An overwhelming array of research highlights how exercise works wonders for your mental wellness. We’ve summarised the best bits so that you can shape a workout routine that winds up the wellness factor and leaves you feeling physically and mentally stronger, healthier and happier.
The bits we love best:
- A study of over 1.2 million individuals found that those who exercise have fewer days of poor mental health compared to those who don’t.
- Team sports, cycling, and aerobic activities are particularly effective (could this mean choosing an aerobic group cycle class is the winning formula? 🤔).
- Optimal benefits come from 45-minute sessions, three to five times per week.
HOW EXERCISE HELPS YOUR MENTAL HEALTH
Our physical and mental health are intertwined – so staying active is one of the fundamental ways we maintain emotional and cognitive resilience.
Enhanced mental and emotional well-being, reduced stress, improved mood, better quality of life, reduction in depressive symptoms and less anxiety are just some of the mental health benefits shown to come from exercise.
These benefits stem from the fact that physical activity enhances neuroplasticity, which is our brain's ability to adapt and be resilient against external stressors. When we exercise, it boosts the production of neurotransmitters – like serotonin and dopamine – which enhance positivity and ease feelings of depression and anxiety. Exercise can also decrease levels of stress hormones like cortisol while sparking the production of Brain-Derived Neurotrophic Factor (BDNF), which helps with mood regulation and cognitive function.
The ideal WORKOUT SCHEDULE FOR MENTAL HEALTH
You can’t look past cardio exercise. Regular cardio workouts are shown to help reduce depression and have a moderate but reliable effect on symptoms associated with anxiety disorders. While activities like walking and jogging are beneficial, high-intensity cardio exercise is generally more effective than low-intensity.
Strength training is also invaluable. Research shows weightlifting can alleviate symptoms of anxiety and scientists believe lifting weights can have a similar effect to antidepressant medications or psychotherapy. And you don’t need to lift heavy – there is evidence that the mental health benefits kick in regardless of whether you're pushing massive chunks of iron overhead or lifting the lightest weights in the gym. This suggests it's not about the strength you build, but the feeling of accomplishment and confidence that goes hand-in-hand with resistance training. If you're not sure where to start, try resistance exercises like squats, lunges, and planks, as these exercises all strengthen the core and promote improved posture, which is linked to a better mood.
Lastly, yoga-based exercise is highly regarded as a great mood booster, and research indicates that yoga, specifically the mindful breathing associated with it, can be used to ease the symptoms of depression.
Key components of a winning workout routine for mental wellness
- A mix of strength and cardio workouts – A combination of strength training with cardio exercise is shown to deliver stronger mental health benefits than either one alone.
- Mind/body movement – Moving through a yoga or tai chi session can help improve heart rate variability and drive autonomic nervous system balance. This leads to reduced stress anxiety and depression.
- Mindfulness – When added to a physical activity routine, mindfulness can improve self-efficacy, which helps in managing stress more effectively.
THE ICING ON THE CAKE: Moving with others
When it comes to maximizing the mental health benefits of exercise, research shows choosing physical activity in a team setting is the way to go. Cycle workouts and aerobic sessions in the gym are also particularly powerful. This is backed up by a 12-week study showing those who did group workouts (in this case LES MILLS CORE™) scored significantly higher in terms of stress-reduction and physical, mental, and emotional quality of life compared to those people who worked out alone. There is also evidence that we experience increased levels of individual enjoyment, exertion and satisfaction as a result of group training.
Read more about how working out with others works wonders.
WHEN’S THE BEST TIME TO MOVE?
While there are no hard-and-fast guidelines around timing workouts to maximize mental health gains, there are a few things to bear in mind ...
Most physical activity can spark a hormonal surge that leaves you feeling energized, so if you’re working out in the evening, take action to wind down so that you can enjoy a better sleep.
