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Aerobic Exercise (Cardio)

Did you know? Studies have shown that just 10 minutes of aerobic exercise can improve mood and reduce anxiety almost immediately after the activity.

Examples: Running, cycling, swimming, dancing, brisk walking, jump rope, or using an elliptical machine.

Why it helps: Aerobic exercise increases heart rate, which boosts circulation and the release of endorphins (the body’s natural mood boosters). These activities are especially effective for reducing symptoms of anxiety, stress, and depression. They also improve cognitive function and overall brain health.
Mental Health Benefits:
- Reduces symptoms of anxiety and depression.
- Improves mood and energy levels.
- Promotes better sleep.

more Exercise options

High-Intensity Interval Training (HIIT)

For those who enjoy a challenge, HIIT can provide intense bursts of exercise followed by short periods of rest. HIIT has been shown to improve cardiovascular health, boost energy levels, and signif...

Swimming

Examples: Swimming laps, aqua aerobics, or leisurely swimming. Why it helps: Swimming is a full-body exercise that is gentle on the joints. The rhythmic movement of swimming, combined with the c...

Cycling

Examples: Outdoor cycling, stationary cycling, or spin classes. Why it helps: Cycling is a great cardiovascular workout that also helps release endorphins. It can be done outdoors, giving you th...

Dancing

Examples: Zumba, ballet, hip-hop, ballroom dancing, or just dancing for fun. Why it helps: Dancing is an enjoyable way to engage in cardiovascular exercise while boosting mood. It’s also a creat...

Pilates & Stretching and Flexibility Exercises

Gentle stretching or practices like Pilates can improve both physical and mental flexibility. Stretching helps relieve physical tension that may be caused by stress or anxiety, while also encouragi...

Team Sports or Group Activities

Examples: Soccer, basketball, volleyball, or group fitness classes like spin or boot camp. Why it helps: Engaging in team sports or group fitness activities can improve mood, build social connec...

Mindful Walking or Hiking

Examples: Walking in nature, hiking on trails, or even urban walking with mindful awareness. Why it helps: Walking, especially in nature, has therapeutic benefits. The rhythmic motion of walking...

Tai Chi

Examples: Tai Chi Chuan, Qigong. Why it helps: Tai Chi is a slow, deliberate form of movement that focuses on deep breathing and flowing postures. It’s been shown to reduce stress and anxiety an...

Yoga

Examples: Hatha yoga, Vinyasa, Power yoga, or even gentle restorative yoga. Why it helps: Yoga combines physical postures, breathing exercises, and meditation, making it an effective way to redu...

Strength Training (Weightlifting)

Examples: Lifting weights, using resistance bands, or bodyweight exercises like squats, lunges, and push-ups. Why it helps: Strength training builds muscle, improves body image, and increases se...