Types Of Exercise For Mental Well-Being

What Exercise Is Best for Mental Health?

A growing body of evidence suggests that exercise is beneficial for both physical and mental health. However, the best kind of exercise is one that you enjoy and can stick with long term. You cannot reap the benefits of an exercise—no matter how beneficial it may be—if it is uncomfortable or you do not enjoy it.

Most mental health benefits are derived from the neurochemical changes involved in exercise. These changes in brain chemistry will be more pronounced if you enjoy yourself. Exercise can also indirectly affect mental health by improving sleep and providing a sense of social connection.

Exploring each exercise type’s benefits will help you choose the method that fits your lifestyle and goals.

Aerobic Exercise

Aerobic exercise is a type of physical activity that involves sustained cardiorespiratory endurance and oxygen uptake by the muscles. It is accompanied by an elevated heart rate, which improves the heart, lungs, and circulatory system health.

Popular types of aerobic exercise include:

• Walking
• Running
• Swimming
• Dancing
• Cycling
• Group exercise classes
• Hiking
• Endurance sports

Aerobic exercise has several health benefits, which may include:

• Improved blood pressure
• Better quality sleep
• Enhanced immune function
• Improved lung health
• Lower cholesterol
• Weight loss
• Heart health
• Lower blood sugar

Aerobic exercise is one of the most common and accessible forms of exercise. It benefits mental health through several mechanisms and is especially helpful for depression. People with depression often have difficulty with enjoyment of experiences and have increased emotional reactivity to situations that would not typically affect them. Depression usually causes one to filter out positive experiences and blow negative experiences out of proportion. Aerobic exercise can help people derive more pleasure out of life and decrease feelings of hopelessness.

Walking, jogging, and dancing are the types of aerobic exercise associated with the most positive effects. This is thought to be due to an increase in brain-derived neurotrophic factor, a compound that improves sensations of well-being in the brain. Fortunately, these activities can be easily incorporated into daily life without needing equipment or a gym membership.

Even one aerobic exercise session can elevate positive emotions and decrease negative ones. The effect is so pronounced that it can immediately alter brain waves in response to positive and negative interactions. If you are feeling down or anxious, a short walk or dancing to music can help you feel better quickly.

Strength Training

Strength training, or resistance training, focuses on increased muscle strength. It can be performed with weights, weight machines, or resistance bands. However, bodyweight exercises are also very practical and do not require a trip to the gym or special equipment. Strength training usually focuses on one muscle or group at a time.

Strength training can have several health benefits, such as:

• Increased muscle mass
• Improved bone density or stronger bones
• Improved strength
• Higher metabolism
• Increased ability to perform daily activities

Strength training has shown benefits for mental health and well-being due to its ease of use and accessibility. Resistance training has also demonstrated improvements in memory and overall brain function.

A meta-analysis published in the British Medical Journal examined several different exercise modalities and their effects on mental health. Strength training showed a robust benefit in people with depression, especially in younger women, and it was very well tolerated. Strength training for mental health doesn’t need to be complicated because even resistance band programs have improved self-esteem, body image, stress levels, and happiness.

Resistance training can also improve sleep and overall quality of life, leading to further gains in mental wellness through regulating the nervous system. The improvements in overall health, strength, and self-efficacy indirectly improve mental health, especially depression.

Stretching

Stretching is a type of physical activity that involves elongating muscles and tendons. It can be either static, which involves holding a position for a prolonged time, or dynamic, which involves slow and gentle movements. Stretching can be performed independently or in combination with other exercise programs. It is beneficial for recovering from injuries, building muscle strength, and enhancing flexibility.

Stretching can have the following health benefits:

• Improved flexibility
• Reduced risk of injury
• Relief of back and neck pain
• Stress relief
• Improved range of motion
• Enhanced sleep
• Decreased fatigue

Stretching exercises are also beneficial for chronic pain syndromes such as fibromyalgia. Pain and mental health concerns can coexist, and stretching to reduce pain symptoms can result in an improved quality of life. Stretching also reduces stiffness and morning fatigue. Stretching is a vital component of several other exercise systems, like yoga and martial arts, and is known for its mind-body effects and decreased anxiety.

