Move for Your Mind: Workouts to Help Improve Depression and Anxiety

Why Exercise Is a Powerful Tool for Mental Health

• Boosting endorphins and serotonin (the “feel-good” brain chemicals).
• Lowering cortisol, your stress hormone.
• Improving sleep quality, which directly impacts mood.
• Building a sense of routine and control, which is crucial for managing symptoms.

The Best Types of Exercise for Depression and Anxiety

1. Cardio (Aerobic Exercise)
   Walking, cycling, or jogging can release endorphins and improve mood almost immediately.
2. Strength Training
   Lifting weights or bodyweight exercises can build resilience and improve self-esteem.
3. Yoga & Mind-Body Practices
   Yoga, tai chi, and Pilates blend movement with mindfulness, helping reduce anxious thoughts.
4. Mindful Movement & Stretching
   Gentle stretching or mobility flows help calm the nervous system.

4-Day Workout Plan to Improve Mental Health

This plan balances cardio, strength, and mindfulness so you get both mental and physical benefits.

• 5 min warm-up walk
• 20–25 min brisk walking, light jog, or cycling
• 5 min cool-down walk
• 5 min deep breathing or light stretching

1. Bodyweight Squats – 3 sets of 10 reps
2. Wall Push-Ups – 3 sets of 10 reps
3. Glute Bridges – 3 sets of 12 reps
4. Dumbbell or Water Bottle Rows – 3 sets of 10 reps
5. Plank Hold – 3 × 20 sec

1. Cat-Cow Stretch – 5 reps
2. Child’s Pose with Deep Breathing – 60 sec
3. Downward Dog – hold 30 sec
4. Low Lunge with Side Stretch – 30 sec per side
5. Seated Forward Fold – 45 sec
6. Supine Spinal Twist – 30 sec each side
7. Savasana (lying meditation) – 2–3 minutes

• Go for a walk in nature without headphones.
• Focus on your senses: what you see, hear, and feel.
• Walk at a comfortable pace for 20–25 minutes.
• Finish with light stretching and gratitude journaling.

Tips for Success

• Consistency matters more than intensity—small daily movement adds up.
• Pair workouts with breathing exercises or meditation for extra calm.
• Exercise with a friend or group to add social connection, a huge factor for mental health.
• Track progress in a journal—celebrating small wins boosts motivation.

Helpful Resources

• Mayo Clinic – Depression and Exercise
• Anxiety & Depression Association of America – Exercise for Stress and Anxiety
• National Institute of Mental Health – Coping with Stress

Closing Thoughts