How does exercise improves mood

Being indoors, it is naturally tempting to be more sedentary than if you are outside. You might like to do your exercise in the controlled environment of a gym, but there are always plenty of opportunities to be active outside.

You might like to try to spend more time walking or cycling to work, gardening, cleaning up the yard, or doing other activities that get you moving and away from your computer or television. Children are particularly at risk of watching excessive amounts of television, playing video games or using tablets. Research has found that children are twice as active when they spend time outside.

Natural light is known to help lift people's moods, so heading outside can help you to feel better. Researchers in Britain have been working on the idea that exercising in nature has added benefits for mental health. They call this 'green exercise'. These researchers have found that even five minutes exercising in nature can lift your mood. When you're feeling down, a walk through the park might be worth a try. Other research has found that children with attention deficit hyperactivity disorder can concentrate more easily after walking through a park, compared with walking through a residential neighbourhood.

Although the study was done only with children, it might be worth trying a walk in the park if you're having trouble concentrating too. A surprise benefit of green exercise is that exposing your body to plants can also improve your immune system.

Scientists think that airborne chemicals from plants can also protect us against bacteria and viruses. This page has been produced in consultation with and approved by:. Engaging in an individual physical activity to benefit only yourself, away from family or community, may be seen as inappropriate or selfish.

Aerobics injuries are usually caused by trauma and overuse, but can be prevented by using the right techniques and equipment. Asking for help when you first suspect you have an alcohol or drug problem is important. If you think you have an addiction, speak to your local doctor or phone DirectLine. The Alexander technique stresses that movement should be economical and needs only the minimum amount of energy and effort.

Well-managed anger can be a useful emotion that motivates you to make positive changes. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Even when you know that exercise will help you feel better, taking that first step is still easier said than done. Feeling exhausted. But the truth is that physical activity is a powerful energizer.

Studies show that regular exercise can dramatically reduce fatigue and increase your energy levels. If you are really feeling tired, promise yourself a quick, 5-minute walk. Feeling overwhelmed. If you have children, finding childcare while you exercise can also be a big hurdle.

Feeling hopeless. Start slow with easy, low-impact activities a few minutes each day, such as walking or dancing. Feeling bad about yourself. Are you your own worst critic? No matter your weight, age or fitness level, there are plenty of others in the same boat. Ask a friend to exercise with you. Accomplishing even the smallest fitness goals will help you gain body confidence and improve how you think about yourself.

Feeling pain. If you have a disability, severe weight problem, arthritis, or any injury or illness that limits your mobility, talk to your doctor about ways to safely exercise. Divide your exercise into shorter, more frequent chunks of time if that helps, or try exercising in water to reduce joint or muscle discomfort.

Many of us find it hard enough to motivate ourselves to exercise at the best of times. But when you feel depressed, anxious, stressed or have another mental health problem, it can seem doubly difficult.

This is especially true of depression and anxiety, which can leave you feeling trapped in a catch situation. Start small. Better to set achievable goals and build up from there. Schedule workouts when your energy is highest. Perhaps you have most energy first thing in the morning before work or school or at lunchtime before the mid-afternoon lull hits?

Or maybe you do better exercising for longer at the weekends. If depression or anxiety has you feeling tired and unmotivated all day long, try dancing to some music or simply going for a walk.

Even a short, minute walk can help clear your mind, improve your mood, and boost your energy level. Focus on activities you enjoy. Any activity that gets you moving counts. That could include throwing a Frisbee with a dog or friend, walking laps of a mall window shopping, or cycling to the grocery store.

Activities such as gardening or tackling a home improvement project can be great ways to start moving more when you have a mood disorder—as well as helping you become more active, they can also leave you with a sense of purpose and accomplishment.

Be comfortable. That may be a quiet corner of your home, a scenic path, or your favorite city park. Reward yourself. Reward yourself with a hot bubble bath after a workout, a delicious smoothie, or with an extra episode of your favorite TV show, for example.

Make exercise a social activity. Exercising with a friend or loved one, or even your kids, will not only make exercising more fun and enjoyable, it can also help motivate you to stick to a workout routine. Think about physical activity as a lifestyle rather than just a single task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here, there, and everywhere. Clean the house, wash the car, tend to the yard and garden, mow the lawn with a push mower, sweep the sidewalk or patio with a broom.

Sneak activity in at work or on the go. Bike or walk to an appointment rather than drive, use stairs instead of elevators, briskly walk to the bus stop then get off one stop early, park at the back of the lot and walk into the store or office, or take a vigorous walk during your coffee break.

Get active with the family. On the other hand, too much cortisol can have negative effects on your body and for your mood. When it comes to exercise, it's crucial that you pick something you enjoy. Cardiovascular exercise is great, but if you hate swimming or running, you won't stick with it. And when an activity is more enjoyable, chances are better for long-term adherence. For your exercise routine, you might try a mix of solitary activities like walking, swimming, or gardening, combined with some group activities like high-intensity interval training classes or periodic group hikes or bike rides.

In addition to the physical and endorphin benefits of exercise, another potential benefit of exercise is the opportunity for social interaction, which can often boost your mood just as much. The best type of exercise to improve your mood is often a mix of activities you enjoy and are motivated to stick with for the long term.

For mood-lifting benefits, try any or all of the following activities. Some people get bored with the same exercise day after day; others relish the routine. Consider keeping the exercises you love as your anchor workouts, and then periodically swapping in other activities as your mood, schedule, or weather changes.

For group classes, keep your eye open for seasonal discounts or coupon offers. Cardiovascular and aerobic exercises are great for creating the intensity required for the release of mood-raising endorphins in your body. Aerobic exercises are those that get your heart rate up, like jogging, swimming, cycling, brisk walking, or using an elliptical trainer.

You can also get your heart rate up by doing activities like gardening and dancing—both have been shown to reduce depression and anxiety. If you like sports, joining a local league to play soccer, basketball, or tennis can provide social interaction while giving you a cardiovascular workout. Joining a group class that provides a high-intensity interval workout like Crossfit or boxing is another way to get your cardio in while having some fun with friends. Yoga is a system of holistic health and spiritual growth which focuses on meditation, breathing exercises, and physical postures.

Unless you're doing an active flow or vinyasa yoga class, yoga doesn't provide much of an aerobic workout. It can, however, teach you how to relax, release tension, stretch tight muscles, and even strengthen weak ones.

Doing yoga regularly can help to ease anxiety and improve feelings of well-being. A review on the use of yoga for anxiety and depression found that the practice is beneficial for reducing anxiety, depression, and symptoms associated with post-traumatic stress disorder PTSD.

A traditional Chinese exercise that is practiced worldwide, Tai Chi can benefit people who experience symptoms of anxiety and depression, and it has been shown to improve immune function as well as to increase the blood levels of feel-good endorphins. Anyone can do Tai Chi because the movements are easily learned and repetitive.

It doesn't require strength or endurance but instead focuses on the form of the movements and breathing. Tai Chi is considered a self-healing practice. According to traditional Chinese medicine, the practice helps to alleviate energy blockages in the body, which helps to prevent or treat certain diseases. Research shows that Tai Chi may improve many aspects of well-being including reducing depression, anxiety, stress. There are so many benefits of exercise, which is why the Department of Health and Human Services recommends at least minutes each week of moderate-intensity cardio exercise plus two days of strength training exercise for all adults.

Learn the best ways to manage stress and negativity in your life. Brain Plast.