Balance Exercises

Balance exercises are physical activities that encourage stability and muscle strength. They can involve the core muscles or the limbs and can be performed with movement or while standing still.

Examples of balancing exercises include:

• Some yoga poses
• Weight shifts
• Single-leg balances
• Tai chi

Balancing exercises are helpful for strength and stability and can prevent falls in older individuals. They also have the following physical benefits:

• Improved body awareness and control
• Core muscle strength
• Improved concentration
• Injury and fall prevention

Balance training is beneficial for mental health associated with healthy aging because it can prevent the trauma of falling, improve self-efficacy, and strengthen muscles. It is also helpful for people who are recovering from injuries or have physical conditions that might impact their mobility, such as neuropathy, multiple sclerosis, or Parkinson’s disease. The mastery that is attained through balance training improves symptoms of depression, anxiety, and apathy.

An article published in the journal Behavioral Neurology explored the link between anxiety and balance. The authors stated that mood disorders and the ability to locate one’s body in space share several common pathways in the brain. Balance training was found to decrease anxiety and increase self-esteem, particularly in patients with neurological disorders such as Parkinson’s disease or multiple sclerosis.  Balance exercises are often incorporated into other forms of exercise, such as aerobics, yoga, martial arts, or strength training.

Martial Arts

Martial arts are a form of physical activity traditionally used as self-defense. Different cultures have unique forms of martial arts and often incorporate a spiritual component. Traditional martial arts systems originate all over the world. These are a few that are popular:

• Karate: Japan’s hierarchical system of self-defense, stressing mental focus and discipline
• Tae kwon do: A Korean system of combat featuring jumping, kicking, and spiritual development
• Kung Fu: A Chinese martial art that improves concentration and self-discipline
• Muay Thai: A traditional form of combat from Thailand involving boxing
• Jiu-Jitsu: A Brazilian fighting technique involving hitting, kicking, kneeing, and throwing
• Krav Maga: A martial art originating in Israel
• Kickboxing: A combination of boxing and karate
• Tai Chi: A Chinese form of unarmed combat that has been simplified into mind-body connections and fluid movements

Benefits of martial arts can include:

• Enhanced flexibility
• Improved strength
• Improved balance and reflexes
• Group exercise and connection
• Mental discipline and building mastery

Since martial arts encompass many practices and cultures, it is difficult to determine the mental health benefits. In general, martial arts are effective at reducing symptoms of depression and increasing well-being. Most martial arts programs incorporate mindfulness, which can resolve depression or anxiety by focusing the mind on the present moment. In many of these traditions, the mind and body are thought to operate synergistically. Other more vigorous martial arts have mental health benefits similar to aerobic exercise.

Tai Chi deserves special mention because of its stress-relieving and mood-boosting benefits. It has three components: movement, meditation, and deep breathing. It is low-impact and very accessible to those with health or mobility problems. This practice improves balance, muscle relaxation, concentration, and nervous system regulation. Tai chi benefits those with chronic health conditions, anxiety, and depression. It can also improve sleep, pain levels, and mobility.

Yoga

Yoga is a form of exercise that originated in India as a physical and spiritual practice incorporating breathwork. Asanas, or physical postures, are linked with pranayama or breathing techniques. Yoga can be passive or active, making it accessible to those with a lower exercise tolerance. Yoga is rooted in several different traditions:

• Hatha: Gentle form of yoga focused on relaxation
• Vinyasa: Active form with flowing movement and breathing
• Ashtanga: Structured system of asanas
• Iyengar: Gentle, best for beginners
• Bikram: “Hot yoga” performed in a heated room
• Yin: Slow stretches promoting relaxation
• Restorative: Poses held for long durations to induce relaxation
• Power: Highly vigorous, involving strength and stamina

Yoga has several physical benefits:

• Improved flexibility
• Improved balance
• Better joint range of motion
• Lower back pain relief
• Mindfulness and stress relief

Yoga is beneficial for mood because it increases mindfulness and self-awareness. Practicing in a group can also improve self-esteem and provide social benefits.

