Exercise to Reduce Anxiety and Depression

Exercising has many physical benefits such as building lean muscle mass, improving your cardiovascular system and boosting metabolism. In addition, exercise also reduces anxiety and depression symptoms. Here are three guidelines to improve your emotional and mental well-being through physical activity: 

1. Practice mindfulness and gratitude: Having gratitude and a positive mindset does wonders for your mental health and can extend to your physical well-being as well. Take moments during your workout to appreciate your body’s ability to move. You’ll start to view exercise as a privilege and consider yourself fortunate. Whether it is through yoga, weightlifting or walking, show appreciation toward your body by allowing it to do what it is made to do – express itself through movement.  
   
   
2. Workout outside: Getting exercise outdoors, especially in the winter months, can be a challenge but it is recommended if weather conditions allow. There is growing evidence that exercise in natural outdoor environments, also known as “green exercise,” can decrease tension and anger, manage depressive symptoms and improve self-esteem. Moderate intensity exercise outdoors allows absorption of vitamin D, which helps manage depressive symptoms.
   
   
3. Find your community: Having a group of people to exercise with is fun and offers social support, which is vital for mental health. Group exercise classes such as spin, swimming and tai chi provide an environment for you to improve and maintain your physical and mental well-being.  

If you struggle with symptoms of anxiety or depression, incorporate daily movement into your life, focusing on inclusive environments, outdoor workouts and moderate intensity. You may find that your exercise sessions do as much for your mental well-being as they do for your physical health. 

by Terrance Patterson