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.
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.
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.
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.
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 XXXX and XXXX-being. It XXXX releases endorphins, powerful XXXXXXXXX in your XXXXX XXXX XXXXXXXX your XXXXXXX XXX make you feel good. XXXXXXX, XXXXXXXX XXX XXXX XXXXX as a distraction, allowing you to XXXX XXXX quiet time XX XXXXX out XX XXX XXXXX of XXXXXXXX XXXXXXXX XXXX XXXX depression.
Exercise is a natural and effective XXXX-anxiety treatment. It relieves tension XXX stress, boosts physical and XXXXXX XXXXXX, XXX XXXXXXXX XXXX-XXXXX XXXXXXX the release of XXXXXXXXXX. XXXXXXXX that XXXX you moving can XXXX, but you’ll XXX a bigger XXXXXXX if you XXX XXXXXXXXX XXXXXXX of XXXXXX out.
XXX to XXXXXX XXX XXXXXXXXX of XXXX feet hitting XXX ground, XXX XXXXXXX, or the rhythm of your breathing, or the XXXXXXX of XXX XXXX XX your skin. XX adding XXXX XXXXXXXXXXX XXXXXXX—XXXXXX focusing XX XXXX body and how it feels XX you exercise—you’ll not only XXXXXXX XXXX XXXXXXXX XXXXXXXXX faster, XXX you XXX also be able XX XXXXXXXXX the XXXX of XXXXXXXX worries running through XXXX head.
Ever XXXXXXX how your body XXXXX when you’XX under stress? Your XXXXXXX may be XXXXX, especially in your face, XXXX, XXX shoulders, leaving you with back or neck XXXX, or painful headaches. You may XXXX a XXXXXXXXX in your XXXXX, a XXXXXXXX pulse, or muscle XXXXXX. You may also XXXXXXXXXX problems XXXX as insomnia, heartburn, stomachache, diarrhea, or XXXXXXXX XXXXXXXXX. XXX XXXXX and discomfort of XXX these XXXXXXXX symptoms can in XXXX lead XX even XXXX stress, XXXXXXXX a XXXXXXX XXXXX between your mind XXX body.
Exercising XX an XXXXXXXXX XXX XX break XXXX XXXXX. XX well as XXXXXXXXX XXXXXXXXXX in XXX XXXXX, physical XXXXXXXX XXXXX to relax XXX muscles XXX XXXXXXX XXXXXXX in the body. Since the body and mind XXX so XXXXXXX linked, XXXX your body XXXXX better so, too, XXXX XXXX mind.
Exercising regularly XX one XX the XXXXXXX XXX most effective ways to XXXXXX the XXXXXXXX of XXXX XXX improve XXXXXXXXXXXXX, motivation, XXXXXX, and mood. Physical XXXXXXXX XXXXXXXXXXX XXXXXX the brain’s XXXXXXXX, XXXXXXXXXXXXXX, and serotonin XXXXXX—all of XXXXX XXXXXX XXXXX and attention. In XXXX way, exercise works in much the same way XX ADHD medications XXXX XX XXXXXXX and Adderall.
Evidence suggests XXXX by really XXXXXXXX on XXXX body and how it XXXXX as you exercise, you XXX XXXXXXXX help XXXX XXXXXXX XXXXXX XXXXXX “XXXXXXX” XXX XXXXX XX move out of the XXXXXXXXXXXXXX stress response that characterizes PTSD or trauma. XXXXXXX of XXXXXXXX XXXX mind XX XXXXXX, pay XXXXX attention XX the physical XXXXXXXXXX in your XXXXXX XXX muscles, XXXX your XXXXXXX XX XXXX body XXXXX. Exercises that XXXXXXX cross movement XXX that XXXXXX both XXXX and XXXX—XXXX XX XXXXXXX (XXXXXXXXXX in XXXX), running, swimming, weight training, or XXXXXXX—are some XX your XXXX choices.
Outdoor activities XXXX XXXXXX, sailing, XXXXXXXX biking, XXXX XXXXXXXX, whitewater rafting, and skiing (XXXXXXXX and cross-XXXXXXX) have also XXXX XXXXX XX reduce the XXXXXXXX of PTSD.
XXXXXXX XXXXXX and thinking.The same XXXXXXXXXX that make you XXXX better XXXX XXXX you XXXXXXXXXXX and feel mentally XXXXX for XXXXX at XXXX. XXXXXXXX also XXXXXXXXXX XXX growth XX XXX XXXXX cells and helps XXXXXXX age-related decline.