Yoga appears to be more effective at relieving anxiety than other forms of exercise. It can also help reduce stress and improve sleep quality, indirectly improving mental health conditions. Breathing exercises regulate and alter the nervous system and decrease stress hormones.

Meditation is often performed with a yoga routine and has shown robust mental health benefits. Mindfulness meditation involves focusing on the present moment and not judging thoughts or experiences. This translates to improved physical and psychological health. Yoga and meditation are the best interventions for improving mental wellness.

How To Start an Exercise Routine

According to the Physical Activity Guidelines for Americans, 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity combined with at least two days of muscle-strengthening activity should be performed each week.

This may sound overwhelming as you are first starting out, but you can break it into more manageable periods throughout the day to start incorporating exercise into your daily life. For example, you could park farther away from the store or take the stairs at work. If you have children, take them outside to ride a bike or play. Several apps are available to help motivate you and find new ways to be active.

You do not have to spend hours exercising every week to reap benefits for mental health. If you can only do 10 minutes per day, start with that. You can increase the time even in 1-minute increments until you reach your goal. Always remember to ensure safety and comfort when beginning an exercise program.

If the exercise program you choose is becoming dull, selecting another form of exercise is perfectly acceptable. The benefit of any exercise starts to wane with time, so don’t be afraid to try something new.

It is also good to perform different exercises, such as stretching and balance, alongside strength training. Each type of exercise has unique benefits and can complement and augment the other activities. Some exercise programs, such as yoga, incorporate strength training, stretching, balance, and even aerobic activity into one session.

Always speak with your healthcare provider before starting any exercise program that could result in injury, such as weight training or sports.

What Are the Mental Health Benefits of Exercise?

A study published in the British Medical Journal compared several types of exercise and found that walking, jogging, yoga, and strength training were more effective at improving mood. More intensive exercise corresponded with more significant improvements in mood. Yoga and strength training were more easily maintained in the long term. Exercise was a very effective adjunct in the treatment of mental health disorders.

Exercise benefits mental health through neuroplasticity, a type of brain remodeling. Neuroplasticity allows for the growth of new brain cells and connections that create novel mental pathways. Many people with mental illness feel “stuck,” and exercise can open new ways of viewing the world through neuroplasticity. It can also decrease inflammation and regulate the stress response in the body.

The benefits of exercise on mental health might stem from other reasons, such as the joy of connection with others, mindfulness, an increase in self-confidence, exposure to nature, or an increase in endorphins.

Exercise can also prevent mental health problems from developing or worsening. People who exercise have a lower risk of developing depression and anxiety and have better mental health than those who are sedentary.

Regardless of the type or duration of exercise you choose, you will experience improvements in mood.

Do I Need To See My Healthcare Professional Before I Start Exercising?

Discussing any exercise program with your healthcare professional is beneficial.

Your healthcare provider can evaluate you for certain health conditions, such as heart disease, lung problems, or joint issues, that make particular exercises more appropriate. Sometimes, people with mental health concerns struggle to stay motivated or maintain a routine, so the increased accountability from a healthcare professional can help you adhere to a program. Your healthcare provider may also suggest an exercise program that might work better for you individually and will be more appropriate for your health history. While shared decision-making with a healthcare professional is best, you can make small changes in your lifestyle according to your comfort level and interests.

Incorporating Exercise for Mental Health

Your values, preferences, health history, abilities, and the advice of your healthcare provider should all factor into a decision about which exercises are best for mental health.

Notably, exercise should not be used alone to treat mental illness but as an adjunct to medication and psychotherapy.

Choosing an exercise program that aligns with your interests allows you to feel good in your body and increases your sense of mastery. The type of exercise you choose is less important than how it makes you feel. Any exercise you enjoy will help you be more mindful, decrease stress, improve brain function, resolve sleep difficulties, enhance self-confidence, and strengthen social connections.