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</p> <h2>What are the mental health benefits of exercise?</h2> <p>Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your physical health and your physique, trim your waistline, improve your sex life, and even add years to your life. But that’s not what motivates most people to stay active.</p> <p>People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also powerful medicine for many common mental health challenges.</p> <p>Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better.</p> <h3>Exercise and depression</h3> <p>Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication—but without the side-effects, of course. As one example, a recent study done by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. In addition to relieving depression symptoms, research also shows that maintaining an exercise schedule can prevent you from relapsing.</p> <p>Exercise is a powerful depression fighter for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm XXX well-being. It XXXX releases endorphins, powerful XXXXXXXXX in XXXX brain that XXXXXXXX XXXX XXXXXXX and make you feel XXXX. XXXXXXX, exercise XXX XXXX serve as a XXXXXXXXXXX, XXXXXXXX you to find XXXX quiet time to break out of the XXXXX of negative thoughts that feed XXXXXXXXXX.</p> <XX>Exercise and anxiety</h3> <p>XXXXXXXX XX a natural XXX effective anti-XXXXXXX XXXXXXXXX. It XXXXXXXX XXXXXXX and stress, boosts XXXXXXXX XXX mental XXXXXX, and enhances well-being XXXXXXX XXX release of endorphins. XXXXXXXX that XXXX you XXXXXX can XXXX, but you’ll XXX a bigger XXXXXXX XX you pay attention XXXXXXX of XXXXXX out.</p> <p>Try XX XXXXXX XXX sensation XX XXXX feet hitting XXX XXXXXX, XXX XXXXXXX, or the XXXXXX of XXXX XXXXXXXXX, or XXX feeling of XXX wind on XXXX XXXX. By adding this mindfulness element—really XXXXXXXX on your body XXX how it feels as you XXXXXXXX&XXXXX;you’ll not XXXX improve your physical XXXXXXXXX XXXXXX, XXX you XXX also XX able XX XXXXXXXXX XXX flow of XXXXXXXX XXXXXXX XXXXXXX XXXXXXX XXXX XXXX.</p> <h3>Exercise and stress</XX> <p>Ever noticed how your body feels XXXX you’XX XXXXX stress? Your muscles may be XXXXX, especially in XXXX XXXX, neck, and shoulders, leaving you with XXXX or neck pain, or XXXXXXX headaches. You may feel a tightness in XXXX chest, a XXXXXXXX pulse, or XXXXXX cramps. XXX may also XXXXXXXXXX problems such XX XXXXXXXX, heartburn, XXXXXXXXXXX, XXXXXXXX, or XXXXXXXX XXXXXXXXX. XXX XXXXX and XXXXXXXXXX of all these XXXXXXXX XXXXXXXX XXX in turn lead to XXXX XXXX stress, creating a vicious XXXXX between your mind XXX body.</p> <p>XXXXXXXXXX is an XXXXXXXXX way to XXXXX this cycle. As XXXX as XXXXXXXXX endorphins in the XXXXX, physical activity helps to relax the muscles and XXXXXXX tension in the body. XXXXX the body and XXXX XXX so closely XXXXXX, XXXX your body XXXXX better so, too, will your XXXX.</p> <XX>XXXXXXXX and ADHD</XX> <p>XXXXXXXXXX XXXXXXXXX XX one XX XXX XXXXXXX XXX most XXXXXXXXX ways to reduce XXX symptoms XX ADHD XXX improve XXXXXXXXXXXXX, XXXXXXXXXX, XXXXXX, and XXXX. XXXXXXXX activity XXXXXXXXXXX XXXXXX XXX XXXXX’s dopamine, norepinephrine, and serotonin levels&XXXXX;all of which XXXXXX focus and XXXXXXXXX. In this XXX, exercise XXXXX in much the XXXX XXX as ADHD medications such XX Ritalin XXX XXXXXXXX.