Improve Mental Illness:Exercises to Improve Anxiety & Depression

Shift Your Mood!
Are you feeling too anxious or depressed? Although these may be common problems, you are not alone. And there’s good news: exercise can be a very effective tool to deal with and enhance your mental illness.

 However, there are many alternatives, and searching for the “best” exercise for anxiety and depression may be overwhelming. No need to worry, we are here for you! The following article discusses various exercises and their benefits as well as how to begin. 

Do not forget that the goal is to find something you like and can stay with.

The Science Behind the Sweat: How exercise fights anxiety and depression

Physical activity not only does good to your body, but it also makes you happy.Here’s how it works:

• Boosts endorphins:   These neurotransmitters (“happy” chemicals) fight stress and enhance feelings of joy and contentment.
•  Reduces stress hormones:  Exercise has the ability to reduce cortisol levels, a hormone linked to stress and anxiety.
• Improves sleep:  Regular exercise can produce deeper, more restful sleep and that is part of mental & physical health.
•  Boosts self-esteem:  One can enhance confidence and self-esteem by achieving fitness goals and being physically stronger.
•  Provides distraction: By concentrating on your body and movement, you’ll be able to redirect your mind away from concerns and overthinking.

Finding Your Fit: Various Types of Exercise for alleviating Mental Illness

Indoor Exercises to Lift Your Mood:

Cardio:

• Jumping jacks: Relevant simple and dynamic warm-up which manage to achieve increase in heart rate and better blood return.
•  High knees: Helps you become more aerobically efficient and strengthen the lower body muscles – all while it’s really fun.
•  Dancing: Grab your friend’s hand, and rock to the music! Think out of the box, join a class and do online regimen. One of its benefits is that it’s enjoyable, entertaining, and releases positive emotions.
•  Stair climbing: Use those steps in home, workplace, and at mall instead of elevators for a short cardio workout.
•  Stationary bike/treadmill: Such cardio workout options at home that can be set up even when the weather is bad.

Strength training:

•  Bodyweight exercises: Doing push-ups, squats, lunges, planks and dips with no equipment works just as well.
•  Resistance bands: Place them on bands for better mobility in exercises to work biceps, back muscles, and abs.
•  Dumbbells/kettlebells: Change the dynamics with higher reps and more load for deadlifts, shoulder presses, and rows.
•  Yoga: Mixes power, softness, and mindfulness for a complete routine. Some of the online classes/studios are for all the levels.
•  Pilates: It increases core power, posture and flexibilty, producing relaxation and mental cleanliness.

Bonus: 

 Online fitness classes: Look for the a platform or instructor that you like and then follow along for guided workouts from the comfort of your home.

Outdoor Exercises to improve Mental Illness:

Cardio:

• Running/walking: Discover your community, parkland, and trails. Don’t forget to enjoy the fresh air, beauty, and sunshine (you’ll feel great with the extra vitamin D!).
•  Hiking: Go for a nature walk, get some exercise, and look after a great out.
•  Biking: Other ways to stay fit include hiking long distances or walking in the woods and getting your low impact cardio workout here
• Swimming: Known for its invigorating and cardio benefits, suited even for those who are new.
•  Team sports: Try to join a local group exercising, greeting and competing in friendly manner.

Strength training:

• Bodyweight exercises in the park: Benches, bars, and nature trails are all ideal places to do push-ups, dips, squats, and lunges.
•  Calisthenics: Leveraging park equipment such as pull-up bars and monkey bars for tough bodyweight exercises as an advanced mode.
• Bootcamp classes: Cardio and strength training within a group setting can be equally as effective as it is motivating as an outdoor workout.

Bonus:

•  Gardening: A physical activity, which has the side benefit of beautification of the area with a positive environmental impact and which connects you to nature.
• Geocaching: Get exercise and adventure together by navigating outside to unravel hidden secrets.

 Remember:

Consistency is key. Work for half and an hour of moderate-intensity workout three or more times a week. Take your time, don’t rush, make sure you can go on for much longer and also be aware of your body.

 “ Getting Started: Success prompts ”

To a habit making exercise is not easy.

Here are some tips to help you stick with it:

• Find an activity you enjoy: Have fun with it! Make experiments! Don’t feel like you must do something that you hate.
• Start small and gradually increase: Don’t be over-ambitious
• Set realistic goals: Mark your success to keep up motivation.
• Find a workout buddy: Exercising with a friend provides you with a fun environment and enforces your consistency.
• Track your progress: If you can see your successes they can be a great boost of motivation.
  
  Most importantly, be kind to yourself: Don’t dishearten yourself by the failures. Just keep going!

Remember, you are not alone in this journey. Talk to your doctor or a mental health professional for personalized recommendations and assistance to alleviate your mental illness. With the proper exercise regimen and a positive spirit, you can fight the illness and be on the way to a happier, healthier you!

Bonus Tip:

Combine exercise with other healthy practices such as healthy eating, mindfulness and getting enough sleep for an even greater effect on your mental well-being.