Exercise is a well known mood elevator, but sometimes you need that extra boost – for times such as this, there are certain exercises which can offer more benefits. We should all know by now the benefits of regular physical activity in order to maintain a healthy lifestyle, but many people aren’t aware that it can actually be great for our mental health too. Here are some of the best forms of exercise for reducing the stress in your life and maintaining a healthy mindset.
Yoga
Yoga is well known for the calming effects it has on the mind and body, but studies have shown that it can actually be extremely effective in lowering the anxiety levels of people who regularly partake in the activity. Yoga has been linked with increased levels of GABA which is an amino acid and neurotransmitter which could lower anxiety and stress. The deep breathing exercises help to increase the flow of oxygen throughout the body, which is vital for your organs and your brain. It’s been proven that yoga can work wonders on stress levels, so if you’re trying to calm yourself down it could be the best route. You can either go to a class or use a home DVD where you can practice at your own pace.
Pilates
If you’re trying to improve your sleep pattern, Pilates could be the best form of exercise for you. Studies suggest that disrupted sleep could often be due to stress and an inability to wind down – researchers have discovered that Pilates can help with a better night’s sleep. People who practice Pilates regularly report better sleep than those who don’t, as it is thought that the exercise increases bodily awareness which lowers stress and helps you to feel relaxed. It’s advised that you begin your training with an experienced trainer to start off with, so that you can learn the basics in the company of a professional. However, afterwards, you can practice anywhere with a mat and your knowledge of the positions. Try to practice, or go to a class, three times a week to feel the benefits.
Cycling
Cycling has been proven to improve your energy levels, with researchers finding that people who did a 30 minute session of stationary cycling noticing a boost in their energy levels. Cycling seems to activate the brain’s neural circuits which help to make us feel energised and alert. Although a single session is enough to boost your energy, you should aim to do a 15 minute session at least three times a week for it to really have a lasting effect on your physical and mental health.
Weight lifting
Many people avoid lifting weights as they worry that they’ll bulk up too much, but they are actually great for toning up your arms. They can even help to tone your mental muscles too, with studies showing that people who do low-intensity weight training regularly performing better on cognitive tests than those who skipped the weights in the gym. Researchers are still examining why this connection exists, but it’s thought that it may be to do with the brain-derived neurotrophic growth factors which help the brain to generate new neurons. If you’re new to weights, build up slowly so as to avoid injury – you may benefit from a few sessions with a trainer who can show you how to perform them properly. Once you’ve built up a little strength, you can begin to perform them more regularly and benefit from the mental agility that you’ll gain from this simple yet effective exercise.
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