</p> <XX>XXXXXXXX and PTSD and XXXXXX</XX> <p>Evidence XXXXXXXX XXXX XX really focusing XX XXXX body and how it feels as you exercise, you XXX actually XXXX your XXXXXXX system become “unstuck” and begin to XXXX out XX the XXXXXXXXXXXXXX stress XXXXXXXX that characterizes XXXX or trauma. XXXXXXX of XXXXXXXX XXXX XXXX XX wander, XXX XXXXX attention XX the physical XXXXXXXXXX in XXXX XXXXXX and XXXXXXX, XXXX XXXX XXXXXXX XX your body XXXXX. Exercises XXXX involve XXXXX movement and XXXX XXXXXX both XXXX and XXXX&XXXXX;such XX XXXXXXX (especially in XXXX), XXXXXXX, swimming, weight XXXXXXXX, or XXXXXXX—XXX some XX XXXX best XXXXXXX.</p> <p>Outdoor activities like XXXXXX, sailing, XXXXXXXX XXXXXX, XXXX climbing, whitewater XXXXXXX, XXX XXXXXX (downhill XXX XXXXX-XXXXXXX) have XXXX been XXXXX XX XXXXXX XXX XXXXXXXX of XXXX.</p> <XX>Other XXXXXX and emotional XXXXXXXX XX XXXXXXXX</h4> <p><b>XXXXXXX memory XXX XXXXXXXX.</b>The same XXXXXXXXXX XXXX make you feel XXXXXX also help you concentrate and XXXX mentally XXXXX for tasks at XXXX. XXXXXXXX also XXXXXXXXXX the XXXXXX of XXX XXXXX cells and XXXXX prevent age-related XXXXXXX.</p> <p><b>Higher XXXX-esteem.</b>XXXXXXX activity XX an XXXXXXXXXX in XXXX XXXX, body, and soul. XXXX it becomes XXXXX, it can XXXXXX XXXX sense of self-XXXXX and make you XXXX XXXXXX and powerful. XXX’ll feel better XXXXX your appearance and, XX meeting XXXX small XXXXXXXX XXXXX, you’ll feel a XXXXX XX achievement.</p> <p><b>XXXXXX XXXXX.</b>XXXX short XXXXXX of XXXXXXXX in XXX morning or XXXXXXXXX can XXXX regulate your XXXXX patterns. If you XXXXXX to XXXXXXXX XX XXXXX, relaxing exercises such as yoga or gentle XXXXXXXXXX can XXXX promote XXXXX.</p> <p><b>More energy.</b>Increasing XXXX XXXXX XXXX several XXXXX a XXXX XXXX XXXX you XXXX XXX-up-XXX-XX. Start XXX XXXX XXXX a XXX XXXXXXX of exercise XXX day, XXX increase your XXXXXXX as you XXXX XXXX energized.</p> <p><b>Stronger resilience.</b>When faced XXXX mental or emotional challenges in life, XXXXXXXX can help you XXXX in a healthy way, instead XX XXXXXXXXX to alcohol, drugs, or other XXXXXXXX XXXXXXXXX XXXX ultimately XXXX make your symptoms worse. Regular exercise can XXXX XXXX boost your XXXXXX system and reduce XXX impact XX stress.</p> <XX>Reaping XXX mental health benefits of XXXXXXXX XX easier than you think</h2> <p><XXX class=" XXXXXXXXXX" XXX="XXXXX://www.XXXXXXXXX.org/wp-content/uploads/XXXXX-running-XXXXXXXX-XXX.jpg" XXXX-src="https://www.helpguide.XXX/XX-content/XXXXXXX/woman-running-XXXXXXXX-768.jpg" XXX="Woman in XXXXXX jacket jogs with colorful XXXXXX XXXXXX in background" style="box-sizing: inherit; border-style: none; display: inline-XXXXX; max-width: 100%; XXXXXX: XXXX; XXXXXX-XXXXXX: 15px; width: 750px; XXXXXXX: 1; transition: XXXXXXX 0.3s XXXX XX;">XXXXXXXXX just how much XXXXXXXX XXXX give you a mental XXXXXX XXXXX? It’s probably XXX as much as you think. XXX don’t XXXX to devote XXXXX out of your XXXX XXX to XXXXX XX XXX XXX, XXXXX buckets, or XXX XXXX XXXXX monotonous mile. XXX can XXXX all the physical XXX mental XXXXXX benefits XX exercise with 30-XXXXXXX XX moderate XXXXXXXX XXXX XXXXX a XXXX. Two 15-minute or even XXXXX XX-XXXXXX exercise XXXXXXXX XXX XXXX work XXXX XX XXXX.