What Type of Exercise Is Best for Mental Health?

What Type of Exercise Is Best for Mental Health?

The best type of exercise for mental health is generally aerobic exercise, which includes activities like running, swimming, cycling, walking, and dancing. Aerobic exercise is well-documented to reduce symptoms of anxiety and depression, improve mood, boost self-esteem, and enhance cognitive function by increasing blood flow to the brain and regulating stress-related hormones.

In addition to aerobic workouts, other forms such as yoga, Pilates, and weight lifting also improve mental well-being by promoting relaxation, reducing muscle tension, and improving self-control and coping abilities. Regular exercise triggers the release of feel-good brain chemicals like serotonin and endorphins that elevate mood and reduce stress.

Mental health benefits of exercise are further enhanced by factors like intensity (higher intensity exercise often yields more benefits), social interaction if done in groups, and the sense of achievement from regular physical activity. Even moderate exercise such as brisk walking for about 30 minutes several times a week can be highly effective. The key is consistency and choosing enjoyable activities to maintain regular participation.

• Aerobic exercises (running, cycling, swimming, walking, dancing) are especially effective for mental health.

• Yoga and strength training also have significant benefits.

• Higher-intensity workouts may provide greater mental health improvements.

• Regularity and enjoyment are crucial for sustained benefits.

• Exercise improves mood, lowers anxiety and depression, boosts self-esteem, improves sleep, and enhances cognitive function.

Thus, any regular physical activity you enjoy, especially aerobic in nature, tends to be the best for improving and maintaining mental health.

Exercise positively impacts mental health by reducing stress, anxiety, and depression while improving mood, cognitive function, and sleep. The best type depends on individual preferences and goals, but research highlights aerobic exercise, strength training, yoga, and mind-body practices as particularly effective.

Exercise Types and Their Mental Health Benefits

1. Aerobic Exercise (e.g., running, cycling, swimming, brisk walking)
   • Benefits: Aerobic exercise is highly effective for reducing symptoms of depression and anxiety. It increases endorphin release, boosts serotonin and dopamine levels, and promotes neurogenesis (growth of new brain cells) in the hippocampus, which is linked to mood regulation and cognitive health. Studies show moderate-to-vigorous aerobic exercise (e.g., 30–45 minutes, 3–5 times per week) can reduce depression symptoms by up to 47% in some cases.
   • Best for: Those seeking mood boosts, stress relief, and cognitive clarity. High-intensity interval training (HIIT) is a time-efficient aerobic option with similar benefits.
2. Strength Training (e.g., weightlifting, bodyweight exercises)
   • Benefits: Resistance training improves mood, reduces anxiety, and enhances self-efficacy, which can combat feelings of helplessness. It also supports cognitive function, particularly in older adults, by increasing brain-derived neurotrophic factor (BDNF). Strength training can reduce depressive symptoms by 20–30%, according to some studies.
   • Best for: Individuals who enjoy structured routines or want to build confidence alongside mental resilience.
3. Yoga and Mind-Body Exercises (e.g., tai chi, qigong)
   • Benefits: Yoga combines physical movement, breath control, and mindfulness, making it effective for reducing stress, anxiety, and depression. It lowers cortisol levels, enhances GABA (a calming neurotransmitter), and promotes emotional regulation. Tai chi and qigong similarly reduce stress and improve mood through slow, intentional movements.
   • Best for: Those seeking a holistic approach, stress reduction, or low-impact options. Great for beginners or those with physical limitations.
4. Mindfulness-Based Movement (e.g., walking meditation, dance)
   • Benefits: Combining movement with mindfulness enhances emotional awareness and reduces rumination. Dance, in particular, boosts mood through social connection and creative expression. Walking in nature (e.g., “green exercise”) amplifies benefits by reducing stress and increasing feelings of calm.
   • Best for: Those who enjoy creative or social activities or prefer gentle, reflective exercise.

Key Considerations for Choosing the Best Exercise

• Enjoyment and Sustainability: The best exercise is one you’ll stick with. Enjoyment increases adherence, which is critical since consistent exercise (e.g., 3–5 sessions per week) yields the most mental health benefits.
• Intensity and Duration: Moderate-intensity exercise (e.g., brisk walking, cycling at a conversational pace) for 20–60 minutes per session is often sufficient. High-intensity options like HIIT can work for those short on time but may feel overwhelming for some.
• Social vs. Solo: Group activities (e.g., team sports, dance classes) provide social support, which boosts mental health. Solo exercise (e.g., running, yoga) suits those who prefer introspection or flexibility.
• Accessibility: Choose activities that fit your schedule, budget, and physical ability. For example, walking is free and accessible, while yoga classes may require a studio or online subscription.
• Mental Health Goals: If stress reduction is the goal, yoga or tai chi may be ideal. For depression, aerobic exercise or strength training may have stronger effects. For anxiety, rhythmic activities like running or dancing can help.
• For General Mental Health: Aim for 150 minutes of moderate aerobic exercise (e.g., brisk walking, cycling) per week, plus 1–2 strength training sessions. Add yoga or mindfulness-based movement 1–2 times per week for stress relief.
• For Specific Conditions:
  • Depression: Prioritize aerobic exercise (e.g., running, swimming) or strength training, 3–5 times per week.
  • Anxiety: Try yoga, tai chi, or rhythmic aerobic activities like dancing or cycling.
  • Stress: Focus on yoga, walking in nature, or low-intensity mind-body practices.
• Start Small: If new to exercise, begin with 10–15 minutes of walking or gentle yoga and gradually increase duration and intensity.
• Mix It Up: Combining aerobic, strength, and mind-body exercises can provide comprehensive benefits and prevent boredom.
• Consistency Over Intensity: Regular, moderate exercise is more effective than sporadic, intense workouts for mental health.
• Consult a Professional: If you have a mental health condition, consult a doctor or therapist to tailor exercise to your needs, especially if combining with medication or therapy.

