In the midst of daily life’s busyness and pressures, stress and anxiety often become unwelcome companions. But did you know that exercise can be a natural solution to these mental health issues? Yes, workouts are not only beneficial for building a healthy body but also serve as a powerful tool for improving mental health. Let’s explore how exercise can relieve stress and anxiety, as well as the most effective workouts for this purpose.
When we exercise, our bodies release endorphins, also known as the “happy hormones.” Endorphins not only reduce physical pain but also enhance feelings of happiness and alleviate stress. Additionally, exercise stimulates the production of serotonin and dopamine, two neurotransmitters that play a crucial role in regulating mood and emotions.
A 2018 study published in The Lancet Psychiatry found that people who exercise regularly experience 43% fewer mentally bad days compared to those who are physically inactive (1). This study, which involved more than 1.2 million participants, demonstrated that exercise has a significant impact on mental health, regardless of age, gender, or income level.
The Most Effective Exercises for Mental Health
Not all types of exercise have the same impact on mental well-being. Here are some workouts that have been proven effective in reducing stress and anxiety:
Yoga
Yoga combines physical movement, breathing techniques, and meditation, making it highly effective for stress and anxiety relief. A 2020 study in the Journal of Alternative and Complementary Medicine found that yoga significantly reduced symptoms of anxiety and depression in participants (2).
Consider using a high-quality yoga mat to enhance your practice. A good yoga mat provides cushioning and support, reducing strain on your joints and making poses more comfortable. It also offers better grip, preventing slips and helping you maintain stability during challenging poses. Whether you’re practicing at home or in a studio, investing in a durable, non-slip mat can make your yoga sessions more enjoyable and effective.
Running or Brisk Walking
Cardio exercises such as running or brisk walking can increase blood flow to the brain and stimulate endorphin production. A 2016 study in Cognition and Emotion showed that running for just 30 minutes can reduce anxiety symptoms and improve mood (3).
Tai Chi
Tai Chi is a low-impact exercise that combines slow movements and deep breathing. A 2017 study in the Journal of Clinical Psychology found that Tai Chi effectively reduced anxiety symptoms and improved sleep quality (4).
Strength Training
Weightlifting or strength training not only builds muscles but also improves mental health. A 2018 meta-analysis in JAMA Psychiatry revealed that strength training significantly reduced symptoms of depression and anxiety (5).
Incorporating dumbbells into your strength training routine can make your workouts more effective and versatile. Using dumbbells allows for greater range of motion, helping to engage stabilizing muscles and improve overall strength. They are also excellent for progressive overload, allowing you to gradually increase weight and challenge your muscles over time. Whether you’re performing squats, lunges, or shoulder presses, a good set of dumbbells can enhance both physical and mental well-being by boosting confidence and reducing stress.
How Exercise Reduces Stress and Anxiety
✔ Lowers Stress Hormones: Exercise helps decrease cortisol levels, a stress hormone that can trigger anxiety and depression if too high.
✔ Improves Sleep Quality: Stress and anxiety often disrupt sleep. Regular exercise can help you sleep better, which in turn reduces stress and anxiety symptoms.
✔ Boosts Self-Confidence: Achieving fitness goals, such as running farther or lifting heavier weights, can enhance self-confidence and a sense of accomplishment—both crucial for mental health.
✔ Provides Time for Reflection: Exercise offers a chance to escape from exhausting routines and focus on yourself. It can serve as an active form of meditation, helping you manage stress more effectively.
Tips for Starting a Mental Health-Focused Workout
👉 Start Slowly: If you’re new to exercise, don’t push yourself too hard. Begin with light activities like walking or yoga for 10-15 minutes and gradually increase the intensity.
👉 Choose an Activity You Enjoy: Exercise shouldn’t feel like a punishment. Pick activities you love, whether it’s dancing, cycling, or swimming.
👉 Stay Consistent: Consistency is key. Aim to exercise at least 3-4 times a week for 30 minutes to experience its full benefits.
👉 Mix It Up: If you get bored, combine exercise with other activities, like listening to podcasts or your favorite music.
Exercise is not just about achieving an ideal physique—it’s also about taking care of your mental health. By reducing stress, improving mood, and fostering a sense of accomplishment, workouts can be a highly effective tool for combating anxiety and depression. So, put on your workout shoes and start moving—your mental health will thank you!
Referensi
- Chekroud, S. R., et al. (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.
- Cramer, H., et al. (2020). “Yoga for anxiety: A systematic review and meta-analysis of randomized controlled trials.” Journal of Alternative and Complementary Medicine, 26(5), 1-10.
- Smith, J. C., et al. (2016). “Effects of aerobic exercise on anxiety sensitivity.” Cognition and Emotion, 30(2), 361-373.
- Wang, F., et al. (2017). “The effects of Tai Chi on depression, anxiety, and psychological well-being: A systematic review and meta-analysis.” Journal of Clinical Psychology, 73(3), 281-291.
- Gordon, B. R., et al. (2018). “Association of efficacy of resistance exercise training with depressive symptoms: meta-analysis and meta-regression analysis of randomized clinical trials.” JAMA Psychiatry, 75(6), 566-576.