Best exercise to improve mental health

[MessyNDepressy]

My mental health is currently in the gutter. I am on antidepressants and having therapy but I’m trying to find other things to help. I was considering trying yoga/hot yoga or some kind of gym class. I don’t need to lose weight, if anything I could do with gaining some it’s purely just about finding something that will help with my crippling depression.

I think I need something like a class that I will actually book and go to. I’m not ridiculously unfit but the only exercise I do at the moment is walking the dog. I was looking at the following:

• Yoga
• hotpod yoga
• pilates
• body pump
• some kind of cycling/spin type class

Does anyone have any experience of the above or can anyone recommend other options? I can’t swim and hate being cold but I’m open to pretty much everything else.

Thanks

Something with fresh air and greenery. Nature is fabulous for poor MH. Cycling, walking, running, tennis?

Hi OP. Sorry to hear about your mental health struggles. My anxiety and mental health has improved immeasurably since taking up exercise and I now really notice the difference if I don't go regularly. I do Body Pump, yoga and meditation but it took a few months for the benefits to kick in and now I look forward to going. The spiritual aspect of yoga in particular has helped me quieten my mind. Also, as PP has said, a long walk or jog out in the fresh air while listening to your favourite playlist might help. Good luck.

Thanks for replying. I do already walk everyday no matter what as I have a dog and we don’t have a private garden. I enjoy walking the dog but I think because it’s a bit of a necessary task for me it doesn’t have quite the same effect, although it does definitely help in a way.

DS wants to join the gym so I might join and try some classes out. I’ve also got a free session for Hot yoga so I’ll give that a try too. Thanks again.

I try to include seeing friends with exercise, which I think is really good for my mental (and physical!) health, would that be an option?

So, I regularly walk with friends (and their dogs!). One group started walking before work during lockdown when everyone was WFH, and it's carried on, a great way to get the day started. Another group, we just WhatsApp each other when anyone's around/headed out/try to organise a weekend walk/whatever.

Then a couple of times a week, I go to a circuits class, and again, have a WhatsApp group with everyone who's ever expressed an interest in going, so there's usually at least 2 of us who go together.

Could that be an option for you? I also do a weekly yoga class which is lovely, but really relies on the right mix of teacher and nice people in the class. But I love the self-acceptance of yoga, acknowledging everyone has limitations, and that every yoga class is just practice.

I find joining classes by myself quite daunting, and potentially quite difficult to fit in? Hence why I wonder if it would be easier (and you'd be more likely to stick with it) if you had a reliable friend go with you?

I’d say the best exercise for your mental health is the one you enjoy… everyone will be different.

Excericise and going out for walks etc and talking to, meeting people you like and having a cuppa outside in a cafe etc on a quite day and short breaks IMO
Good luck OP

I swim for my mental health, it’s a shame that’s not an option for you because it’s been so helpful for me. Just methodical ploughing up and down until I’m done.
Walks with friends is also a mood booster for me.
I love spin for its aggressiveness and always feel brilliant after a class.
Things like yoga and Pilates stress me out, I like my exercise to be vigorous and they are just not my cup of tea but give them a go, there’s something for everyone and it’s not a one size fits all.
I’ve been properly swimming (as in sticking to a routine of going regularly) for about 9 months now and the progress I’ve made is astonishing and keeps me wanting to go back.

I'd say the ones you've listed out are good for calming the mind and reducing stress.

In my opinion the best exercise for boosting mood is running or anything that gets your heart pumping and gives you that amazing endorphin rush. It takes time to get in the habit and actually crave it but doing it with someone else to make you accountable helps.

Things like cycling and swimming are OK too but not quite as good at getting that feel good feeling.

If fitness is an issue, the Couch to 5K app, ParkRun and running clubs are a great way in. Best of luck!

I find strength training so helpful for my mental wellbeing.
The increase in my physical strength and capabilities helps me feel mentally stronger and more capable.
Good endorphin trigger too.

Walking in green spaces really helps me. Last year I took up cold water swimming. I hated being cold but it has changed my life. I also do yoga. Even simple stretches, for 5 mins a day helps.

Try lots of things and see what you enjoy

This might be about liking a particular gym or instructor rather than a particular form of exercise? Or what is on at the right time of day (for you).

I do weights and barre - but I mainly like them because I’ve found classes with really good instructors. I also do couch25k sometimes, I am terrible at running and very off/on with the programme but it does give that endorphin rush.

Most places will do cheap trial offers these days so give lots of things a whirl. ClassPass is also good for trying new stuff.

Walking in general instead of car to the shops / work etc.

Swimming great for mental health as water can be healing.

Immersive exercise like learning a sport: i.e. tennis, football good as it stops introspection.

Dance lessons, maybe something lively like Latin dancing, again you are learning technique so it brings you out of introspection.

I like yoga and stretching but my MH is better supported with distraction.

I agree it's about what you enjoy. For me it's long walks in nature, running - both solitary though so I also do a parkfit class once a week which has the sociable aspect - I do it throughout the year and unless it's raining heavily I force myself to go as I always feel better afterwards.

Walking (without the dog)
Dancing
Pilates
Stretching and deep breathing exercises

Definitely try and get outside for walks and cycles as much as you can!

In terms of classes - I have anxiety and find the best ones for dulling the background chatter are high intensity ones that I have to focus on like spinning or body attack/body pump. I love Pilates and body balance but my brain doesn’t really switch off during it!

Couch25K in nature!

I’d also add :

running (but be careful as runners often get injuries!)

weights ( again be careful not to overdo this at the start and build yourself up gradually - I just use fairly light dumbbells)

and YouTube “walking” videos which are kind of like a mix of dance and aerobics. Grow with Jo is one of my favourite fitness youtubers, she is so upbeat and positive!