</p> <h3>XXXX a little bit of activity XX XXXXXX XXXX nothing</h3> <p>XX that still seems XXXXXXXXXXXX, XXX’t XXXXXXX. Even XXXX a XXX XXXXXXX XX physical XXXXXXXX are XXXXXX XXXX XXXX at all. XX you don’t XXXX time for XX or 30 minutes XX XXXXXXXX, or XX XXXX body XXXXX you XX XXXX a XXXXX XXXXX X or XX minutes, for example, that’s XXXX, too. XXXXX XXXX X- or XX-XXXXXX sessions and XXXXXX XXXXXXXX XXXX XXXX. XXX more you exercise, the XXXX XXXXXX you’ll have, so eventually you’ll XXXX XXXXX XXX a XXXXXX more. The XXX is XX XXXXXX to XXXX moderate physical activity—XXXXXXX little&XXXXX;on most days. XX XXXXXXXXXX becomes habit, you XXX XXXXXX add extra minutes or XXX XXXXXXXXX types of XXXXXXXXXX. XX you keep XX it, the XXXXXXXX of XXXXXXXX XXXX XXXXX to pay off.</p> <XX>XXX’t XXXX time to exercise during the week? Be a XXXXXXX warrior</h4> <p>A recent study in XXX XXXXXX XXXXXXX found that XXXXXX who XXXXXXX XXXXX exercise routines XXXX one or XXX XXXXXXXX XXXXXX the XXXXXXX experience XXXXXX XX many XXXXXX benefits as those XXX XXXX out more XXXXX. So don’t XXX a XXXX schedule XX work, XXXX, or school XX an excuse XX avoid XXXXXXXX. Get XXXXXX whenever you XXX find the time—XXXX XXXX and body will thank you!</p> <h3>XXX don’t have to XXXXXX XX XXX results</XX> <p>Research XXXXX XXXX XXXXXXXX levels XX exercise XXX XXXX for most XXXXXX. Moderate XXXXX:</p> <ol><li>XXXX you breathe a XXXXXX XXXXXXX than normal, but are not out XX XXXXXX. For example, you should be able XX chat XXXX XXXX walking XXXXXXX, but not XXXXXX XXXX a XXXX.</li><li>That your body feels warmer XX you XXXX, but not XXXXXXXXXX or very XXXXXX.</li></ol> <h2>XXXXXXXXXX mental health XXXXXXXXX XX exercise</h2> <p>XX now you know XXXX XXXXXXXX XXXX help you feel XXXX XXXXXX and XXXX it XXXXX’t XXXX XX XXXX XXXXXX as you might have XXXXXXX. But taking XXXX first step is still XXXXXX said than XXXX. XXXXXXXX XXXXXXXXX XXX XXXX XXXX—XXXXXXXXXXXX when you’re also XXXXXXXXXX XXXX mental XXXXXX. XXXX are some common XXXXXXXX XXX how you can get XXXX them.</p> <p><b>Feeling XXXXXXXXX.</b>XXXX you’re XXXXX or stressed, it XXXXX XXXX working out XXXX XXXX XXXX it worse. XXX XXX truth is that physical activity is a XXXXXXXX XXXXXXXXX. Studies show XXXX regular exercise XXX dramatically reduce fatigue XXX increase XXXX energy XXXXXX. If you XXX really feeling XXXXX, XXXXXXX yourself a 5-minute XXXX. Chances XXX, you’ll XX able to go five more minutes.</p> <p><b>Feeling XXXXXXXXXXX.</b>When you’re XXXXXXXX or XXXXXXXXX, the XXXXXXX of adding another obligation XXX XXXX XXXXXXXXXXXX. XXXXXXX out XXXX XXXXX’t seem doable. XX you XXXX children, managing childcare while you exercise XXX be a XXX XXXXXX. XXXX remember that physical XXXXXXXX XXXXX XX XX XXXXXXXXXX XXXX XXXXXX. XX you begin XXXXXXXX XX physical XXXXXXXX XX a priority, you will soon find XXXX XX fit XXXXX amounts XXXX a busy XXXXXXXX.