According to the European Psychiatric Union, exercise can be an effective treatment for mental health conditions.

Physical activity has been shown to alleviate symptoms of depression and anxiety, improve cognitive function, and increase overall well-being.

Recommended Types of Exercise

The European Psychiatric Union recommends a variety of exercises for mental health benefits including:.

Aerobic Exercise

Aerobic exercise is any activity that gets your heart and lungs working, such as jogging, cycling, or swimming. Studies have found that regular aerobic exercise has positive effects on mood and anxiety levels.

It can also help improve sleep, which can also benefit mental health.

Strength Training

Strength training involves exercises that use weights or resistance, such as lifting weights or using resistance bands. It has been shown to play a role in reducing symptoms of depression and increasing self-esteem.

Yoga

Yoga is an ancient practice that involves physical postures, breathing techniques, and meditation. Studies have found that regular practice of yoga can have a positive effect on stress reduction, anxiety, and other mental health conditions.

How Much Exercise is Needed?

According to the World Health Organization, adults should engage in at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity aerobic exercise per week.

Strength training exercises should be done at least two days per week.

However, it’s important to note that any amount of exercise can be beneficial for mental health. Even small amounts of physical activity, such as walking for 10 minutes per day, can have positive effects on mood and well-being.

How Exercise Benefits Mental Health

Exercise has been shown to have a number of positive effects on mental health, including:.

Reducing Stress

Physical activity can help reduce the levels of stress hormones in the body, such as cortisol. It can also improve the body’s ability to cope with stress, leading to improved mental resilience.

Improving Mood

Exercise has been found to increase levels of endorphins in the brain, which are natural mood-boosters. It can also increase levels of other neurotransmitters, such as serotonin and norepinephrine, which are associated with improved mental well-being.

Boosting Cognitive Function

Physical activity has been shown to improve cognitive function, including attention, memory, and decision-making. Regular exercise can also help prevent cognitive decline and improve brain function in older adults.

Conclusion

Exercise provides a natural, holistic way to improve mental health. Whether it’s aerobic exercise, strength training, or yoga, any type of physical activity can have positive effects on mood, anxiety, and overall well-being.

It’s important to talk to a healthcare provider before starting a new exercise routine, especially if there are underlying health conditions.