Some people find that they’re less reliant on mental health medication when they exercise regularly. There are many reasons for this:
- Consistent movement releases “feel good” brain chemicals such as dopamine, endocannabinoids, endorphins, norepinephrine, and serotonin. These hormones and neurotransmitters play a large part in our overall stress regulation and nervous system function.
- The American Psychological Association (APA) notes that exercise improves overall brain health. It supports better cognitive functioning and as a result, research shows “improvements in episodic memory, which is our ability to bind how events, people, and places come together in everyday life.”
- Additionally, according to a report from the Global Health and Fitness Association, evidence suggests that “aerobic exercise can lower psychiatric symptoms and improve cognition in people with schizophrenia-type disorders. A study including 39 trials found that physical activity interventions had a significant effect on lower depression symptoms and schizophrenia symptoms. Interventions also improved quality of life in people with mental illness.”
- Mayo Clinic points to other benefits of achieving a regular brain boost, including improved mood, better sleep, increased energy, greater endurance, and enhanced immune system.
“Physical activity stimulates many brain chemicals that may leave you feeling happier, more relaxed, and less anxious,” the Mayo article states. “You also may feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.”
Using Exercise to Manage Stress
Without question, stress impacts the quality of your mental health in many ways. WebMD indicates that “long-term stress has signs and symptoms that you can identify to help you manage it.” It provides key indicators, which we list verbatim:
- Feeling overwhelmed
- Anxiety and restlessness
- Feeling hopeless and depressed
- Panic attacks
- Lack in self-confidence
- Unable to make decisions
- Uncaring attitude towards family and responsibilities
- Mood swings
- Loss of appetite and trouble sleeping
- Change in sexual drive
- Unmotivated and unfocused
- Social withdrawal
- Drinking too much
- Reduced levels of performance and productivity
Fortunately, exercise helps break the stress cycle. Engaging in a favorite activity reduces negative thought cycles and eases worry and rumination.
The Anxiety and Depression Association of America notes that research suggests exercise “may improve mental health by helping the brain cope better with stress. In one study, researchers found that those who got regular vigorous exercise were 25 percent less likely to develop depression or an anxiety disorder over the next five years.”
Exercise works even better if you’re outdoors, as the healing power of nature enhances stress-release benefits.
Best Exercises for Mental Health
Using exercise to boost your mood includes many types of activities. You don’t have to be the proverbial “gym rat” if you don’t want to. Here are a few ideas—each one offers unique benefits, from reducing stress and anxiety to boosting mood and cognitive function.
- Walking—A simple, low-impact exercise that promotes mental clarity and reduces stress.
- Jogging—Great for cardiovascular health, jogging also boosts endorphin levels, which can improve mood.
- Yoga—Combines movement, breathing, and meditation, reducing anxiety and improving flexibility and balance.
- Swimming—Provides a full-body workout while being gentle on the joints, plus the rhythmic nature of swimming is relaxing.
- Cycling—An excellent cardiovascular workout that boosts endorphins and helps reduce feelings of anxiety and depression.
- Strength training—Lifting weights or using resistance bands can improve self-esteem and reduce stress.
- Dancing—Whether it’s ballet, hip-hop, or ballroom, dancing helps reduce tension and boosts mood through expressive movement.
- Pilates—This activity focuses on core strength, flexibility, and mindfulness, which relieves stress and improves emotional well-being.
- Tai Chi—A slow, flowing martial art that emphasizes deep breathing and relaxation, reducing stress and anxiety.
- Hiking—Walking in nature reduces stress, improves mood, and provides a sense of accomplishment.
- Zumba—A fun, high-energy dance workout that lifts mood and promotes a sense of joy.
- Kickboxing—High-intensity workouts that help relieve pent-up stress and improve physical fitness.
- Rowing—Provides both cardiovascular and strength training benefits while promoting focus and reducing stress.
- Boxing—Helps release stress and aggression while boosting confidence and mental clarity.
- Rock climbing—Engages both the mind and body, enhancing mental resilience and problem-solving skills.
- CrossFit—High-intensity workouts that not only build strength but also provide mental challenges and support.
- Stretching—Regular stretching helps relax tight muscles, reduce tension, and improve mental focus.
- Jumping rope—A great cardiovascular exercise that enhances coordination and provides a quick mental break.
- Mindful walking—Slow movement combined with full awareness of each step promotes relaxation and mindfulness, reducing stress.
- Skateboarding—Improves coordination and balance while offering a fun, creative way to relieve stress.
- Trampoline fitness—Bouncing lifts your mood, improves coordination, and reduces feelings of depression.
- Martial arts—Activities like karate or judo build mental discipline, focus, and confidence while relieving stress.
- Gardening—Not only physical but gardening offers a grounding activity that promotes mindfulness and reduces anxiety.
WebMD also suggests, “Do fun types of physical activities that you like, involve friends and family, keep track of your progress, and find activities you can do even when the weather is bad.”
Find More Answers at Fair Oaks
Whether it’s a high-energy activity or a mindful practice, exercise offers a valuable way to nurture both your body and mind. Fair Oaks Recovery Center in Sacramento, California is a licensed Chemical Dependency Recovery Hospital, issued by the California Department of Public Health to addiction rehabilitation and dual diagnosis treatment facilities. We offer different types of recreational activities to our clients so they can incorporate the benefits of exercise into their daily recovery routines right away. Learn more about our philosophy of care by talking with a member of our admissions team today.
