7 Daily Workouts That Boost Mental Health
May is Mental Health Awareness Month in the United States, and after more than a year of social restrictions it’s more critical than ever to focus on our mental health. Today, we’re breaking down 7 exercises you can work into your daily routine (some with a little creativity!) — all proven to have immense benefits for mental health.
How is exercise related to mental health?
Workouts that improve mental wellbeing are so effective that many doctors and healthcare practitioners actually prescribe exercise as a form of therapy for depression and anxiety. This is because exercise is directly related to the release of endorphins.
Ever heard of a “runner’s high”? That feeling of “Wow, I did it!” mixed with “I’m INVINCIBLE!!” is a product of specially-released chemicals that our bodies really, really like. Besides, with so much of the exercise world shifting away from a weight loss focus and into mental health, it’s no surprise that mental wellness exercise programs are becoming so popular.
Can working out really make me feel better?
Absolutely! Part of the process is the release of endorphins. But in addition, the exercises we selected are also proven to reduce blood pressure, improve circulation, lower stress levels, and improve sleep — all qualities that are essential for good mental health.
7 exercises to boost your mental health
Dancing
Do you have that one album or playlist that just ~feels~ like driving down a sunny highway with the windows down on a beautiful day? Bet that mental image just boosted your mood a bit. Music is a proven therapy tool for all kinds of mental health issues — and dance takes it a step further by giving your body access to those good, good endorphins. There’s a reason moshing at a concert is so much “easier” than spending 2 hours in the gym: it’s because you’re having a blast!
Obviously, we’re not quite at the point where we can crowd surf again, but bump the tunes in your apartment and have your own rave at home. Your mental health will thank you!
Yoga
This one might be obvious, but yoga for stress relief is one of the best ways to improve your mental health. One of the main reasons for this is that yoga is so connected to the breath: deep breathing exercises improve circulation, boosts lung capacity, and tells your nervous system it’s time to relax. Simply focusing on the breath allows your body to move out of an anxious or panicky fight-or-flight mode and settle into the moment.
Plus, the other benefits of yoga — like improved balance, sleep, strength, and ~vibes~— are directly linked to improved mental health. (Okay, maybe not the vibe check — but you get what we mean!)
Walking
If you don’t have the time to incorporate a full yoga practice into your day, try a few 10-minute walks. Just getting up and moving starts the flow of endorphins, and taking a “nature bath” by walking through a park or woods offers the perfect gentle, low impact form of exercise with all the health benefits.
For added motivation, many people enjoy walking with a pedometer or an activity-tracking app like FitBit. Plus, walking can be a social (and socially-distanced) activity that gets you out and about to enjoy the beautiful summer weather.
HIIT
Would it be an F3 blog post if we didn’t talk about kettlebells? HIIT — or high intensity interval training — offers many of the benefits of traditional strength and cardio exercises in compact, time-friendly servings. Add in the glorious kettlebell and you’ve got a full-body workout at a fraction of the cost and effort it would take to go to the gym.
HIIT has the added benefit of increased release of endorphins. The compact, intense “ons” followed by restful “offs” allow your body to reap the benefits of exercise while also enjoying a period of restfulness. There’s nothing quite like finishing nine seasons of your favorite show, but the endorphin boost from a kick-ass HIIT routine comes pretty darn close.
Swimming
The weather’s getting warmer, and that means it’s time to hit the pool. Swimming is another low-impact activity that can be fantastic for people recovering from injury, working with a physical disability, or just looking for a way to de-stress. The pace is up to you, and the buoyancy of the water offers a comfortable, non-weight-bearing exercise that’s basically a cool hug for your whole body.
Like yoga, swimming puts significant emphasis on the breath, making it an ideal exercise for reducing anxiety and depression. Plus, it’s getting hot out there — and nothing beats a dip in the pool!
Spinning (Cycling)
You don’t need to spend oodles of cash on a SoulCycle membership, but even a short burst of cycling or stationary biking (also known as “spinning”) can be extremely good for your mental health. A major benefit of cycling is that you can set the pace: It can be as low- or high-impact as your body needs. A high-intensity, coach-led spinning workout in your home gym provides a much-needed boost of endorphins, while a leisurely bike ride through the park connects you with nature and with your breath.
Whatever life’s throwing at you, biking is a great way to process it — and the variety available with spinning, cycling, and biking makes it a great exercise option for every experience level.
Rest
Okay, so rest isn’t “technically” exercise, but it is good for you and your mental health — particularly when combined with a higher-intensity exercise program. When you’re resting, your body is repairing itself. That’s why we’re sore after workouts: our cells have been “broken down", so our bodies need to work hard to build them back up — and even stronger than before!
That’s what rest does for you. Like all things in life, balance is critical to maintaining healthy physical and mental wellbeing. Meditation, sound baths, or even sunny cat-naps are all wonderful ways to get some R&R on your terms.
Looking to start an exercise program to improve your mental health? The F3 team is here for you. Browse our online class offerings, sign up for a FREE fitness consultation, or schedule a one-of-a-kind event for yourself and your friends. We’re here to help!