Key Takeaways:
- Taking care of your mind is just as important as staying physically fit.
- Doing activities like yoga, walking, meditation, or muscle relaxation exercises can help lower stress, improve focus, and boost your mood.
- Spending time in nature, breathing deeply, or paying attention to your surroundings while walking can help you feel calmer and more present.
Mental Health Exercises: 4 Workouts to Support Your Emotional Wellness
Ever hear the saying, "Strength is an inside job"? ICYMI: Making time to regularly exercise your mental health can strengthen all aspects of your life.
If you’re struggling with anxiety or a low mood, get into your head with these four emotional wellness activities and exercises.
1. Mindful Walking Meditation
Mindfulness is being aware and conscious of your present state. Learning to stay present with a mindfulness practice can improve sleep, mood, energy, focus, stress, and weight management. Mindful walking meditation has a different goal than walking to the store for food. Instead, it’s setting a goal of staying present by noticing your surroundings and paying attention to the sensations of the walk. What do you see, hear, feel, or smell? Walking meditation can help you stay mindful and even get some steps in.
2. Yoga
Yoga practice does far more than increase flexibility. When stress levels rise, it’s easy to hold your breath or not get full inhalations and exhalations. Limited breathing can exacerbate stress and become a learned, automatic response. Yoga breathing slows the breath down, allows for fuller inhalations and exhalations, and signals the brain to relax. Putting breath to movement, as in Vinyasa yoga, can help you gain a sense of calm and centeredness. Practicing yoga is just as important for your health as signing up for a spin class.
3. Progressive Muscle Relaxation (PMR)
In the middle of a stress tornado, sometimes all you want is the ability to relax ASAP. Unfortunately, a frazzled nervous system can’t calm down with a flick of a switch. To prevent the escalation of stressful reactions to situations, teach your body how to progressively relax. PMR often involves tensing and relaxing muscles from a supine position. Inhale when you tense up, and exhale when you let go. Begin at the lower extremities and work your way up.
4. Nature Trek
Taking regular detours out of urban life into nature can help improve symptoms of stress and even athletic performance. Check your local city guide for a list of trails. Nowhere near the woods? Studies show that regularly walking through green space, parks, a greenhouse, or even a zoo can offer similar benefits.
Exercises for Mental Health, at a Glance
| Exercise | Purpose | How It Helps | How to Do It |
|---|---|---|---|
| Mindful Walking Meditation | Increase awareness and presence. | Improves sleep, mood, energy, focus, stress response, and weight regulation. | Walk slowly and intentionally while observing sights, sounds, smells, and sensations. |
| Yoga | Regulate breath and reduce stress. | Enhances relaxation, promotes full breathing, and provides a sense of calm and balance. | Practice breath-to-movement yoga like Vinyasa; focus on slow, deep breathing. |
| Progressive Muscle Relaxation (PMR) | Teach the body how to physically relax. | Decreases tension, resets the nervous system, and helps manage acute stress. | Lie down; inhale while tensing muscles, exhale while relaxing; start from feet and move up the body. |
| Nature Trek | Escape urban stress and engage with natural surroundings. | Lowers stress levels, improves performance, and elevates mental clarity. | Visit local trails, parks, greenhouses, or zoos for a regular dose of nature. |
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Frequently Asked Questions
How Does Exercise Improve Mental Health?
When you exercise, your body releases "feel-good” endorphins like serotonin and dopamine, which help improve your mood, reduce stress, and promote a sense of well-being.1 Exercise has also been shown to enhance memory, boost cognitive function, and increase overall brain health.1
How Often Should I Exercise for Mental Health?
Exercising your mental health motivates you to feel stronger in every aspect of your life. Take 30-60 minutes one to two times every week to train your brain to become stronger from the inside out.
What If I’m New to Exercising or Have Physical Limitations?
Begin with low-impact activities like yoga, walking, and stretching. Choose activities that align with your abilities and consult a healthcare provider if you have concerns.
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