6 Exercises to Boost Your Mood
When we are down in the dumps, we might feel at a loss for how to dig ourselves out of our rut. We can start to feel like we might never get back on the sunny side, but I promise you: You have all of the empowering traits and coping mechanisms within you to help boost your mood and get your mind in a positive lane again.
Whether you’re dealing with a little case of the Sunday Scaries or struggling with the more continuous symptoms of depression, exercise is an excellent way to help boost your mood. When we are depressed, certain parts of the brain stop responding entirely. They might decide they don’t much feel like participating, but we can give them a little nudge by engaging in exercises that help the brain and body produce endorphins and serotonin (a.k.a. the hormones and neurotransmitters that have a positive effect on mood, memory, and energy levels).
1. Get your yoga flow on.
A 2010 study showed that the anxiety levels of people who practiced yoga for three hours of a week were significantly decreased. Not only does the movement release amino acids and neurotransmitters that aid in this reduction of anxiety, but the deep, yogic breathing that you practice while moving your body increases oxygen flow, leading to better organ function— including your brain! It also activates the parasympathetic nervous system, which is responsible for your ability to relax.
Are you a beginner and need some guidance practicing yoga at home? Check out Yoga with Adrienne for some great step-by-step videos.
2. Activate your core with Pilates.
It’s no secret that lack of sleep makes us pretty grouchy, and it’s especially harmful if we struggle with depression as it is. Sleep is incredibly necessary for the brain to restore itself, and Pilates is a good way to encourage better snoozing. For those of you who are unfamiliar, Pilates is a system of core-strengthening exercises that can also increase bodily awareness.
3. Ride the Tour de France.
Just kidding; you don’t have to ride the whole Tour de France to boost your mood: Studies show that a single 30-minute session of cycling can boost energy levels significantly. Go a step further than the stationary bike, and get a bike to ride outside. Any exercise conducted outside is that much better for you because your body thrives on the sunlight and fresh air!
4. Work those triceps.
You might be surprised to find out that lifting dumbbells is just as good for your mental muscles as it is for your physical ones. While the mind-muscle connection of this particular exercise is still being studied and explored, there is no question that cognitive functioning is increased by it.
5. Take it slow and steady with Tai Chi.
Tai Chi is a popular form of ancient Chinese martial art that serves to combine movements through a flowing sequence. It’s a little bit like yoga, but with more fluidity and constant motion, and many studies have proved that it reduces stress. The slow and fluid shifts that make up the practice serve to relax muscles and calm the mind, being said to stimulate the body’s flow of what the Chinese call your “life force.”
6. Get your heart pumping.
These kind of high-intensity exercises will be useful in quickly releasing mood-raising endorphins in your body. Exercises that will get your heart rate up like jogging, swimming, or dancing can be useful in reducing depression and anxiety, especially if you’re pressed for time.
Overall, there isn’t a shadow of a doubt that exercise is useful in improving moods and has so many added benefits. The Department of Health and Human Services actually recommends at least 150 minutes of moderate intensity exercises each week— You better get movin’!
Note: It’s important to remember that none of these exercises are a guaranteed quick fix. There are many benefits of exercise, one of which is boosting your mood and reducing anxiety, but if you deal with severe depression or anxiety, please consult your doctor and/or therapist.
