Hey there, viewers!
Have you been keeping tabs on your mental health lately?
Due to our hectic schedules, it’s easy to lose track.
Did you know there are tons of great exercises that can help fight depression?
Exercise works to activate your brain’s endorphins
in order to enhance your sense of confidence and well-being.
In other words, you can feel good about yourself while improving your physical shape all at once.
Let’s discuss 8 exercises that battle your depression.
From running, weightlifting, all the way to basic pushups.
We’re talking all these workouts AND more…
Running
Whether a long sprint, or a slow jog,
running is one of the basic exercises you can do when you’ve been feeling depressed.
Have you ever heard of the “runner's high”?
The “runner’s high” is a term used to describe the state of euphoria a person
experiences when running at a fast pace for an extended period of time.
You feel as if you are invincible and nothing can touch you.
Now please don’t misinterpret what I’m saying here.
It’s not like one simple jog will forever have you feeling like a Greek God.
In order to feel the full effects of the runners high, you need to do it on a regular basis.
When you’re running, the level of beta-endorphins in your bloodstream increases.
Studies show that your endorphins spike after running for two-hours.
One study focused on 20 professional runners doing two 10 km runners over the span of a week.
The study found a link between the increase of endorphins and
their overall feeling of pleasantness. If you feel like running is your thing,
you are one step closer to feeling great.
Cycling
You may not have the luxury to hop on a bicycle and head out on a cycling adventure.
But if you’re fortunate enough to have one, you may want to consider going for a spin.
It can have supreme effects on your mental health.
A 2013 study focused on people suffering from depression who were taking medication.
After taking part in 15 minutes of cycling, their levels of the stress
hormone cortisol had decreased, showing an overall decline in depressive symptoms.
Another study conducted a year before has also shown incredible results.
Cyclists were placed on indoor stationary bikes while watching
a video of a simulated, green biker’s trail.
During the course of the experiment, they were shown three versions of the simulation.
After watching an unedited cut, many subjects reported a more positive change in mood.
But fancy technology shouldn’t be the deciding factor in whether or not you feel better.
If you own a bicycle and live near cycling-friendly terrain,
you may want to pump up those tires and take it for a ride.
An improvement in your mood is just around the corner.
Weightlifting
Let’s face it, not everybody’s the running type.
If you consider yourself one of these people,
perhaps weight lifting is the winning workout you want.
Now don’t get me wrong, I’m not saying you need to come out looking like The Rock.
People lift weights to improve their mental health as well you know.
Pumping iron has amazing benefits for your mood.
There have been numerous weightlifting studies on people suffering from depression.
Those with mild to moderate symptoms saw a huge
reduction after two or more days of resistance training.
It is also known to improve your mood even if you haven’t been showing symptoms of depression.
In a study done on depressed elderly people, it was found that most who took
part in resistance training saw a 50% reduction in their depressive symptoms.
Also known as “strength training”, resistance
training is a type of exercise done to build your strength, endurance and bone density.
Since it does such a great job fighting depression,
I think it’s time to explore it further with our next entry on the list...
Squats
That’s right! From building leg muscles,
to strengthen your lungs, squats have endless benefits.
But little did you know it can be an efficient method for boosting your mental health.
How, you ask?
Well, a video of you doing them on Instagram can apparently get you thousands of likes!
That’s bound to make some young people happy.
In all seriousness, squats are the real deal.
There are few actions more grueling than placing a heavy weight on your shoulders,
bending your knees and moving up & down in a repetitive motion.
This type of pressure on your body can help you relieve tension and stress.
Your mind is now focused on the task of handling this weight, rather than your life troubles.
Leg exercises send signals to the brain which begin the production of neural cells.
This is also crucial for helping diseases such as multiple sclerosis,
spinal muscular atrophy and motor neuron disease.
If you’re able to do so safely, squats are a great mental exercise to add to your workout regimen.
Pushups
Push-ups are another universally popular exercise with amazing benefits.
But unlike squats, you don’t need to drag yourself to the gym in order to do them.
If you’re depression has left you barricaded within the confines of
your home, a few quick sets of push-ups are a fantastic way to lift yourself up…
No pun intended.
Push-ups can serve as a quick and simple stress reliever.
Through this process, endorphins will be released, giving your body one heck of a rush.
Your mood will quickly improve, making you feel much happier.
Exercise increases nerve growth factors in your brain, When you do a set of pushups,
you will not only feel better about yourself, your body will be filled
with a sense of energy and confidence you haven’t felt in quite some time.
Finding this helpful so far?
Well before we continue, are trying to get in better physical shape?
Perhaps you should check out our video on How to Get a Flat Stomach in 1 Month…
Has your physical health been concerning you lately?
Click on your clip discussing 11 Signs Your Kidneys Are Crying For Help.
Now back to our list on 8 Exercises That Battle Your Depression.
Sit Ups
If you’re not up for doing push-ups, this is another great exercise you
can practice from the comfort of your living room.
Sit ups are primarily known for increasing core strength and giving you those rock hard abs.
But did you know that they also have amazing mental benefits?
Doing a proper set of sit ups can instill confidence in you that you never knew you had.
A 2019 study on school children showed that their
exercise routines were linked to a better academic performance.
Those who excelled at sit-ups did particularly well academically.
So if those end of year finals have caused you to feel a spike in anxiety,
a few quick sets of sit-ups might be the right workout for you.
Just make sure you have the proper mat in place.
Moving on…
Are you ready to REALLY stretch those mental muscles and rid yourself from depression?
Are you sure?
Because you need to prepare yourself for...
Walking
That’s right, going for a gentle stroll outside is a great way to relieve depression.
It can increase your self esteem and assist your quality of sleep.
Not to mention how energized you feel in the long run.
When going for a nature walk, you have two factors on your side.
Not only are you exercising and burning calories, but the quiet,
reflective setting of the outdoors further reinforces mood improvement.
As much as 30 minutes of walking each day can have you feeling like a new person by the end.
Middle-aged women who take part in 200 minutes of walking a week have shown an
increased ability in socializing as well as overall mood changes.
They also reported being in better physical shape.
So if you’re into the euphoric sensation brought
on by a simple strut down your street, get a half hour walk in.
Your mental health won’t forget it.
Chest Press
Well that was an awkward transition wasn’t it?
One moment I’m taking a stroll through the woods.
The next, I’m bench pressing 150 lbs?
The flashbacks of highschool gym class are too real right now…
All jokes aside, a good chest workout can be very beneficial to your mood.
While gym junkies see the chest press as the go-to for their pecs,
you might want to use it to relieve some stress.
Grueling exercises such as the chest press has been shown to improve the
mental health of depressed brain cancer survivors.
This was observed during a 12 week workout intervention on patients.
Whether you’re using free weights or a simple machine,
you need to make sure you have the correct format down before going to work.
Otherwise, this workout can be extremely dangerous
and mental health won’t be the only thing you’ll be tending to.
Have you been feeling low lately?
Would you consider any of these exercises?
Let us know in the comments below.
We’d love to hear from you.