When you don’t look after your mental health, your physical health starts deteriorating too. With time, you’d notice aches that can’t be explained, low energy, and trouble sleeping. If you’re already going through mild or moderate depression, you can try to improve your mental state by influencing your physical one.

Below, we’ll tell you the health benefits of exercise and how to build a routine that nurtures your mind and reduces depression and anxiety symptoms.

How exercise affects brain chemistry: Benefits of exercise

What impact does physical activity have on our mental health well being? As you might’ve already guessed, it has a great impact on our mood and it particularly helps increase our self-esteem.

Here is what happens with your nervous system when you stay physically active:

Regular physical activity reduces the level of stress hormones, such as cortisol, so you feel lighter, calmer, and less stressed;
Remember that amazing feeling of accomplishment at the end of a workout? Yes, that’s dopamine at work. All because increased dopamine and endorphin levels, the hormones of reward and joy, are a direct result of your sports activities. The lower those hormones are, the higher the risk of developing mental health problems like depression and anxiety.
Staying physically active adds to your sharper thinking. When you exercise regularly, you literally help your brain grow new cells faster and strengthen existing neuroconnections, especially in areas related to memory and learning. The whole cell growth process is called neurogenesis. That’s why exercising helps prevent mental health conditions like dementia and cognitive decline in older individuals.
You sleep better. Physical activity helps you burn excess energy, reduces the impact of stress hormones on your body, and promotes the release of feel-good hormones like serotonin. The latter plays a role in sleep pattern regulation and generally helps you relax and fall asleep faster.

Plus, you’ll get lower risk for developing type 2 diabetes, heart disease, and high blood pressure. Oh, and don’t forget the bone health — your bones will be as strong as steel, reducing the risk of fractures and osteoporosis as you age.

Here is what the scientific community tells us about physical activity and mood connection

One of the recent studies concludes that walking, jogging, yoga, and strength training are the best types of physical activity that can improve your mental well being, particularly the depression symptoms. According to the same study, activities that were the easiest to tolerate among participants were yoga and strength training.

Meanwhile, according to another study, regular exercise, regardless of whether it’s jogging, cycling, or lifting, is 1.5 times more effective compared to the good old antidepressants or talk therapy when it comes to the reduction of mild or moderate depression and anxiety symptoms.

Plus, the same study suggests that short and intensive vigorous activities (HIT workouts, jogging, etc.) have more mental health benefits compared to low-intensity activities like walking.

Anyway, please remember that the key is to exercise regularly and engage in physical activity that matches your energy levels, health condition, and personal preferences. In the end, it’s all about enjoying what you’re doing without getting injured.

❗😩 If you’re dealing with intense negative or painful emotions paired with physical symptoms like extreme fatigue, aches that can’t be explained, and sleep disturbances, all those might be signs of severe cases of depression and anxiety. Here, exercise alone might not be enough to treat clinical anxiety or depression as those often require professional guidance.

Please don’t hesitate to reach out to a healthcare professional. Looking for help in times of struggle is a sign of strength, not weakness 🤗.

Now, before we move to the top workouts that bring the most benefits of exercise and discuss the pros and cons of each, let’s find out how many hours you should put into sports per week.

How much physical exercise is enough?

Regardless of what TikTok influencers tell you, exercise is the case where more doesn’t mean better.

We’re all different when it comes to what our bodies can do. Let’s say you’ve recently suffered an injury and want to run a marathon because you’ve seen somewhere on social media that running can promote better mental health. And sure, it does. But why would you run a marathon and put your health at risk? Because you’ve seen someone do it on social media?

The same goes for the number of hours to devote to your favorite physical activity (yes, we say ‘favorite’ activity because, honestly, not everyone enjoys running).

There’ve been a lot of studies and most of them say that the appropriate amount of time for either moderate intensity exercise like brisk walking or low-speed cycling is 150 minutes of exercise or 2.5 hours per week.

💪🚴‍♂️If keeping up with physical activity on a regular basis is difficult, then you can opt for 75 minutes of vigorous regular exercise, such as high-speed cycling, HIT workouts, etc.

🌱 🚶‍♀️ On the other hand, if your health doesn’t allow you to engage in moderate intensity activity or vigorous workouts, you can opt for 300 minutes (5 hours) of regular physical activity that is slow-paced and relaxing, such as stretching, walking, or very light yoga.

Anyway, you get the idea —- the further you stay from the sedentary lifestyle, the better. You can even choose between carrying bags or climbing stairs, jogging, cycling, or lifting weights, and it’s all about making the small, healthy choices that add up over time.

