We can answer this question rather simply: the best exercises for mental health are—all of them! Next topic! Okay, in all seriousness, the research supporting consistent movement to manage mental and emotional health is extensive, and that’s a good thing. Knowing you have various options for dual diagnosis care and overall well-being puts you more in control of how you’ll feel each day. We’ll touch on some of the highlights.
How Much? What Kind? Thoughts Behind Being Active
If your first thought is “I don’t care what it does—I’m not trudging it out on a treadmill for a half hour every day,” good news! Incorporating active movement in your life doesn’t mean you have to become the proverbial “gym rat”—unless you want to, of course.
The Mental Health Foundation of the United Kingdom (MHF) states, “It’s recommended that the average adult should do between 75 and 150 minutes of exercise a week. This can be either moderate-intensity exercise, such as walking, hiking, or riding a bike, or it can be more vigorous activities, such as running, swimming fast, aerobics, or skipping with a rope.”
The Centers for Disease Control and Prevention (CDC) reinforces these guidelines, adding “Some physical activity is better than none. Adults who sit less and do any amount of moderate- or vigorous-intensity physical activity gain some health benefits.” It also recommends two days of strength training weekly.
But here’s the best part: physical activity includes many different aspects. MHF points out that exercise, different types of sport, and even aspects of play—“unstructured activity done for fun or enjoyment”—all count toward your goal of being more active. So does climbing the stairs, cleaning your home, gardening, dancing in the living room, carrying groceries, and walking to a bus or metro stop.
Best Exercises for Mental Health
Many accessible forms of movement are beneficial to your mental and emotional stability. Two primary reasons why is because you’re able to manage stress more effectively and improve sleep hygiene: vital factors in reinforcing your overall wellness goals. Additionally, some people suffer more distress when they’re trying to control chronic pain—different forms of gentle activity help with this, too. See how the following options sound to you.
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Walking
Truly one of the easiest activities, the only equipment you need is a good pair of supportive shoes. Even if your mobility is compromised and you need assistive devices, or you take a form of medication that contributes to feelings of lethargy, walking increases circulation and oxygen to your brain, which then releases the “feel good” hormones endorphins and serotonin.
You can walk anywhere, but you’ll get an additional nature boost if you can move outdoors. If 30 minutes a day isn’t possible at the moment, researchers support three sets of 10-minute walks daily.
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Yoga
The American Psychiatric Association notes that “among mental health disorders, research has found benefits of practicing yoga particularly for addressing symptoms of depression and PTSD. Additionally, for about one in three people with depression, antidepressants aren’t effective. Studies suggest that for people who are taking antidepressant medications but who are still experiencing symptoms adding a yoga-based program may help.”
There are numerous yoga styles to try, from a Vinyasa flow and hot yoga to trauma-informed sessions and chair yoga. But, if you’re not sure about it just yet, focus on slow, gentle stretching combined with focused breath. Breathwork is a deliberate signal to your sympathetic nervous system to turn off the perceived danger alert and return to a more calm state. This means yoga might be an easier form of regular movement for people managing anxiety or panic attacks.
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Running
You’ve heard of the “runner’s high?” This is another example of positive brain chemicals at work. Johns Hopkins Medicine states “That relaxed post-run feeling may instead be due to endocannabinoids—biochemical substances similar to cannabis but naturally produced by the body.” Proponents encourage this form of activity to reduce symptoms of anxiety and depression. If your physicality supports this form of exercise, it’s another great opportunity to enjoy the outdoors whenever you can.
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Resistance Training
Many people think that lifting weights is only for bodybuilders, but as the CDC states above, all adults benefit from focused strength training at least two days a week. Additionally, research shows that resistance training has a positive impact on mental health symptoms—once again, likely due to the influx of oxygen to the brain and the release of neurotransmitters and hormones. But this form of exercise also helps reduce negative thought patterns. Try working with a personal trainer first to determine your goals for weight training.
The Great Oaks Philosophy of Care
Remember, you always have the option to be more vigorous with your activity choices if you like. But before starting any exercise program, it’s important to discuss it with your healthcare provider. There’s often a need for caution or modification with certain mood medications and particular conditions. Create a movement plan that makes sense for your needs.
The board-certified professionals at Great Oaks Recovery Center outside of Houston, Texas offer a full spectrum of evidence-based addiction treatment and dual diagnosis methods. Call our admissions team to learn more about our facility, including our exercise center, recreational options, swimming pools, equine center, and more activities to support your good health. We’re committed to helping you design a fuller life.
