5 Exercises to Treat Anxiety and Depression Naturally

5 Exercises to Treat Anxiety and Depression Naturally

Exercise is the ultimate fitness tool. Not only is it important to keep our bodies healthy, but it can work wonders for you. Regular exercise can help boost your mood and relieve symptoms of depression and anxiety. It can also be used as an outlet for attention and stress.

For more mental health tips, see how you can improve your mood without therapy and how to change your diet to to benefit your mental well-being.

Why should you exercise for mental health?

Exercise makes you feel good about yourself. When I say exercise, I don’t just mean hitting the gym and pumping iron. Lesson is nothing to it gets you moving. You don’t have to leave your home to boost your mental well-being with physical activity.

Benefits of exercise for your mental health:

No form of exercise alone will unlock good mental health. This means you have the flexibility to find something that fits your life. There is no barrier to compliance — any amount of movement counts. However, researchers note that more exercise will increase the money.

Exercises to boost your mental health

Walking

For many people, The walk is their way mental health practice. It’s one of my favorites since it’s relatively low impact, and you can do it anywhere. Walking can help relieve stress, alleviate symptoms of anxiety and promote positive thoughts. If you want the best results, walk outside and soak in the greenery. Nature walks have been found to reduce anxiety.

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

Run

If you’re looking for a more intense form of exercise for mental health, try running. Our brain is flooded with endorphins that boost our mood when we run. It is what people call a “runner’s high.” ​Studies have found outdoor exercise to be an effective treatment option over antidepressants.

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

Read more: 5 Great Running Apps to Help You Achieve Your Fitness Goals

Older couple jogging in a park

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Strength training

Try strength training if you want the added benefit of building muscle and healing your mental health. It can reduce or reduce the risk of developing depression relieve existing symptoms. You also get the satisfaction of 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 weights, resistance bands and your body weight.

Yoga

Yoga not only helps to move your body but also gives you an opportunity meditation and reflection. That’s why we think it’s one of the best exercises you can do to boost your mental health. Focusing on your can stop breathing bad mental health habits like thought loops and negative thinking. Controlled breathing activates your parasympathetic nervous system, which relaxes you. 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 are anxious, your sympathetic nervous system is stimulated, even if there is no danger. Yoga can help your parasympathetic nervous system to bring you back to homeostasis.

One of the best parts of yoga It is the variety. You can choose what type you want to do – from relaxing to more physically demanding.

dancing

Dancing is another exercise option that can significantly reduce anxiety. It can also increase self-esteem. Like yoga, you can choose the type of dance you do – each has its benefits. If you’re not a ballet dancer, try tango or free-flowing movement.

You don’t need to go to a dance studio to reap the benefits. You can take virtual dance classes in the comfort of your home. However, synchronized group dancing or choreography may maximize results if you are seeking social interactions. Classes like Zumba have social benefits that other forms of exercise lack. They allow you to connect with others and make friends.

A young woman in a fitness dance class doing the moves

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Practical tips to start exercising for mental health

Start with the most difficult point. Here are some strategies to make exercise a staple in your routine.

  • Choose an activity that you enjoy: Try not to think of exercise as something you have to do. Instead, see it as another tool you use on your fitness journey.
  • Set realistic goals: Going too far with exercise can have a negative impact on your mental health, especially if you set goals for yourself that you cannot reasonably achieve. Set small goals that you can build towards as you grow. Remember, you have nothing to prove to anyone but yourself.
  • Reward yourself: Rewarding yourself for exercising is a great idea. 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 on accountability, make your workout a social activity with friends.

Exercise is a great tool for managing the everyday symptoms of mental health conditions. However, exercise is not intended to replace therapy and medication for those who rely on them to function.

The information in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider with any questions you may have about a medical condition or health objective.

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