Please also don’t forget about rest days — be compassionate to yourself 🙏🏽

Best workouts for mental health to choose from: Pros and cons

We take care of our body, but we forget to take care of our mental well being equally. The good news is that physical activity helps you take care of both.

Here are the best workouts with all pros and cons to maximize the benefits of movement for mental health.

#1: Yoga 🧘‍♀️

As we’ve already told you earlier in the article, yoga is the best tolerated physical activity for those who suffer from mild or moderate depression. It combines gentle movement, stretching, and focused breathing. The best part? It’s not a strenuous activity that requires a lot of energy, unless you're practicing more vigorous styles like fast-paced vinyasa flows or Ashtanga. Additionally, you get mental health benefits like self-awareness and deep breathing skills that can be used for emotional regulation, which is especially helpful if you’re dealing with anxiety as well.

Pros

Perfect for stress relief and quick muscle relaxation
Teaches mindfulness and emotional control
Can be adapted to different fitness levels
No special equipment required

Cons

Takes time to master breathing techniques and poses
Might feel boring if you’re used to high-intensity workouts

#2: Running or jogging 🏃‍♂️

Sure, that might not be the perfect option if you’re dealing with low energy levels at the moment. But if it’s the mildest depression you want to tackle and you don’t have joint problems, then running might be a great physical activity to boost those endorphins fast.

Pros

Quick way to improve mood
Great for cardiovascular health

Cons

High-impact physical activity (can be tough on legs, knees, and back)
Highly traumatic for beginners compared to love-impact activities like yoga

#3: Cycling 🚴‍♂️

Now that’s the best way to improve your mental health by using exercise and combining it with a beautiful landscape. Cycling is a versatile physical activity because you can do it outdoors or indoors, as a low-impact or high-impact exercise (everything depends on your preference), and in a group or solo.

Pros

Low-impact on joints
Can be performed fast or slow
Great for cardiovascular health

Cons

Requires access to a bike
Still, might not be suitable for those with knee or hip issues

#4: Strength training 💪

This physical activity is a great way to build muscle strength and increase metabolism. It also helps you build self-confidence and improve your body image. If you’re a fan of controlled exercise and in a good physical shape, strength training might be a good option.

Pros

Great for long-term fitness goals
Increases bone density

Cons

Requires a gym or equipment
Can be intimidating for beginners
There is a risk of injury if not done with proper form

#5: Swimming 🏊‍♀️

A swimming session is an actual full-body workout that soothes your mind. Its repetitive nature and the required breathwork has a calming effect that helps reduce anxiety and promote relaxation. It’s also gentle on the joints and is less traumatic when compared to the high-impact activities on the list.

Pros

Full-body workout that improves muscle tone and endurance
Great for building lung capacity and cardiovascular health

Cons

Requires access to a pool
Not suitable for those who dislike water or get anxious in public spaces

#6: Walking 🥾

This is literally the simplest and the cheapest physical activity on our list. Unlike strength training or yoga that require equipment, and swimming that requires the entire pool, walking can be done anywhere.

It helps clear your mind after a long day, reflect on things while getting lost in your favorite music, and build resilience while you’re doing all those things.

Want to make it harder? Add a pair of Nordic walking poles and find a terrain nearby.

Also, if your goal is to spend more hours outside, walking is the perfect physical activity to do it effortlessly.

Pros

Easy to start, no special equipment needed
Low-impact and gentle on the body
Great for all fitness levels

Cons

Might not be suitable for those who prefer more high-intensity workouts

#7: Dancing 💃

Dancing is a full-body workout that engages your mind and which can be done in a dance studio or at home. You can also choose any style you want — there is something for everyone when it comes to this particular physical activity. At the same time, you learn new moves, hence, strengthen neural connections and improve cognitive function.

Pros

Fun and engaging
Improves coordination, balance, and flexibility.
Great stress reliever and mood booster

Cons

Some styles require a class or instructor
High-energy dances may be tough for those with joint pain
If you’re dealing with social anxiety, being in a studio and dancing in pairs might feel like a torture

Now let’s move to the next stage — how to NOT forget to lead a mentally healthier lifestyle and stick to the activity you’ve chosen from the list.

5 Tips for staying motivated: Overcome top barriers to regular exercise

If you’re looking for high energy and positive mood, regular exercise is a great stop on your journey to better mental health and well being. But you’ll need a bit of discipline. Why? Because the development of mental health habits is a long process and comes with many hurdles.

Here are a few things you can do make physical exercise a part of daily life:

#1: Turn physical activity into a lifestyle

That’s great if you can find a few hours per week and exercise at the gym or yoga studio. But do you prioritize moving once you’re out of the gym or studio? It’s all about the choice you make. Taking stairs or elevator? Carrying bags yourself or getting them delivered by a courier?

