Exercise is not just about building muscles or burning calories - it is a proven tool to improve mental clarity, reduce anxiety, and elevate mood.
Note: Individuals with chronic illnesses or existing medical conditions should consult their healthcare provider before beginning any new exercise routine to ensure safety and suitability.
From a scientific perspective, exercise stimulates the release of brain-derived neurotrophic factor (BDNF), a protein that supports neuron growth and connectivity.
This process enhances cognitive function and helps regulate mood by increasing serotonin, dopamine, and endorphin levels.
These biochemical changes explain why consistent exercise can act as a natural antidepressant and stress reliever.
🧠 1. Aerobic Exercise (Cardio)
Examples: Brisk walking, cycling, swimming, running
- Reduces symptoms of depression and anxiety
- Increases endorphins (natural mood lifters)
- Enhances cognitive function and memory
Recommendation: 30 minutes per day, 3 - 5 times per week
🧍♂️ 2. Mindful Walking
How to do it: Walk slowly while focusing on your breathing, the sensation of your feet touching the ground, and surrounding sounds.
- Increases mindfulness and focus
- Reduces anxiety and ruminative thoughts
Recommendation: 10 - 20 minutes daily in a quiet, distraction-free environment
🚶♀️ 3. Japanese Interval Walking
- Also known as: Interval Walking Training (IWT)
- Origin: Developed by researchers at Shinshu University, Japan
- How it works: Alternate between:
- 3 minutes of brisk walking (around 70% effort)
- 3 minutes of relaxed walking (around 40% effort)
- Benefits: Improves cardiovascular health and mood regulation more effectively than steady-paced walking
- Why it helps mental health:
- Promotes mindfulness through rhythmic pace changes
- Improves blood circulation to the brain
- Boosts dopamine and serotonin levels
- Reduces stress and enhances emotional balance
Recommendation: Perform 5 cycles (about 30 minutes) at least 3 times a week for optimal results
🏋️♀️ 4. Strength Training
Examples: Weightlifting, resistance bands, bodyweight workouts
- Reduces depression and anxiety
- Improves self-esteem and resilience
Recommendation: 2 - 3 sessions per week focusing on major muscle groups
🧩 5. Tai Chi or Qigong
- Promotes calmness and emotional stability
- Reduces stress and fatigue
- Enhances balance (both physical and mental)
Recommendation: 20 - 40 minutes, 3 - 4 times per week
🤝 6. Team or Group Sports
Examples: Football, basketball, badminton, or dance groups
- Strengthens social connections
- Builds confidence and belonging
- Decreases loneliness and isolation
Recommendation: Join a community sport or class once or twice weekly to combine physical and social benefits
🌳 7. Outdoor or “Green” Exercise
Examples: Hiking, gardening, park walks
- Exposure to sunlight increases serotonin and vitamin D
- Nature immersion lowers stress and blood pressure
Recommendation: Spend at least 2 hours a week engaging in outdoor activities
💤 Bonus Tip: Combine Exercise + Sleep + Nutrition
Optimal mental health improvement happens when exercise is paired with:
- 7 - 9 hours of sleep per night
- Balanced diet (omega-3s, lean protein, fruits, vegetables)
Recommendation: Maintain a consistent sleep schedule and include nutrient-rich foods that support brain health
Takeaway: Whether you choose brisk walking, interval training, or mindful movement, the key is consistency. Small, regular efforts bring lasting emotional and psychological rewards.
Which exercise will you try first?
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