If you want to maximize the bliss-inducing benefits of yoga, experts recommend you do it just before bed. A pre-slumber stretching and meditation session is shown to have a significant impact on your sleep quality, boost positive feelings, and enhance recovery from mental as well as physical stress. Best of all, the benefits kick in fast. The study participants completed a 20 to 30-minute sequence of stretches and 10-minute meditation three evenings a week for just two weeks. After just six short sessions, those who did the evening yoga reported considerable changes across every variable – improved HRV, sleep quality, confidence, motivation, and reduced anxiety, tension, and sadness.
HOW MUCH EXERCISE IS ENOUGH to boost mental health?
It's no surprise that frequent exercise is best. Between three and five times is noted as more significantly reducing depressive symptoms than if you just tick off one workout a week. However, more exercise is not always better. Experts have identified a U-shaped curve, indicating poorer mental health among those who exercise less than three times a week, and those who exercise more than five times a week.
Is there an optimal dose?
Working out for between 30 and 45 minutes three to five times a week seems to be ideal. However, experts note there is no perfect one-size-fits-all approach and there is a need for further research into frequency, intensity, type and time of exercise to provide a stronger data-driven prescription.
SMALL DOSES CAN MAKE A BIG DIFFERENCE
As little as 10 minutes of physical exercise per week can result in increased levels of happiness. When you add 20 minutes of moderate-intensity aerobic exercise to your morning routine it can provide an immediate mood boost – and the positive effects can last up to 12 hours. Those who clock up at least 30 minutes of physical activity on most days are 30 percent more likely to report being ‘happy’ than those who don’t. It gets better… The mood-enhancing benefits of exercise are long-lasting – they can still be in your system for weeks following your exercise!
Improved mental health is just the beginning. Exercise delivers a wealth of other ‘above-the-neck’ benefits too – everything from boosting brain power, inspiring creativity, helping control addiction, and more.
FIND OUT HOW DIFFERENT WORKOUTS DELIVER DIFFERENT NEUROLOGICAL BENEFITS
MICRO DOSING MINDFULNESS
Like physical activity, neurobiological studies suggest mindfulness practices can also affect the plasticity of brain structure and help with emotional regulation. Research indicates mindfulness meditation encourages our minds to operate less reactively, helping us function more seamlessly when emotions are activated. Interestingly, studies show that when we partake in this type of meditation, we have greater compassion – for others and ourselves.
New findings indicated that mixing mindfulness with step tracking can increase your motivation to exercise. Dr. Jacob Meyer – an expert in exercise for the treatment of mental health conditions – says adopting mindfulness and meditation practices can help amplify the effects of regular exercise. “Mindfulness can foster a more accurate perception of your level of physical activity,” he says, and this can lead you to make better choices for both your physical and mental health.
One of the most powerful ways to tap into the benefits is to make short wellness practices a part of your everyday routine.
Quick daily meditation or mindful movement can:
- Help you establish a routine, which makes mindfulness easier to incorporate into your life
- Enhance your ability to regulate emotions as they arise
- Make it easier to become aware of emotional patterns and triggers
- Encourage mindfulness to naturally filter into other everyday activities
- Just like anything, the more you do it, the better you get at it – a regular focus on mindfulness will likely drive stronger gains in mental wellbeing.
The Les Mills Calming Calendar available on LES MILLS+ sets you up with 28 days of micro mindfulness, calming movement and breathwork.
Check out the full collection of breath training, yin yoga and meditation sessions available on LES MILLS+.
IN SUMMARY:
5 SCIENCE-BACKED WAYS TO SWEAT AWAY YOUR STRESSES
#1 Find your sweet spot. Moderation is key – around 3 to 5 workouts a week
#2 Know that every little bit helps – just 10 minutes of movement can make a big difference
#3 Work out with others – it increases enjoyment, exertion and satisfaction
#4 Lift weights – and don’t worry about how heavy they are
#5 Train your mind too – breathwork, mindful movement and meditation pays off (especially before bed).
DISCOVER LES MILLS WELLNESS
If you're keen to explore the holistic health benefits of meditation and mindfulness, check out the breath training, yin yoga and meditation sessions available on LES MILLS+.
