If you suffer from depression or anxiety, your workoutÂ canÂ play a keyÂ role in managing your symptoms, thanks to the powerful link between yourÂ physical and mental health.
"We know that the old divisions of body and mind are false," saysÂ Ben Michaelis, PhD, an evolutionary clinical psychologist and author of Your Next Big Thing:Â 10 Small Steps to Get Moving and Get HappyÂ ($2; amazon.com).Â "The body is the mind and the mind is the body. When you take care of yourself, you are helping the whole system."
Needless to say,Â you should always consult with your doctor about your treatment options, says Michaelis.Â But it can't hurt to incorporate exercise, of any kind, into your routine.Â Research suggests that these three activitiesÂ in particular couldÂ help alleviate symptoms of depression or anxiety.
There's a reason you've heard time and again that running is one of the best exercises for your health: It can torch calories, reduce food cravings, and lower your risk for heart disease. Running for just five minutes a day might evenÂ help you live longer, according to 2014 research.
But it'sÂ also been shown to improve mood in a variety of ways, Michaelis says. "Running causes lasting changes in our 'feel good' neurotransmitters serotonin and norepinephrine, both during and after exercise," he explains. What's more: The repetitive motions of runningÂ appear to have a meditative effect on the brain.
The mental benefits can be especially powerful for peopleÂ who sufferÂ from depression. In a 2006 reviewÂ published in theÂ Journal of Psychiatry & Neuroscience, researchers found evidence thatÂ exercise can work in a similar way toÂ antidepressants, alleviatingÂ major depressive disorderÂ by promoting the growth of new neurons in the brain.
Also good: Running may make itÂ easier for you toÂ fall asleepÂ at night,Â says Michaelis, which benefits yourÂ overall mental healthÂ by improvingÂ memory, loweringÂ stress levels, and protectingÂ againstÂ depression.
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Hiking in the woods
To maximize the mental health benefits of yourÂ sweat session, consider hitting the trails.Â "Nature has a calming effect on the mind," says Michaelis. "There is evidence that being around plants, trees, and especially decaying trees can help reduce anxiety because these plants emit chemicals to slow down the process of their decay, which appears to slow us down as well."
In aÂ 2009 study published in Environmental Health and Preventive Medicine, Japanese researchers sent participants to either a wooded or urban area. They found that thoseÂ who'd taken a 20-minute "forest bath" (a.k.a.Â a walk in the woods), had lower stress hormone levels than the participants who hadÂ been in a city.
NewerÂ research seems to reinforce the ideaÂ thatÂ being immersed in nature is good for your mental health. A study published last summer, for example, discovered that when young adults went on a 50-minute nature walk, they felt less anxious and had improved memory function.
In a small 2007 study published in Evidence-Based Complementary and Alternative Medicine, all of the study's participantsÂ who had taken yoga classesÂ experienced "significant" reductions in depression, anger, anxiety, and neurotic symptoms. The findings led the researcher to recommendÂ yoga as a complementary treatment for depression.
In 2012, another group of researchers conducted a review ofÂ trials that examined the effects of yoga on anxiety and stress. In 25Â out of theÂ 35 studies, subjects experienced a significant decrease in stress and anxiety symptoms after starting yoga.
"The great thing about yoga is that besides the stretching and core strengthening, there is a tremendous focus on breathing, which helps to slow down and calm the mind," says Michaelis.
Experts believe that yoga's focus on the breath is especially beneficial for your mental healthÂ because it's difficult to be anxious whenÂ you're breathing deeply. To take advantage of the perksÂ of deep breathingÂ in and out of yoga class, Michaelis suggests trying aÂ relaxing trick popularized by Andrew Weil, MD, called the 4-7-8 breathing technique.