</p> <p><b>Feeling hopeless.</b>Even if you’re XXXXXXXX XX “XXXXXX XXXX,” you XXX still XXXXXXX. XXXXXXXX helps you XXX in shape. If you XXXX no experience exercising, XXXXX slow with XXX-impact XXXXXXXX a few minutes XXXX day.</p> <p><b>Feeling bad XXXXX XXXXXXXX.</b>Are you your own XXXXX critic? It’s XXXX to try a XXX way XX thinking about your body. No XXXXXX XXXX weight, age or fitness XXXXX, there XXX others like you with XXX XXXX XXXX XX getting XXX. Try XXXXXXXXXXX yourself with XXXXXX in XXXX XXXXX. XXXX a class with XXXXXX at a XXXXXXX of XXXXXXX levels. Accomplishing even XXX smallest XXXXXXX goals will help you gain body confidence.</p> <p><b>XXXXXXX pain.</b>If you have a XXXXXXXXXX, severe XXXXXX XXXXXXX, XXXXXXXXX, or any XXXXXX or XXXXXXX XXXX limits XXXX XXXXXXXX, talk XX XXXX XXXXXXXXXX provider<a href="XXXXX://XXX.helpguide.XXX/XXXXXXXX/healthy-living/XXXXX-exercises-and-XXXXXXX-XXXXXXXX-fitness.XXX">about ways XX XXXXXX exercise</a>. You shouldn’t XXXXXX XXXX, XXX rather do XXXX you can, when you XXX. Divide XXXX exercise into shorter, more frequent XXXXXX XX XXXX XX that helps, or XXX XXXXXXXXXX in water XX XXXXXX joint or muscle XXXXXXXXXX.</p> <h2>Getting XXXXXXX XXXXXXXXXX when you’XX XXXXXXX or XXXXXXXXX</XX> <p>XXXX XX XX XXXX it XXXX XXXXXX XX XXXXXXXX XXXXXXXXX to exercise XX XXX best XX times. XXXX we feel depressed, XXXXXXX, stressed or XXXX XXXXX XXXXXX or emotional problems, it XXX XXXX XXXXXX difficult. XXXX is XXXXXXXXXX true of depression XXX anxiety, which can leave you feeling trapped in a XXXXX-XX situation. You XXXX exercise XXXX XXXX you feel better, XXX depression has XXXXXX you of XXX XXXXXX XXX motivation you need XX XXXX out, or your XXXXXX XXXXXXX XXXXX you XXX’t XXXX the thought of being XXXX at an exercise class or running XXXXXXX XXX park. XX, what can you do?</p> <h3>XX’s okay XX start small. XX fact, it’s XXXXX.</XX> <p>XXXX you’XX under the XXXXX of an XXXXXXXXX disorder and XXXXX’t exercised for a long XXXX, XXXXXXX extravagant XXXXX like completing a XXXXXXXX or XXXXXXX out XXX an hour XXXXX XXXXXXX XXXX XXXX XXXXX you more despondent if you XXXX XXXXX. Better to set XXXXXXXXXX goals XXX XXXXX up from there.</p> <h3>Schedule XXXX XXXXXXX at the XXXX XX XXX when your energy XX highest</XX> <p>XXXX XXX XX first XXXXX in XXX XXXXXXX before XXXX or school, XX XXXXXXXXX XXXXXX the XXX-afternoon lull XXXX, or for XXXXXX XXXXXXXX XXXX XXX weekend. XX depression or anxiety has you XXXXXXX tired XXX unmotivated all day XXXX, try XXXXXXX XX some music or XXXXXX going XXX a XXXX. Even a XXXXX, 15-minute walk can XXXX clear XXXX XXXX, XXXXXXX XXXX XXXX, XXX XXXXX your XXXXXX XXXXX. XX you XXXX XXX XXXXX XX XXXX a XXXXXX better, you’ll experience a XXXXXXX XXXXX XX control over XXXX well-being. XXX XXX even XXXX XXXXXXXXX XXXXXX to XXXXXXXX more XXXXXXXXXX&XXXXX;XX walking further, XXXXXXXX into a XXX, or adding a bike XXXX, XXX XXXXXXX.</p> <h4>XXXXX XXXX XXX staying XXXXXXXXX XXXX you’re also struggling with mental XXXXXX</h4> <p><b>XXXXX XX activities you XXXXX.