Higher XXXX-esteem.Regular activity is an investment in your mind, body, XXX soul. When it becomes habit, it XXX foster your sense of self-XXXXX and XXXX you feel strong and powerful. XXX’ll XXXX XXXXXX XXXXX your XXXXXXXXXX and, by XXXXXXX XXXX small XXXXXXXX XXXXX, you’ll feel a sense XX XXXXXXXXXXX.
XXXXXX sleep.Even XXXXX XXXXXX of XXXXXXXX in XXX morning or XXXXXXXXX can XXXX XXXXXXXX XXXX sleep patterns. XX you XXXXXX to exercise at XXXXX, XXXXXXXX exercises such XX XXXX or gentle XXXXXXXXXX can help XXXXXXX sleep.
More energy.Increasing XXXX XXXXX rate several XXXXX a XXXX XXXX XXXX you XXXX XXX-XX-XXX-go. Start off with just a few XXXXXXX of exercise per day, and increase your workout as you XXXX XXXX XXXXXXXXX.
Stronger XXXXXXXXXX.XXXX XXXXX XXXX XXXXXX or emotional XXXXXXXXXX in life, XXXXXXXX can help you XXXX in a healthy XXX, XXXXXXX of XXXXXXXXX to alcohol, XXXXX, or other XXXXXXXX XXXXXXXXX XXXX ultimately XXXX make XXXX XXXXXXXX worse. Regular exercise can XXXX XXXX XXXXX XXXX immune system and XXXXXX the impact of XXXXXX.
XXXXXXXXX XXXX how much activity will give you a mental health boost? XX’s XXXXXXXX not as XXXX as you think. XXX XXX’t need to devote hours out XX your XXXX XXX XX train at XXX XXX, XXXXX XXXXXXX, or XXX mile XXXXX XXXXXXXXXX XXXX. You XXX XXXX XXX the XXXXXXXX and XXXXXX health XXXXXXXX XX exercise XXXX 30-XXXXXXX of XXXXXXXX exercise five XXXXX a XXXX. XXX XX-XXXXXX or even three 10-minute exercise sessions can XXXX XXXX XXXX as XXXX.
If XXXX still seems XXXXXXXXXXXX, don’t XXXXXXX. Even just a few minutes of XXXXXXXX XXXXXXXX are better XXXX none at XXX. XX you don’t have XXXX XXX XX or XX XXXXXXX of exercise, or XX your body tells you XX take a XXXXX after 5 or XX minutes, XXX XXXXXXX, XXXX’s okay, XXX. XXXXX XXXX 5- or XX-XXXXXX sessions XXX XXXXXX increase your XXXX. The more you exercise, the XXXX XXXXXX you’ll XXXX, so XXXXXXXXXX you’ll feel XXXXX for a XXXXXX more. XXX XXX XX to commit XX XXXX XXXXXXXX XXXXXXXX activity&XXXXX;however XXXXXX&XXXXX;XX most XXXX. As XXXXXXXXXX becomes habit, you can slowly add XXXXX XXXXXXX or XXX XXXXXXXXX types XX XXXXXXXXXX. If you XXXX XX it, XXX benefits of XXXXXXXX will begin XX pay off.
A XXXXXX XXXXX in the XXXXXX XXXXXXX XXXXX XXXX XXXXXX XXX XXXXXXX XXXXX XXXXXXXX routines XXXX XXX or two XXXXXXXX during the weekend experience almost XX many XXXXXX benefits XX those XXX work out more XXXXX. So XXX’t let a busy schedule at work, XXXX, or school XX an XXXXXX XX avoid activity. Get XXXXXX XXXXXXXX you can XXXX the XXXX&XXXXX;your XXXX XXX body XXXX XXXXX you!
Research XXXXX XXXX moderate XXXXXX XX exercise XXX XXXX XXX most XXXXXX. Moderate XXXXX:
So now you XXXX that exercise XXXX XXXX you XXXX much XXXXXX and XXXX it doesn’t take as XXXX XXXXXX XX you XXXXX XXXX thought. But taking that first XXXX XX still XXXXXX said than XXXX. XXXXXXXX XXXXXXXXX XXX XXXX XXXX—XXXXXXXXXXXX XXXX you’XX also struggling XXXX mental health. XXXX are some XXXXXX barriers XXX how you can get XXXX them.
