Best Exercises for Mental Well-being: Boost Your Brain and Mood Naturally

Introduction

Understanding Mental Health:
Exercise, Movement and Mindfulness Goes Hand in Hand

In our fast-moving world, mental wellness is now just as important as physical fitness. With levels of stress, anxiety and depression reaching unprecedented levels, many of us are looking for natural ways to safeguard or improve our mental health. Exercises or activities that especially target the mind are reliable and healthy solutions. But not all exercises are created equal.

In this guide, you’ll find the best science-backed exercises to benefit your mental health (and mental well-being), all while taking into consideration your level of fitness.

Why Exercise is Important for Mental Health

Physical activity is exercise is about more than getting toned muscles; it can have a profound effect on the brain. This is how it works:

• Releases feel-good-by-what-you’re-effective exercise.
• It reduces the amount of cortisol in our bodies, which lowers stress and anxiety.
• It improves sleep, which helps to regulate mood.
• It is a boost for self-efficacy (a boost in self-esteem) and cognitive function.
• It helps strategies for depression, according to Harvard Health.

1.Walking: The Effective Exercise We Overlook

How It Works

Walking (walk-in-nature, is often referred to as “green walking”) is proven to significantly reduce depression and anxiety symptoms.

Mental Health Benefits:

• Clears your mind.
• Reduce the fog of the mind.
• Improves blood flow to the brain.
• In just 10 minutes of walking, you feel improved mood.

Tip: For about 30 minutes each day, walk briskly nearby, in a park or another nature setting.
You can even be mindful, by noticing your breath or sounds around you.

For more walking for more help for your mental health, you may find: “30 minute walks to sweat breath for a great mind”.

2.Yoga: Mind-Body Relaxation

Why It Works

Yoga incorporates physical practice, controlled breathing, and meditation which makes it an effective trio for reducing anxiety and improving mindfulness.

Key Poses for Mental Health

Child’s Pose (Balasana) – grounding and restorative

Legs Up the Wall (Viparita Karani) – calms the nervous system

Bridge Pose (Setu Bandhasana) – increases mood

Yoga Styles to Try Hatha yoga – beginner level

Yin yoga – slower-paced and meditative

Vinyasa Flow – great to relieve stress and improve focus

3.Running and Jogging: Nature’s Antidepressant

Why It Works

Running increases endorphins in your body—the famous “runner’s high” that helps with depression and anxiety.

Mental Health Benefits

Provides a sense of accomplishment

Improves sleep and brain function

Promotes neurogenesis (the creation of new brain cells)

How to Start

Start with 10-15 minutes of jogging slowly

Follow an app like Couch to 5K to guide you.

Learn more about The Truth Behind ‘Runner’s High’ and Other Mental Benefits of Running | Johns Hopkins Medicine

4.Strength Training: Empowering the Mind

Why It Works

Weightlifting builds your body and builds your brain too! Research has shown a reduction in depressive symptoms after 8 weeks of strength training.

Mental Health Benefits

Improved self-worth and body image

Release hormones that improve your mood

Learning discipline and achieving your goals

Beginner Exercise Routines

3 x week for 20-30 mins

Focus on compound exercises (squats/push-ups/supported dumbbell rows)

Explore more on strength training and mental health

5.Tai Chi and Qigong: Gentle and Restorative

Why It Works

These are ancient Chinese practices that involve slow, deliberate movement with breathing and meditation, making them very effective in stress management.

Mental Health Benefits

Decreases anxiety, particularly in older adults

Improves mood and a sense of inner calm

Reduces blood pressure and promotes a state of calm

How to Start

Use the free YouTube channel called Tai Chi Health

6.Dancing: Fun in Movement

Why It Works

When you dance, your body, brain and emotions are all active at the same time. Dancing is a natural way to have fun and a way to live an enjoyable life, which can promote emotional well-being.

Psychological Benefits

Improves mood through serotonin increase

Encourages a sense of confidence and reduces social anxiety

Promotes emotional expression

Best Types of Dance

Zumba

Hip-hop

Ballroom or freestyle

Learn more of Dance for mental health resources

7.Swimming: Meditative Movement and Workout

Why It Works

Swimming is a movement that is rhythmic which creates a soothing low impact workout that can energize you. Swimming can mimic meditative breathing and full body movement.

Mental Health Benefits

Reduces anxiety and stress

Enhance cognitive functioning

Helpful in managing PTSD symptoms

Swimming and mental health – Swim England

8.Team Sports and Group Fitness

Why It Works

Social connection is an important part of mental health and group fitness provides a sense of community, commitment, and a common purpose.

Benefits for Mental Health

Reduces feelings of loneliness

Increases motivation and consistency

Gives a sense of community

Ideas to try

Soccer, basketball, or volleyball

Group cycling or HIIT classes

Martial arts like Brazilian Jiu Jitsu, Karate

Choosing the Right Exercise for Your Mental Health

When you choose the right mental health boosting workout consider:

Factor Recommendation

Stress Walking, yoga, or Tai Chi

Mood Disorders Running, dancing, or swimming

Sleep Issues Strength training or aerobic exercise

Anxiety Mindful activities such as hiking or Qigong

Low Motivation Group classes or buddy system

Tools and Apps to Support Your Journey

These digital tools will help keep you consistent

Headspace – Guided movement & mindfulness

MyFitnessPal – Track workouts & nutrition

Nike Training Club – Free guided exercise plans

Strava – For running, walking or cycling

FitOn – Free workouts focused on mental health.

Call to Action

Now is the time to take charge of your mental health.

Exercise is free, simple, and powerful for improving mood, decreasing anxiety and fighting depression. Start with 20 minutes a day, find what moves your body and calms your mind.

Now take action and get started! Take a walk, stretch, or dance and enjoy the process.
Find free resources or a class in your community or online.
Take the first step to being mentally fit today. Your mind will be proud of you.

FAQs

1. What is the best time of day to exercise for mental health?
   Morning exercise can provide focus and energy. Evening can help decrease stress and help with sleep. The best time is when you can be consistent in your schedule.
2. How many times per week should I exercise for mental health?
   30 minutes for at least 3-5 days per week. Breaking it down into smaller sessions during the day can be just as beneficial.
3. Can exercise take the place of seeing a therapist or medication?
   Exercise can be a tool but it should never replace meeting with a professional and/or medication. Always consult with your qualified healthcare provider regarding your concerns.
4. What are the exercises for people with limited mobility?
   Yes! Chair yoga, aquatic therapy and resistance band workouts are perfect!
5. What are some quick exercises that I can do during a busy workday?
   Try taking a 5-minute walk, stretching at your desk, or deep breathing squats. As always, being consistent trumps duration!