Therapy Near Me Mental Health Articles

Exercise is widely acknowledged for its physical benefits, but its role in improving mental health is equally profound. Regular physical activity can help alleviate symptoms of anxiety, depression, and stress. While any form of exercise can benefit mental health, certain types are particularly effective.

Keywords: Best exercise for mental health, Physical activity for anxiety and depression, Aerobic exercise mental health benefits, Strength training for emotional well-being, Yoga and mindfulness for stress relief, Outdoor exercise for mental health

Aerobic activities, such as running, cycling, swimming, and walking, have been consistently shown to have a positive impact on mental health. These exercises increase the release of endorphins—often referred to as the “feel-good” hormones—leading to an improved mood and reduced stress (Schuch et al., 2016). Aerobic exercises also stimulate the release of brain-derived neurotrophic factor (BDNF), which plays a role in neural plasticity and cognitive function (Cotman & Berchtold, 2002).

A 2018 study found that individuals who engaged in regular aerobic exercise reported fewer days of poor mental health compared to those who were inactive (Chekroud et al., 2018). Activities such as running or brisk walking can be particularly helpful in reducing symptoms of anxiety and depression.

Resistance or strength training is another form of exercise that has been shown to have significant mental health benefits. In a meta-analysis of 33 clinical trials, Gordon et al. (2018) found that strength training was associated with reductions in anxiety, depression, and negative mood. Strength training also improves self-esteem and body image, which are important for overall well-being.

Activities like weightlifting, using resistance bands, or engaging in bodyweight exercises (e.g., push-ups, squats) can provide both physical and psychological benefits by increasing confidence and reducing emotional tension.

Mind-body exercises such as yoga, tai chi, and pilates offer a unique combination of physical movement, breathing techniques, and meditation, which can significantly reduce stress and anxiety. Yoga, in particular, has been found to lower levels of cortisol, the body’s primary stress hormone, and improve mental health by promoting relaxation and mindfulness (Goyal et al., 2014).

A review of studies on yoga interventions for depression and anxiety found that practising yoga led to reductions in both anxiety and depressive symptoms, with many individuals reporting enhanced emotional resilience (Cramer et al., 2013). Additionally, the focus on controlled breathing and posture helps individuals regulate their stress responses.

Outdoor exercise, such as walking or running in natural settings, has added mental health benefits due to the exposure to green spaces and sunlight. Studies show that spending time in nature enhances mood, reduces stress, and can help alleviate symptoms of seasonal affective disorder (SAD) (Bratman et al., 2015).

A study by Mitchell (2013) found that individuals who spent more time in green spaces had lower levels of mental distress and greater overall well-being. The combination of physical activity and time spent in nature appears to amplify the mental health benefits of exercise.

Group exercise, such as team sports, dance classes, or community fitness programs, offers social support that is essential for mental well-being. Engaging in group activities fosters social connections, reduces feelings of isolation, and creates a sense of belonging, which are all protective factors for mental health (Bailey et al., 2018).

Exercising with others also encourages accountability and motivation, making it easier to stick to an exercise routine, which in turn improves mental health over time.

HIIT involves alternating short bursts of intense exercise with periods of rest or low-intensity activity. Research shows that HIIT can improve mental health by reducing symptoms of depression and anxiety while improving cognitive function (Loprinzi et al., 2019). HIIT’s time-efficient nature makes it particularly appealing for individuals with busy schedules who want to maximise the mental health benefits of exercise in a shorter period.

While all forms of exercise offer mental health benefits, aerobic activities, strength training, mind-body exercises, and group workouts have been particularly effective in improving mood, reducing anxiety, and alleviating depression. Incorporating outdoor and group activities can further enhance the positive effects of physical activity on mental health.

• Bailey, A. W., Allen, G., Herndon, J., & Demastus, C. (2018). Cognitive benefits of walking in natural versus built environments. Journal of Environmental Psychology, 59, 101-106.
• Bratman, G. N., Hamilton, J. P., & Daily, G. C. (2015). The impacts of nature experience on human cognitive function and mental health. Annals of the New York Academy of Sciences, 1249(1), 118-136.
• Chekroud, S. R., Gueorguieva, R., Zheutlin, A. B., Paulus, M., Krumholz, H. M., Krystal, J. H., & Chekroud, A. M. (2018). Association between physical exercise and mental health in 1.2 million individuals in the USA between 2011 and 2015: A cross-sectional study. The Lancet Psychiatry, 5(9), 739-746.
• Cotman, C. W., & Berchtold, N. C. (2002). Exercise: A behavioral intervention to enhance brain health and plasticity. Trends in Neurosciences, 25(6), 295-301.
• Cramer, H., Lauche, R., Anheyer, D., Pilkington, K., de Manincor, M., Dobos, G., & Ward, L. (2018). Yoga for anxiety: A systematic review and meta-analysis of randomised controlled trials. Depression and Anxiety, 35(9), 830-843.
• Gordon, B. R., McDowell, C. P., Hallgren, M., Meyer, J. D., Lyons, M., & Herring, M. P. (2018). Association of efficacy of resistance exercise training with depressive symptoms: Meta-analysis and meta-regression analysis of randomised clinical trials. JAMA Psychiatry, 75(6), 566-576.
• Goyal, M., Singh, S., Sibinga, E. M., & Rowland-Seymour, A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.
• Schuch, F. B., Vancampfort, D., Firth, J., Rosenbaum, S., Ward, P. B., Silva, E. S., & Stubbs, B. (2016). Physical activity and incident depression: A meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631-648.

How to get in touch

If you or your NDIS participant need immediate mental healthcare assistance, feel free to get in contact with us on 1800 NEAR ME – admin@therapynearme.com.au.