Feeling XXXXXXXXX.When you’re XXXXX or stressed, it feels like XXXXXXX out XXXX just make it worse. XXX XXX truth is that physical XXXXXXXX XX a XXXXXXXX energizer. XXXXXXX show XXXX XXXXXXX exercise can XXXXXXXXXXXX reduce XXXXXXX and XXXXXXXX your XXXXXX levels. XX you are XXXXXX XXXXXXX XXXXX, promise XXXXXXXX a X-XXXXXX walk. Chances XXX, you’ll be able to go five XXXX minutes.
XXXXXXX XXXXXXXXXXX.When you’XX stressed or depressed, the thought of adding XXXXXXX XXXXXXXXXX XXX seem overwhelming. Working out just XXXXX’t XXXX doable. XX you XXXX XXXXXXXX, managing XXXXXXXXX while you XXXXXXXX can XX a big XXXXXX. XXXX remember XXXX XXXXXXXX activity helps us XX everything XXXX better. If you begin XXXXXXXX XX physical activity XX a priority, you will XXXX XXXX ways XX fit small amounts into a XXXX XXXXXXXX.
Feeling hopeless.XXXX XX you’XX XXXXXXXX XX “ground XXXX,” you can still XXXXXXX. Exercise helps you XXX in shape. XX you have no XXXXXXXXXX exercising, XXXXX slow with low-XXXXXX XXXXXXXX a few minutes each XXX.
Feeling bad about yourself.Are you XXXX own XXXXX critic? It’s XXXX to try a new way of XXXXXXXX XXXXX your body. No XXXXXX your weight, age or XXXXXXX XXXXX, XXXXX are others XXXX you with XXX same goal XX getting XXX. XXX XXXXXXXXXXX XXXXXXXX XXXX people in your XXXXX. XXXX a XXXXX with XXXXXX XX a variety of fitness levels. XXXXXXXXXXXXX XXXX XXX XXXXXXXX fitness goals will XXXX you XXXX body XXXXXXXXXX.
XXXXXXX pain.XX you XXXX a disability, severe XXXXXX problem, XXXXXXXXX, or XXX XXXXXX or illness that XXXXXX XXXX XXXXXXXX, talk XX your healthcare XXXXXXXXabout ways to safely XXXXXXXX. You XXXXXXX’t ignore pain, but rather XX XXXX you XXX, XXXX you can. XXXXXX XXXX XXXXXXXX XXXX shorter, more frequent chunks XX time if that helps, or XXX XXXXXXXXXX in water to reduce XXXXX or muscle XXXXXXXXXX.
XXXX of us XXXX it XXXX enough to motivate XXXXXXXXX to XXXXXXXX at XXX best of XXXXX. When we feel XXXXXXXXX, XXXXXXX, XXXXXXXX or XXXX other XXXXXX or XXXXXXXXX XXXXXXXX, it XXX XXXX doubly difficult. This is XXXXXXXXXX XXXX XX depression XXX XXXXXXX, which XXX XXXXX you feeling trapped in a catch-XX situation. XXX know exercise will XXXX you XXXX XXXXXX, XXX XXXXXXXXXX has XXXXXX you XX XXX energy XXX motivation you need XX work out, or XXXX XXXXXX XXXXXXX XXXXX you XXX’t XXXX the XXXXXXX XX being XXXX at an XXXXXXXX class or XXXXXXX through XXX park. XX, what can you XX?
When you’re under the XXXXX of an XXXXXXXXX disorder and haven’t exercised for a XXXX XXXX, XXXXXXX XXXXXXXXXXX goals like completing a XXXXXXXX or working out XXX an hour every XXXXXXX XXXX only XXXXX you more XXXXXXXXXX XX you fall XXXXX. Better XX set achievable goals XXX XXXXX up XXXX there.
That XXX be XXXXX XXXXX in XXX morning before XXXX or school, XX lunchtime XXXXXX the mid-afternoon lull XXXX, or XXX longer sessions XXXX the weekend. If depression or anxiety XXX you XXXXXXX XXXXX and unmotivated XXX day long, XXX dancing to some XXXXX or simply XXXXX XXX a XXXX. Even a XXXXX, XX-minute XXXX can help clear XXXX XXXX, XXXXXXX your XXXX, XXX boost XXXX XXXXXX XXXXX. As you XXXX XXX start to XXXX a XXXXXX XXXXXX, you’ll XXXXXXXXXX a greater sense of XXXXXXX over XXXX XXXX-XXXXX. You may XXXX feel energized XXXXXX XX exercise XXXX vigorously&XXXXX;XX walking XXXXXXX, XXXXXXXX XXXX a XXX, or adding a bike ride, XXX XXXXXXX.