Regular exercise, even if it’s a short brisk walk from the bus stop while you’re carrying bags from the supermarket or activity transportation e.g walking or bicycling has a positive impact on your mental health and can actually count as a short workout.

#2: Build your stamina gradually

Walking 2 hours per day will feel like going to the moon and back if you haven’t left your house for months. Aim for spending 10 minutes outside. All you have to do is get used to the idea of being outside. Then, gradually increase the amount of time you spend outside each day.

The same goes for other activities — no need to run a marathon if you haven’t walked a mile for a really long time. Also, remember that even mildest depression causes changes in your energy levels, so sticking to a physical activity regimen that is low impact is a great way to stay active without draining your body and the nervous system.

#3: Get social support

It’s way easier to stay consistent with your physical activity when you’re not doing it alone. Yeap, finding a workout buddy or joining a group activity is the best recipe to get the benefit of exercise without thinking of it as a dreadful chore.

Social support also increases your sense of responsibility, which is vital for staying consistent with your sports routine.

Here are a few examples:

💃 Love dancing? Sign up for a local dance class where they host social nights and competitions — you’ll stay active and meet new people.

🏃 Prefer running? Join a local running club or invite a friend for weekly jogs. It’s harder to skip a physical activity when someone’s counting on you.

🏋️‍♂️ More into strength training? Try small-group workouts or partner-based gym sessions for extra motivation.

Again, please do what works for you. There is no need to go to the gym with your friend if your social battery is low. You can always opt for a mat-based home workout.

#4: Define your non-negotiables

You’re trying to build a good relationship with sports, right? Then treat it like any other important commitment in your life.

First, find out what really works for you. For instance, group workouts will easily trigger the feeling of anxiety. In this case, group classes might be a non-negotiable #1.

Or perhaps, you’ve got some joint problems that don’t allow you to perform high-intensity workouts. Or perhaps, you want to stay away from all the fitness content that mentions body image or generally discusses it because, all in all, it leads to “weight anxiety” and depression. Here, you’d definitely want to steer clear of weight-focused programs.

Anyway, your list of non-negotiables should protect you from mental health issues that triggers like comparison and unrealistic expectations cause.

#5: Keep your exercise fun

There is a chance you won’t stick to workouts that feel like a chore. Here is how to turn physical activity into something you actually enjoy.

Make it feel effortless. Trick your brain into believing that you’re going to be active for only 10 minutes. Once you start your workout, there is a high chance you’ll fully commit to it! The dopamine will start rushing into your system, and this will keep your motivation going through the entire workout.
Turn everyday tasks into workouts. If the only exercise available is vacuuming, gardening, or playing with your pet, then go for it! They will all count as physical activity.
Combine nature and mental health. Exercising in nature is a two-for-one deal — you boost both your mental health and your fitness. Even just taking a mindful walk in the park gives you all the benefits of exercise.
Work around your busy schedule. There is no need to take a special exercise class to fit physical activity into your day. Walk while taking calls, stretch while watching television, or do quick bodyweight exercises during work breaks.

✅ Remember, there is no such thing as a perfect physical activity routine. Find what works for you, even if it’s simply stretching for 40 minutes white watching your favorite Netflix show.

Conclusion: How to exercise regularly and find balance

Extreme workouts aren’t the answer on how to look after your mental health to prevent depression and anxiety. Instead, look for a physical exercise that helps you find balance and consistency but doesn’t exhaust you.

Every step, every movement counts towards a stronger, healthier you. With time, consistent physical activity will help you build strength, resilience, and great mental health, and, eventually, you’ll value its positive benefits.

You’ve got it!

References

American Heart Association. (n.d.). AHA recommendations for physical activity in adults and kids. American Heart Association.https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

Berman, R. (2023, March 3). Is exercise more effective than medication for depression and anxiety? Medical News Today.https://www.medicalnewstoday.com/articles/is-exercise-more-effective-than-medication-for-depression-and-anxiety

de Sousa Fernandes et al. (2020). Effects of physical exercise on neuroplasticity and brain function: A systematic review in human and animal studies. Neural Plasticity, 2020, 8856621. https://doi.org/10.1155/2020/8856621

Li, W., Liu, Y., Deng, J., & Zhang, Y. (2024). Influence of aerobic exercise on depression in young people: A meta-analysis. BMC Psychiatry, 24, 571.https://doi.org/10.1186/s12888-024-06013-6

Noetel, M. et al. (2024). Effect of exercise for depression: Systematic review and network meta-analysis of randomised controlled trials. BMJ, 384, e075847. https://doi.org/10.1136/bmj-2023-075847

Depression

Exercise for depression: how movement can boost your mood

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