Exercises that improve your mental health
MAY is Mental Health Awareness Month, and exercise is widely recognised for its positive impact on mental health. Here are several types of exercises, suggested by fitness director Amfroy Lyn, that are particularly effective in boosting mental well-being.
Aerobic exercises
Aerobic exercises, also known as cardio, are great for reducing anxiety, depression, and stress while improving mood and cognitive function. Examples of these are running, brisk walking, cycling, swimming, and dancing.
“These exercises increase the release of endorphins (feel-good hormones), enhance cardiovascular health, and promote better sleep,” Lyn said.
Strength training
Strength training can help improve mood, boost self-esteem, and reduce symptoms of anxiety and depression. Examples are weightlifting, resistance band exercises, bodyweight exercises (eg, push-ups, squats).
“These exercises increase muscle strength, boost self-confidence, and release endorphins,” Lyn said.
Yoga
Yoga combines physical postures, breathing exercises, and meditation, which are all beneficial for mental health. It reduces stress, enhances mindfulness, improves flexibility, and promotes relaxation and emotional regulation.
Pilates
Pilates focuses on core strength, flexibility, and mindful movement, which can positively impact mental health. It reduces anxiety and stress, improves concentration and body awareness, and promotes relaxation.
High-Intensity Interval Training (HIIT)
HIIT involves short bursts of intense exercise followed by rest or low-intensity exercise. It’s known for its efficiency and effectiveness. Examples include sprinting, cycling, or bodyweight exercises like burpees or jumping jacks in intervals.
“HIIT boosts endorphin levels, reduces stress, and improves cognitive function and cardiovascular health,” Lyn said.
Outdoor activities
Being in nature while exercising adds additional mental health benefits due to the calming effect of natural surroundings. Examples are hiking, walking, running, or cycling outdoors. “Outdoor activities reduce anxiety, improves mood, and provides a sense of peace and connection with nature,” Lyn said.
Mindfulness-based exercises
Exercises that incorporate mindfulness can help improve mental health by promoting present-moment awareness. Examples include mindful walking, mindful stretching, and other activities that focus on being present.
“These reduce stress, improve emotional regulation, and enhance overall mental clarity,” Lyn said.
Team sports and group activities
Participating in team sports or group exercise classes can improve mental health through social interaction and support. Examples include netball, football, basketball, volleyball, and group fitness classes. “These boost social connections, reduce feelings of isolation, and promote a sense of belonging,” Lyn said.