Exercise is widely recognized as a powerful tool for improving mental health, but the “best” type of exercise often depends on your personal preferences, goals, and mental health needs. That said, certain forms of exercise are especially beneficial across a broad range of mental health conditions like depression, anxiety, and stress.

1. Aerobic Exercise (Cardio)

Examples: Walking, running, cycling, swimming, dancing
Benefits:

• Boosts endorphins and serotonin (mood regulators)

• Reduces symptoms of anxiety and depression

• Improves sleep and energy levels

Best for: General mental health, depression, anxiety, and stress management.

2. Strength Training (Resistance Exercise)

Examples: Weightlifting, bodyweight exercises, resistance bands
Benefits:

• Enhances self-esteem and confidence

• May reduce symptoms of depression

• Encourages discipline and focus

Best for: Depression, building resilience, and improving self-image.

3. Mind-Body Exercises

Examples: Yoga, tai chi, Pilates
Benefits:

• Reduces stress and anxiety

• Improves mindfulness and emotional regulation

• Enhances flexibility and balance

Best for: Anxiety, trauma recovery, chronic stress, and insomnia.

4. High-Intensity Interval Training (HIIT)

Examples: Short bursts of intense effort followed by rest (e.g., sprinting, circuit training)
Benefits:

• Boosts brain-derived neurotrophic factor (BDNF), supporting brain health

• Efficient time-wise

• Can reduce symptoms of depression and anxiety

Best for: People who enjoy intensity and want quick workouts with mental health benefits.

5. Group or Team Sports

Examples: Soccer, basketball, martial arts classes
Benefits:

• Combines physical activity with social interaction

• Increases motivation and reduces loneliness

• Boosts overall psychological well-being

Best for: Combating isolation, increasing motivation, and improving mood.

So, What’s the Best Overall?

Walking (especially in nature) is often considered the most accessible and broadly effective exercise for mental health. It’s low-impact, reduces stress, and is sustainable long-term.

Tips for Choosing the Right One:

• Do what you enjoy – it increases consistency.

• Start small – even 10–15 minutes a day helps.

• Be consistent – regularity matters more than intensity.

• Mix it up – combining types can offer the best overall benefits.

Regular exercise is incredibly beneficial for mental health, helping to reduce symptoms of anxiety and depression, improve mood, self-esteem, cognitive function, and sleep. The “best” type of exercise often comes down to what you enjoy and can stick with consistently, as frequency is key.

However, several types of exercise have demonstrated particular effectiveness:

1. Aerobic Exercise:

• Examples: Jogging, brisk walking, swimming, cycling, dancing.
• Benefits: Aerobic exercises are widely proven to reduce anxiety and depression. They increase blood circulation to the brain, influence stress reactivity, and release “feel-good” endorphins. Even short bursts (e.g., a 10-minute walk) can provide immediate relief. Regular aerobic activity can be as effective as medication for mild to moderate depression.

2. Mind-Body Practices:

• Yoga: Combines physical postures, controlled breathing, and meditation. It calms the nervous system, eases mental restlessness, reduces stress and anxiety, improves sleep quality, and enhances overall well-being.
• Tai Chi: A traditional Chinese practice involving slow, controlled movements with coordinated breathing and meditation. It’s effective for stress reduction, improving balance, and fostering mindfulness. It has been shown to improve sleep and reduce anxiety.
• Qigong: Similar to Tai Chi, it integrates breathing exercises, meditation, visualization, and gentle body movements. It helps reduce stress, depression, and anxiety, and can improve sleep quality and overall interest in life.

3. Strength Training:

• Examples: Lifting weights, bodyweight exercises (squats, lunges, push-ups).
• Benefits: Strength training not only builds physical strength but also boosts self-confidence and mental resilience. It can help release pent-up stress and improve mood, reducing symptoms of anxiety and depression. Studies show benefits regardless of whether muscle strength is gained.

Key Considerations for Mental Health Benefits:

• Consistency is crucial: It’s better to do shorter, regular workouts than infrequent, long ones.
• Moderate Intensity: You don’t need to engage in strenuous activity to reap mental health benefits. Low to moderate intensity exercise is often sufficient.
• Enjoyment: Choose activities you genuinely enjoy, as this increases the likelihood of long-term adherence.
• Social Interaction: Group activities or exercising with a buddy can provide social support, which further benefits mental well-being.
• Outdoor Exercise: Exercising outdoors, especially in nature, can have an added calming effect and boost mood.
• Start Slowly: If you’re new to exercise, begin with achievable goals and gradually increase intensity and duration.

While exercise is a powerful tool for mental health, it’s important to remember that it’s an adjunct to professional help if you’re dealing with significant mental health conditions like severe depression or anxiety disorders. Always consult a healthcare professional for a comprehensive treatment plan.