Best exercises: Running, walking, yoga, other workouts you must add to your fitness routine
Physical activity significantly enhances mental well-being by releasing endorphins, reducing anxiety and depression, promoting better sleep, reducing stress, and boosting self-esteem. Here are some exercises that helps in your mental wellbeing.
Physical movement significantly enhances mental well-being by triggering the release of endorphins, which are natural mood lifters. Regular exercise reduces symptoms of anxiety and depression by promoting better sleep, reducing stress, and boosting self-esteem. Engaging in physical activities improves cognitive function and mental sharpness, reducing the risk of cognitive decline with age. Activities such as walking, running, yoga, and swimming increase blood flow to the brain, improving mood and mental clarity. Overall, incorporating at least 150 minutes of moderate-intensity exercise per week, as recommended by health guidelines, can have profound and lasting positive effects on mental health. Here are some exercises that helps in your mental wellbeing, suggested by Parul Kushwaha, yoga and fitness coach based out of New-Delhi. (Image: Canva).
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Walking Benefits: Walking is a low-impact exercise that can be easily incorporated into daily life. It promotes the release of endorphins, the body's natural mood lifters. Tips: Try walking in green spaces such as parks or nature trails to enhance the mood-boosting benefits. Aim for at least 30 minutes a day. (Image: Canva).
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Running or jogging Benefits: Running increases heart rate, which in turn releases endorphins, often referred to as a runner's high. This can help alleviate symptoms of depression and anxiety. Tips: Start with short distances and gradually increase your run time and distance. Incorporate interval training to keep it interesting. (Image: Canva)
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Yoga Benefits: Yoga combines physical postures, breathing exercises, and meditation, which can reduce stress, enhance flexibility, and improve emotional well-being. Tips: Practice regularly, even if it’s just for a short session. Consider joining a class or following online tutorials to learn different styles like hatha, vinyasa, or yin yoga. (Image: Canva).
Cycling Benefits: Cycling, whether done outdoors or on a stationary bike, is a great cardiovascular workout that boosts mood and reduces stress. It can also be a social activity if done with a group. Tips: Ensure you have the proper equipment, such as a helmet for outdoor cycling. Mix up your routes to keep the experience enjoyable. (Image: Canva).
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Swimming Benefits: Swimming engages almost all muscle groups, and the rhythmic nature of the strokes can be meditative, promoting relaxation and reducing anxiety. Tips: Swimming in a pool with a consistent routine can be calming. If you have access to natural bodies of water, swimming there can enhance the meditative benefits due to the connection with nature. (Image: Canva).
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Strength training Benefits: Lifting weights or performing bodyweight exercises can increase endorphin levels, build confidence, and improve body image, which is beneficial for mental health. Tips: Start with lighter weights and focus on proper form to prevent injury. Gradually increase the weight as you build strength. (Image: Canva).
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Dancing Benefits: Dancing is not only a great physical workout but also a fun activity that can significantly improve mood and reduce stress through the joy of movement and music. Tips: Join a dance class or follow online tutorials in your favorite style, whether it’s salsa, hip-hop, or ballroom. Dancing with a partner or group can enhance social connections. (Image: Canva).
Tai chi Benefits: Tai chi involves slow, deliberate movements combined with deep breathing. It promotes relaxation, reduces stress, and improves mental clarity. Tips: Practice regularly, preferably in a quiet and comfortable environment. Learning from a qualified instructor can help you master the techniques. (Image: Canva).
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Pilates: Benefits: Pilates focuses on core strength, flexibility, and mindful movement. It helps reduce stress and improve overall mental well-being by promoting body awareness. Tips: Incorporate Pilates exercises into your routine a few times a week. Consider taking classes or following online videos to ensure you perform the exercises correctly. (Image: Canva).
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Hiking Benefits: Hiking combines physical exercise with the benefits of being in nature. It can significantly reduce stress, enhance mood, and provide a sense of accomplishment when reaching a destination. Tips: Choose trails that match your fitness level. Hiking with friends or in a group can provide social support and make the experience more enjoyable. Don’t forget to carry water, wear appropriate footwear, and be mindful of your surroundings. (Image: Canva).
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
![2. Running or Jogging: Benefits: Running increases heart rate, which in turn releases endorphins, often referred to as a "runner's high." This can help alleviate symptoms of depression and anxiety. Tips: Start with short distances and gradually increase your run time and distance. Incorporate interval training to keep it interesting. (Image: Canva)](https://images.moneycontrol.com/static-mcnews/2024/06/20240607111834_2-378x213.png "2. Running or Jogging: Benefits: Running increases heart rate, which in turn releases endorphins, often referred to as a "runner's high." This can help alleviate symptoms of depression and anxiety. Tips: Start with short distances and gradually increase your run time and distance. Incorporate interval training to keep it interesting. (Image: Canva)")
