While there are various opinions about what type of exercise is most beneficial for improving our mood, one study indicated that the best exercise for us to engage in is the exercise of our own choosing. Cardiovascular exercise is great, but if we hate swimming or running, we will struggle to make ourselves do it.
When we self-select an enjoyable activity, the work we put into it and the time we spend doing it becomes easier. Plus, we’re more likely to actually commit to the exercise long-term if we enjoy it.
We know you’ve heard this before, but it bears repeating: walking is extremely beneficial and a great activity that most of us can engage in. In many studies, walking briskly for 30-60 minutes, 3-5 times a week contributed to measurable brain improvements. Even walking for just 10 minutes can boost our mood.
Another study found that running for 15 minutes a day or walking for an hour are equally beneficial in reducing the risk of major depression. Additionally, yoga can be particularly helpful for those struggling with stress and anxiety, while aerobic and resistance training can benefit those with depression.
The important thing is to find an exercise routine that works for you. It might be helpful to try a mix of solitary activities like walking, swimming, running, or gardening, combined with some group activities like HIIT (high-intensity interval training) classes or group hikes or bike rides. In addition to the physical and endorphin benefits of exercise, another potential benefit of exercise is the opportunity for social interaction, which can often boost our mood just as much.
Consider keeping the exercises you love as your anchor workouts, and then periodically swapping in other activities as your mood, schedule, or weather changes. Remember, if you’re having a bad day or feeling down, one of the best things you can do for yourself is to get moving.
