Physical activity is essential for good mental health. It releases endorphins, which have mood-boosting effects, and it can help to reduce stress, anxiety, and depression. But not all types of exercise are created equal when it comes to mental health benefits.
What the Research Says
A growing body of research suggests that aerobic exercise is particularly beneficial for mental health. Aerobic exercise is any type of activity that gets your heart rate up and breathing faster. Some examples of aerobic exercise include walking, running, biking, swimming, and dancing.
One study found that people who engaged in aerobic exercise for at least 30 minutes three times per week reported significantly fewer symptoms of depression and anxiety than those who did not exercise. Another study found that aerobic exercise was just as effective as antidepressant medication in reducing symptoms of depression.
Strength training has also been shown to have mental health benefits. Strength training exercises help to build and strengthen muscles. Some examples of strength training exercises include lifting weights, doing push-ups and sit-ups, and using resistance bands.
One study found that people who engaged in strength training for two days per week for six weeks reported significant improvements in their mood and self-esteem. Another study found that strength training helped to reduce stress and anxiety in people with depression.
Group exercise can also be particularly beneficial for mental health. Group exercise classes provide an opportunity to socialize and connect with others, which can help to reduce feelings of loneliness and isolation. Group exercise can also be more motivating than exercising alone.
One study found that people who participated in group exercise classes reported significant improvements in their mood, self-esteem, and quality of life. Another study found that group exercise was effective in reducing symptoms of depression and anxiety in people with post-traumatic stress disorder (PTSD).
How Much Exercise Do You Need?
The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. Adults should also do muscle-strengthening activities that work all major muscle groups on two or more days per week.
What Type of Exercise Is Right for You?
The best type of exercise for your mental health is the type that you enjoy and that you are most likely to stick with. If you are new to exercise, start slowly and gradually increase the intensity and duration of your workouts over time.
Here are some tips for choosing the right type of exercise for you:
Consider your interests and hobbies. What types of activities do you enjoy doing?
Think about your fitness level. If you are new to exercise, start with low-impact activities such as walking or swimming.
Talk to your doctor before starting any new exercise program, especially if you have any health conditions.
Try different types of exercise until you find something that you enjoy and that fits into your lifestyle.
Tips for Sticking with Your Exercise Routine
Here are some tips for sticking with your exercise routine:
Set realistic goals. Don't try to do too much too soon.
Find an exercise buddy or join a fitness class. Having someone to exercise with can help you stay motivated.
Make exercise a part of your daily routine. Schedule time for exercise each day and stick to your schedule as much as possible.
Vary your workouts to keep things interesting.
Reward yourself for sticking with your exercise routine.
Conclusion
Exercise is one of the best things you can do for your mental health. It can help to reduce stress, anxiety, and depression, and it can improve your mood and self-esteem. The best type of exercise for your mental health is the type that you enjoy and that you are most likely to stick with. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, and two or more days of muscle-strengthening activities.
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