May is Mental Health Awareness Month, and the positive impact of exercise on mental health is widely recognised. Here, fitness director Amfroy Lyn suggests some exercises that are particularly effective at improving mental health:
aerobic exercise
Aerobic exercise, also known as cardio, is great for reducing anxiety, depression, and stress, and improving mood and cognitive function. Examples of aerobic exercise include running, brisk walking, cycling, swimming, and dancing.
“These exercises increase the release of endorphins (hormones that make you feel happy), improve your cardiovascular health, and improve the quality of your sleep,” Lin says.
strength training
Strength training can improve mood, boost self-esteem, and help reduce symptoms of anxiety and depression. Examples include weightlifting, resistance band exercises, and bodyweight exercises (push-ups, squats, etc.).
“These exercises build strength, boost confidence and release endorphins,” Lin said.
yoga
Yoga combines physical postures, breathing techniques and meditation, all of which are beneficial for mental health: it reduces stress, increases mindfulness, improves flexibility, and promotes relaxation and emotional regulation.
Pilates
With its focus on core strength, flexibility and mindful movement, Pilates has a positive impact on mental health – reducing anxiety and stress, enhancing focus and body awareness and promoting relaxation.
High-Intensity Interval Training (HIIT)
HIIT involves short periods of intense exercise followed by rest or lower intensity exercise and is known to be efficient and effective. Examples include intervals of sprinting, cycling or bodyweight exercises like burpees and jumping jacks.
“HIIT increases endorphin levels, reduces stress, and improves cognitive function and cardiovascular health,” Lin says.
outdoor activities
Exercising in nature can further enhance your mental health benefits due to the calming effects of a natural environment. Examples include hiking, walking, running, or cycling outdoors. “Outdoor activity can reduce anxiety, improve mood, and provide a sense of peace and connection to nature,” says Lin.
Mindfulness-Based Exercises
Mindfulness exercises can help improve your mental health by increasing your awareness of the present moment – examples include mindful walking, mindful stretching and other activities that focus you on the present moment.
“These can reduce stress, improve emotional control and increase overall mental clarity,” Lin said.
Team Sports and Group Activities
Participating in team sports or group exercise classes can improve mental health through social interaction and support. Examples include netball, football, basketball, volleyball and group fitness classes. “These strengthen social connections, reduce feelings of isolation and promote a sense of belonging,” says Lin.