</b>Any activity XXXX XXXX you moving counts. That could XXXXXXX throwing a Frisbee XXXX a dog or friend, XXXXXXX laps XX a XXXX window shopping, or XXXXXXX to the grocery XXXXX. If you’XX XXXXX exercised before or XXX’t XXXX what you might XXXXX, XXX a XXX XXXXXXXXX things. XXXXXXXXXX XXXX XX XXXXXXXXX or XXXXXXXX a XXXX XXXXXXXXXXX XXXXXXX XXX be XXXXX ways XX XXXXX moving more when you XXXX a mood disorder&XXXXX;XX XXXX XX XXXXXXX you become XXXX XXXXXX, XXXX XXX XXXX leave you with a sense of purpose XXX accomplishment.</p> <p><b>XX XXXXXXXXXXX.</b>XXXXXXXX time XX day you XXXXXX to XXXXXXXX, wear clothing that’s comfortable and XXXXXX a setting XXXX you XXXX XXXXXXX or energizing. That may be a XXXXX corner XX XXXX XXXX, a XXXXXX path, or your XXXXXXXX XXXX XXXX.</p> <p><b>XXXXXX XXXXXXXX.</b>Part XX XXX reward XX completing an XXXXXXXX is how much better you’ll XXXX afterwards, XXX it always XXXXX XXXX motivation to XXXXXXX XXXXXXXX an XXXXX XXXXX XXX XXXXXXXXXX. XXXXXX yourself XXXX a hot XXXXXX XXXX after a workout, a delicious XXXXXXXX, or XXXX an XXXXX XXXXXXX of XXXX XXXXXXXX XX show.</p> <p><b>Make XXXXXXXX a social XXXXXXXX.</b>Exercising XXXX a XXXXXX or XXXXX XXX, or even XXXX XXXX, will not only XXXX XXXXXXXXXX more XXX XXX enjoyable, it can XXXX XXXX XXXXXXXX you to XXXXX XX a XXXXXXX XXXXXXX. XXX’ll XXXX feel XXXXXX than if you XXXX XXXXXXXXXX alone. In fact, when you’re suffering from a XXXX disorder such XX depression, the companionship can XX just XX important as XXX exercise.</p> <XX>Easy ways XX XXXX XXXX XXXX don’t XXXXXXX the XXX</XX> <p>Don’t XXXX XX XXXXXXX XX dedicate XX XXXX or a XXXX ride? Don’t worry. Think about XXXXXXXX XXXXXXXX as a lifestyle XXXXXX than XXXX a single XXXX to check off. XXXX at XXXX daily XXXXXXX and consider XXXX XX sneak in XXXXXXXX here, XXXXX, XXX everywhere. XXXX ideas? We’XX got them.</p> <p><b>In and XXXXXX your XXXX.</b>XXXXX the house, XXXX XXX XXX, tend to XXX yard XXX garden, XXX XXX XXXX with a push mower, sweep XXX XXXXXXXX or patio with a broom.</p> <p><b>At work XXX XX the go.</b>XXXX or XXXX to an XXXXXXXXXXX rather than drive, banish all elevators and get to XXXX XXXXX staircase XXXXXXXX, briskly walk to XXX bus XXXX XXXX get XXX XXX stop early, park at the back XX XXX lot and walk into XXX store or XXXXXX, XXXX a XXXXXXXX walk XXXXXX XXXX coffee XXXXX.</p> <p><b>XXXX XXX XXXXXX.</b>Jog around XXX soccer XXXXX during XXXX XXX’s XXXXXXXX, make a neighborhood XXXX XXXX part XX XXXX XXXXXXX routine, play XXX with your XXXXXXXX in the yard, XX XXXXXXXX at a lake, XXXX XXX XXX in a new place.</p> <p><b>Just for fun.</b>XXXX XXXXX XX an XXXXXXX, XXXXXX to music, go XX XXX beach or XXXX a XXXX, XXXXXX XXXXXXX XXXXX watching television, organize an office bowling team, XXXX a XXXXX in martial arts, XXXXX, or yoga.</p> <h3>XXXX exercise a fun part XX XXXX everyday XXXX</XX> <p>You don’t XXXX XX XXXXX XXXXX in a XXX or XXXXX yourself XXXX XXXX, monotonous XXXXXXXX to experience XXX XXXX XXXXXXXX of XXXXXXXX. These XXXX can XXXX you<a XXXX="https://XXX.helpguide.org/XXXXXXXX/healthy-living/how-XX-start-XXXXXXXXXX-and-stick-to-it.htm">XXXX XXXXXXXXXX you enjoy</a>XXX XXXXX XX XXXX XXXXXX, look XXXXXX, XXX XXX XXXX out XX XXXX.</p>">
