By Lacey Muinos
Like eating a well balanced diet and getting enough sleep, staying active is an important part of a healthy lifestyle. The benefits of exercise are endless: Physical activity can help you maintain a healthy weight, reduce your risk for diseases like heart disease and some cancers, promote strong bones and muscles, and much more, according to the National Library of Medicine.
An underrated benefit of exercise, it’s also good for your mental health. It can improve your mood, quality of life, and sleep as well as reduce symptoms of mental health conditions, such as anxiety and depression, research shows. The effects of exercise on depression have even been likened to antidepressants because it reduces the stress hormone, cortisol, and increases production of mood-regulating neurotransmitters like serotonin, researchers have found.
So, what type of exercise is best? Any exercise is better than none, but some types have been proven to boost mood. Like eating a variety of foods, it’s a good idea to vary your workout regimen. All exercise is generally effective for boosting mood, but here are the best types to consider.
1. Walking
Exercise doesn’t have to be intense to be effective. Low-impact exercise like walking boasts benefits for physical and mental well-being. It’s less stressful on your joints, making it a sound choice for those with injuries or chronic conditions that affect joint health, such as arthritis.
Walking has a significant effect on depression, according to one meta-analysis. It doesn’t even have to be a long walk—research shows that a 10-minute brisk walk improves mood in young adults.
If you find walking on a treadmill repetitive, go outside. Taking a walk outdoors has its own benefits because of the proximity to nature. In a 2022 study, researchers found that taking a walk in nature improves mood by reducing disturbances. It was also positively associated with mindfulness and sleep quality in college students.
2. Running
If you’ve ever heard of the term “runner’s high,” there’s a reason why. This describes a feeling of euphoria after a run, which has long been attributed to increased endorphins or feel good chemicals.
However, recent research suggests that running can improve mood in part because it increases the concentration of endocannabinoids, which are neurotransmitters that regulate mood, sleep, and more. Researchers found that a 60-minute run in nature significantly increased mood and the concentrations of numerous endocannabinoids.
Similar to walking, you don’t have to embark on a long run to reap the benefits. Other research found that even a 10-minute run on a treadmill was enough to boost mood.
3. Yoga
Yoga emphasizes the practice of mindfulness and evokes a sense of calm, so it’s no surprise that it made our list of the best types of exercise for mood.
It’s been associated with improving symptoms of mental health disorders. Yoga may be an effective treatment for depression, per one systematic review. It can also reduce some symptoms of anxiety in children and adolescents, another review found.
But how does yoga compare to other forms of exercise, such as walking? Researchers have looked into this and found that yoga showed greater improvements in mood and anxiety compared to walking.
If you’re new to yoga, you don’t need to join a yoga studio to get started. All you need is a quality yoga mat, such as the WeGym Suede Yoga Mat. With a premium suede material that comes in multiple colors, it’s designed to reduce slips, absorb moisture, and repel odors.
4. Strength Training
Strength training is exercise that uses weights or resistance. It increases strength as well as builds muscle. You can hold weights to perform exercises like deadlifts and bicep curls or use your own body weight in movements like pushups and squats. Alternatively, you can use resistance bands to activate your muscles, which is common in workouts like Pilates.
But what does the research say about strength training for mental health and mood? There’s less research compared to that on aerobic exercise, but what we do know is promising. Low-to-moderate intensity strength training improves anxiety, research shows. It also has an antidepressant effect, according to one review.
There’s a lot of variety when it comes to strength training, but using handheld dumbbells is one of the most popular types. You can join a gym to use their dumbbells or buy your own set. A WeGym Dumbbell Set addresses a lot of the pain points of standard dumbbells. They have anti-slip, anti-roll features, and they’re made from durable materials like iron. Plus, WeGym dumbbells come in a variety of colors to match every aesthetic.
5. High-Intensity Interval Training (HIIT)
HIIT is like sprinting—you increase the intensity of exercise for a short period of time, followed by a recovery period. However, those short bursts of activity are pretty beneficial for both your body and mind.
In one trial, six weeks of HIIT workouts was shown to significantly reduce stress, anxiety, and depression. Even a single bout of HIIT induced positive changes in mood among male college students, according to a 2023 study.
So, what does a HIIT workout look like? It borrows from other types of exercise, such as bodyweight movements, running, walking, biking, rowing, and so on. For example, a HIIT workout could look like sprinting for 30 seconds, walking for 60 seconds, and repeating for 30–40 minutes total.
You can also incorporate equipment, such as flow ropes, into HIIT workouts. The WeGym Flow Ropes offer a fun way to exercise. These weighted ropes look like jump ropes, but instead they’re used for moving around in a way that engages the full body and gets your heart rate up. If rigid exercise isn’t your thing, these ropes are good for loosening up.
6. Swimming
Swimming can be a relaxing way to unwind, but it can also be a vigorous workout. Ever tried the butterfly stroke? Enough said. It’s mainly thought of as a cardiovascular or aerobic workout, but swimming truly works the whole body. It can also help increase muscle mass.
Aquatic exercise can even significantly improve mental health, per one meta-analysis. For better effects on mood and anxiety, researchers actually recommend light aquatic exercise. In another study, swimming was shown to improve mood disorders and enhance serotonin expression, which can boost mood.
If you don’t have a pool or nearby lake, check out the pool at your local gym or community center. They usually have individual lanes, inviting swimmers of all experience levels to practice their strokes.
7. Biking
If you have a bike sitting in your garage or shed, this may be your sign to dust it off. Biking or cycling works out your lower body, but it’s also beneficial for your mental health.
In a 2022 study, biking was used as a form of aerobic exercise to determine whether it had any effect on mood. Spoiler alert: It did. Participants who engaged in aerobic exercise—even just a single session—experienced a boost in mood. More research is needed on the link between biking and improved mood, but some research has shown that this form of exercise also reduces stress and increases quality of life.
There’s also a lot of variety when it comes to biking. You can ride a traditional bike outside to get your daily dose of nature or take an indoor cycling class, which also gives you the opportunity to socialize with others. For less impact on the knees, try a recumbent bike.
Which is Best?
The best type of exercise is subjective. Any movement is beneficial, though we do have some advice for using physical activity to boost your mood.
Choose your preferred form of exercise based on what you enjoy. If you view exercise as a chore, that negative perception could interfere with your motivation to stay active. Older research found that enjoyment of exercise was associated with exercise level. Experiment with different types of exercise, such as hiking or pickleball, to find what you like best.
You can also consider the barriers to entry. Taking a walk is free and easy compared to exercise that requires equipment, such as strength training or biking. However, investing in your well-being is never a bad thing.
Finally, you don’t have to choose just one form of exercise. In fact, some research shows that combining exercise, such as aerobic and strength training exercises, is more effective at boosting mood than sticking with just one.