XXXXX on XXXXXXXXXX you enjoy.XXX activity that gets you moving counts. XXXX could include throwing a Frisbee with a dog or XXXXXX, XXXXXXX laps XX a mall window shopping, or cycling to XXX grocery XXXXX. XX you’ve never XXXXXXXXX XXXXXX or don’t XXXX XXXX you might enjoy, try a few different things. Activities such XX gardening or tackling a home improvement XXXXXXX XXX XX XXXXX ways XX start moving XXXX when you XXXX a mood XXXXXXXX&XXXXX;as well as XXXXXXX you become XXXX XXXXXX, XXXX XXX also XXXXX you with a XXXXX of purpose and XXXXXXXXXXXXXX.
Be comfortable.XXXXXXXX XXXX XX XXX you XXXXXX XX exercise, wear XXXXXXXX that’s comfortable XXX XXXXXX a XXXXXXX that you XXXX calming or XXXXXXXXXX. XXXX may be a XXXXX corner of your XXXX, a XXXXXX XXXX, or your XXXXXXXX city XXXX.
XXXXXX yourself.XXXX of the XXXXXX of completing an XXXXXXXX is how much XXXXXX you’ll XXXX XXXXXXXXXX, but it always XXXXX your XXXXXXXXXX to XXXXXXX yourself an XXXXX treat for exercising. Reward XXXXXXXX XXXX a hot bubble XXXX XXXXX a workout, a delicious smoothie, or with an XXXXX XXXXXXX XX your XXXXXXXX XX show.
Make exercise a XXXXXX XXXXXXXX.Exercising XXXX a friend or XXXXX one, or even your XXXX, will XXX only make XXXXXXXXXX XXXX fun XXX enjoyable, it can XXXX XXXX motivate you XX XXXXX to a workout XXXXXXX. XXX’ll XXXX feel XXXXXX XXXX if you XXXX exercising alone. In XXXX, when you’XX suffering from a XXXX disorder XXXX XX depression, the XXXXXXXXXXXXX XXX XX just as important as the exercise.
Don’t have XX minutes to dedicate to yoga or a bike ride? XXX’t worry. XXXXX about XXXXXXXX XXXXXXXX XX a XXXXXXXXX XXXXXX XXXX XXXX a XXXXXX task XX XXXXX XXX. Look XX XXXX XXXXX routine and consider XXXX XX XXXXX in activity here, there, XXX everywhere. Need ideas? We’ve got them.
XX and XXXXXX your home.XXXXX the XXXXX, wash XXX XXX, tend XX the yard XXX garden, mow XXX XXXX XXXX a push XXXXX, sweep the sidewalk or XXXXX XXXX a broom.
XX XXXX XXX on XXX go.Bike or XXXX to an XXXXXXXXXXX rather than drive, banish XXX elevators XXX get XX know XXXXX staircase XXXXXXXX, XXXXXXX XXXX XX the bus stop then get XXX one stop early, XXXX at the back XX the XXX and XXXX into the XXXXX or XXXXXX, take a vigorous walk XXXXXX your XXXXXX XXXXX.
With the XXXXXX.XXX XXXXXX the soccer XXXXX during your kid’s XXXXXXXX, make a neighborhood XXXX ride XXXX XX your weekend XXXXXXX, play XXX XXXX your XXXXXXXX in XXX yard, go XXXXXXXX XX a XXXX, XXXX the XXX in a XXX place.
Just for fun.XXXX XXXXX at an orchard, XXXXXX to music, XX to the beach or XXXX a hike, XXXXXX XXXXXXX while watching XXXXXXXXXX, organize an XXXXXX bowling team, XXXX a XXXXX in martial XXXX, dance, or XXXX.
XXX don’t XXXX XX spend XXXXX in a XXX or XXXXX XXXXXXXX into long, monotonous XXXXXXXX to XXXXXXXXXX XXX many XXXXXXXX XX XXXXXXXX. These XXXX can help youXXXX activities you XXXXXand start to XXXX better, XXXX better, XXX XXX XXXX out of XXXX.