If you’re curious about exercising for the mental health benefits, then there’s a lot to know about the connection between physical activity and mental wellbeing. Here are a few things to keep in mind if you want workouts to benefit both your body and mind.
1. Exercising Consistently Matters
Habitual physical activity may help protect against some mental health conditions, such as depression and anxiety, according to The Annual Review of Medicine. In general, getting more physical activity tends to correlate with an improvement in mental health.
Try an app like 30 Day Fitness at Home to make exercise part of your regular routine. Follow a day-by-day plan and track your progress to make workouts more consistent.
Start by answering a few questions about workout goals and motivation to generate a personalized plan. Select how often you want to exercise in a given week, as well as which days are most convenient for workouts. Optional reminders prompt you to exercise on the selected days.
Check the Plan screen for your daily workout. Follow the video and audio instructions for exercises such as mountain climbers, side step jacks, and squats.
The voiceover gives pointers for each exercise, such as keeping weight on your wrists for stability during glute kickbacks. Meanwhile, the workout Weekly Report on the Today screen reminds you to stay consistent with these exercise sessions.
Note that the app does focus on weight, calories, and BMI a bit. If this isn’t for you, then there are many alternative apps to help make a fitness habit that sticks.
Download: 30 Day Fitness at Home for iOS | Android (Subscription required, free trial available)
2. Exercise Can Help Improve Symptoms of Depression and Anxiety
Almost any type of physical activity can help relieve symptoms of depression and anxiety, according to the British Journal of Sports Medicine. High-intensity to moderate-intensity activities generally have an even greater impact.
For some high-intensity exercise ideas, try out the HIIT Home Workouts For Women app. On the Exercises screen, toggle the dumbbell switch in the upper right-hand corner to switch between bodyweight and equipment-based exercises.
Watch the instructive videos to learn how to do everything from a jump squat to a kettlebell squat upright row. On the main Exercises list, tap the Plus button on each individual movement to add them to the Workout Playlist screen. Tap the Start Workout button to start your customized routine.
Simple and straightforward, the free HIIT Home Workouts app offers a range of basic exercises you can enjoy in a variety of different combinations.
Download: HIIT Home Workouts For Women for iOS (Free)
3. Even Small Amounts of Physical Activity May Help Your Mental Health
Even if you’re pressed for time, small amounts of exercise can help lower your depression risk, according to JAMA Psychiatry. The study found that getting about 2.5 hours’ worth of quick walking per week accounted for a 25% reduction in depression risk, while about half that amount of exercise still helped reduce the depression risk by 18%.
If you’d like to mimic the study and walk for your workouts, the Pacer Pedometer & Step Tracker app measures your distance, time, and step count. Check the Home screen for each day’s active time, mileage, and completed steps.
With lifetime totals, weekly and monthly trends, and even daily personal records on the Insights screen, it’s a great app for data-focused pedestrians. Choose to use Apple Health as a primary source for data to log your prior walks as well.
Download: Pacer Pedometer & Step Tracker for iOS | Android (Subscription required, free trial available)
If you’d like a different option, then there are plenty of YouTube channels for quick workouts to help you get in some exercise in a few minutes. Get a full-body workout in just a few minutes’ time.
4. Exercising Outdoors Can Offer Even More Benefits
Heading outdoors for your workouts may have even greater reductions on somatic (AKA physical) anxiety levels, according to Frontiers in Psychology. If you’re someone who finds comfort in natural environments, then outdoorsy workouts are likely a natural fit.
Try some of the exercise apps that encourage you to get outside to reap these benefits. To start spending more active time outdoors, the Go Jauntly: Discover Walks app covers locations throughout the United Kingdom and the United States.
Follow the step-by-step instructions to explore the set routes, and download the trail map for more exact instructions. The guided walks point out landmarks, shady trees, and other interesting features along the way.
In the Nature Notes screen, record quick observations about your walk’s environment. Share a couple of sentences or photos of a gorgeous sunset, interesting clouds, or cheerful flowers—whatever catches your eye.
Whether you’re exploring a city or more wooded space, the Go Jauntly app is a great way to discover new spaces to explore in your area, enjoy the outdoors, and get a bit more movement in at the same time. The immersive, photo-filled app includes plenty of features that will inspire you to fully appreciate your next stroll.
Download: Go Jauntly: Discover Walks for iOS | Android (Subscription optional, free trial available)
5. Workouts Aren’t a Cure-All
While regular physical activity can help improve many people’s mental wellbeing, it isn’t a cure-all or a quick fix for serious concerns. If you have more specific concerns or questions about your mental health, contact a professional.
If you’re interested in remote conversations, then there are a few things to look for with online therapy. For instance, ensure your privacy gets protected, and look for apps that use accredited therapists.
The Cerebral website offers a variety of plans, whether you’re seeking therapy, medication, or both. Schedule 45-minute sessions at whatever time is most convenient for you. Learn new techniques for coping with stress, feelings of overwhelm, or anything else you’re experiencing.
Apps Can Help Enhance the Mental Health Benefits of Exercise
If you’re interested in exercising for mental health benefits, then technology can help make that goal even easier. Try these apps to make the most of your workout’s emotional boost, as well as create a fulfilling habit that sticks.
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