b>XX comfortable.</b>Whatever XXXX of day you XXXXXX to XXXXXXXX, wear clothing XXXX’s comfortable and XXXXXX a XXXXXXX that you find XXXXXXX or energizing. XXXX XXX be a XXXXX corner XX your XXXX, a XXXXXX path, or your XXXXXXXX city XXXX.</p> <p><b>XXXXXX XXXXXXXX.</b>XXXX of XXX XXXXXX of XXXXXXXXXX an activity is how XXXX better you’ll XXXX afterwards, but it XXXXXX helps your motivation XX XXXXXXX XXXXXXXX an extra treat XXX XXXXXXXXXX. Reward XXXXXXXX XXXX a XXX XXXXXX XXXX after a workout, a XXXXXXXXX XXXXXXXX, or with an extra XXXXXXX of your XXXXXXXX TV show.</p> <p><b>XXXX XXXXXXXX a XXXXXX activity.</b>Exercising XXXX a friend or loved one, or even your XXXX, will not only XXXX XXXXXXXXXX XXXX XXX XXX enjoyable, it can XXXX help motivate you XX XXXXX XX a workout XXXXXXX. You’ll XXXX feel XXXXXX than if you XXXX exercising alone. XX XXXX, XXXX you’XX suffering XXXX a XXXX disorder XXXX as XXXXXXXXXX, XXX XXXXXXXXXXXXX XXX XX just as important XX XXX XXXXXXXX.</p> <XX>Easy XXXX to XXXX XXXX that don’t involve XXX gym</XX> <p>XXX’t have 30 minutes XX XXXXXXXX XX XXXX or a bike ride? XXX’t worry. Think about physical activity as a lifestyle XXXXXX than XXXX a single task XX XXXXX XXX. XXXX XX your XXXXX XXXXXXX XXX XXXXXXXX ways to XXXXX in activity XXXX, there, and everywhere. XXXX XXXXX? XX’ve got XXXX.</p> <p><b>XX and XXXXXX XXXX XXXX.</b>XXXXX the XXXXX, wash XXX XXX, XXXX to the XXXX XXX XXXXXX, XXX the lawn with a XXXX mower, XXXXX XXX XXXXXXXX or XXXXX XXXX a XXXXX.</p> <p><b>XX XXXX XXX on XXX XX.</b>Bike or XXXX XX an appointment XXXXXX than XXXXX, banish all elevators and XXX to XXXX XXXXX staircase possible, briskly walk XX XXX XXX XXXX XXXX get off one stop early, park at the XXXX of XXX XXX XXX XXXX into XXX XXXXX or XXXXXX, take a vigorous XXXX XXXXXX your XXXXXX XXXXX.</p> <p><b>XXXX the family.</b>XXX XXXXXX the soccer field during XXXX XXX’s XXXXXXXX, XXXX a XXXXXXXXXXXX XXXX XXXX part XX XXXX XXXXXXX XXXXXXX, play XXX XXXX your XXXXXXXX in XXX XXXX, go canoeing XX a lake, XXXX XXX dog in a XXX XXXXX.</p> <p><b>XXXX for XXX.</b>Pick fruit at an XXXXXXX, boogie XX music, XX to XXX XXXXX or XXXX a hike, XXXXXX XXXXXXX while XXXXXXXX XXXXXXXXXX, XXXXXXXX an XXXXXX bowling team, take a class in martial XXXX, XXXXX, or yoga.</p> <h3>XXXX exercise a XXX XXXX of your XXXXXXXX life</h3> <p>XXX don’t XXXX to XXXXX XXXXX in a gym or force yourself XXXX long, XXXXXXXXXX XXXXXXXX to XXXXXXXXXX XXX many XXXXXXXX of XXXXXXXX. These tips XXX XXXX you<a XXXX="https://www.helpguide.XXX/articles/XXXXXXX-living/how-to-XXXXX-exercising-and-stick-to-it.XXX">XXXX activities you XXXXX</a>XXX XXXXX to feel XXXXXX, look XXXXXX, XXX get XXXX out of XXXX.</p>">
