You may feel sweaty, out of breath and exhausted after a workout – but chances are the burst of activity also made you feel great. In addition to building muscle, burning calories, improving flexibility and all the other physical benefits associated with exercise, physical exercise also has a beneficial effect. profound effect on your mental health thanks to the release of neurotransmitters such as dopamine and endorphins that can help reduce stress, improve your mood (and sleep!) and contribute to a number of other positive aspects for your general well-being.
Bottom line: exercise is a boon for your body and mind. But if you want to make your workouts even more impactful on your mental health, read on to see what tweaks experts recommend. From finding a running buddy to swapping the gym for the great outdoors, here are some ways to make your workout routine even more enjoyable.
Practice mindfulness
Dr. Ulrick Vieux, sports psychiatrist at Hackensack Meridian Health, told Yahoo Life that to get the most mental health benefit from your workout, you need to practice mindfulness, which is the act of mentally staying in the present moment. “When you’re not living in the moment and you’re worried about the future, your cortisol goes up and your anxiety goes up,” he explains, noting that over time this type of stress can make you more likely to develop chronic illnesses like hypertension.
One way to practice mindfulness while exercising is by walking, which most people can do while exercising, says Vieux. He recommends setting aside 150 minutes of exercise per week (which is also the recommendation of the Centers for Disease Control and Prevention); This can include walking, and these 150 minutes can be divided up however best suits your schedule. On your walk, you can practice staying in the moment by observing your surroundings and focusing on the feelings and sensations you’re experiencing—as opposed to the long to-do list that may be waiting for you at home.
Make your workout social
People who have bonds with other people tend to be happier, according to research — and if you want a thriving social life, you need to cultivate it. If you’re constantly changing plans with friends for exercise, why not combine your social time with some movement? “One way to help motivate people to be consistent with exercise is to find a walking group,” says Vieux. “Or, if you’re meeting a good friend, why not ask them to walk along?”
While walking makes it easier to track and follow your steps, you can combine exercise with socializing in other ways. Maybe instead of dinner with a friend, you take a yoga class together and then catch up over smoothies after class.
If you don’t have many friends who want to be active, Rachel Goldberg, a licensed marriage and family therapist in Los Angeles with experience in personal training, tells Yahoo Life that looking for people who want to exercise together can also be rewarding. “A workout partner or group fosters a feeling of inclusion and shared interests that you might not experience with other friends or family,” she explains. Finding an exercise group may mean talking to regulars at a fitness class or using the Internet to find exercise meet-up groups.
Try yoga
Research has credited yoga with a series of mental health benefits, from reduced stress and anxiety for improved mood, sleep quality It is General well-being.
If you are an ordinary yogi who wants to try something new, hot yoga It has specifically been shown to have a positive impact on individuals with depression. Plus, you’ll get the added bonus of greater flexibility thanks to the heat warming your muscles up in advance.
Up the ante on your workouts
Exercise doesn’t have to be relaxing to benefit your mental health. Goldberg points to research that has found that higher-intensity exercise may be more effective in relieve symptoms of anxiety and depressionnoting that “introducing high-intensity exercise two or three times a week” can improve your mental health.
However, you don’t need to do burpees or jumps for a workout to be considered high intensity. It can be as simple as taking the exercise you’re already doing to the next level, like “speeding up on a recumbent bike to elevate your heart rate in intervals,” she says.
Get your exercise outdoors
Several studies have found benefits to spending time in nature, from reduced stress to decrease in negative feelings. Just spending time in green spaces, like a park, has also been shown to have physical benefits, such as slowing down the aging process.
“Exercising outdoors, such as running, cycling or walking, is a great way to stimulate the body, bringing in fresh air, vitamin D from the sun and watching the scenery change,” Bradley Donohue, clinical sports psychologist and distinguished professor at the University of Nevada, Las Vegas, tells Yahoo Life. “These factors help shape a positive mindset and inspire efforts to engage in moderately intense physical activities that we know are essential for a healthy life.”
