The Best Exercise for Mental Health

You’ve probably heard that exercise is good for your mental health! Regular movement can help reduce stress, ease symptoms of anxiety and depression, improve sleep, and boost overall well-being (among countless other things). Yet, it can still be hard to implement regular, sustainable movement. Here are some tips (and reasons) to help you find the right movement for you that you will stick to and, as a result, get lots of mental health benefits. Ultimately, the best exercise for mental health is the movement that fits you uniquely.

Why Exercise is Essential for Mental Health

When you move your body, you activate key physiological and neurological processes that improve mood and emotional balance:

• Releases Endorphins – Physical activity triggers the release of endorphins, the body’s natural “feel-good” chemicals.

• Reduces Cortisol & Stress – Exercise helps lower cortisol, the hormone responsible for stress (some is good–too much isn’t)

• Boosts Serotonin & Dopamine – These neurotransmitters are essential for mood stability and motivation.

• Improves Sleep – Movement regulates your circadian rhythm, helping you fall asleep faster and stay asleep longer.

• Increases Mind-Body Connection – Certain types of exercise, like many types of yoga and tai chi, promote mindfulness and relaxation.

The Best Types of Exercise for Mental Health (With Flexibility!)

The key to making exercise a sustainable habit is choosing what feels enjoyable and accessible for you. Below are different movement styles with variations so you can adapt them to your needs, energy levels, and preferences.

1. Gentle Movement for Stress Reduction

If you’re feeling anxious, overwhelmed, or emotionally drained, gentle movement can help regulate your nervous system.

Walking: A daily 20–30 minute walk in nature or around your neighborhood can lower stress and improve mood.
Yoga: Slower styles like yin or restorative yoga help calm the mind and body.
Tai Chi or Qigong: Flowing movements combined with breathwork support relaxation and emotional balance. Here is a great intro video if you’re interested in Tai Chi.

Alternative: If you dislike structured movement, try dancing around your home or stretching while watching TV.

2. Moderate Cardio for Mood Boosting

If you want an energy lift, moderate-intensity cardio can help regulate emotions, release pent-up stress, and increase resilience.

Brisk walking or jogging: A 30-minute session can improve serotonin production.
Cycling: Whether indoor or outdoor, cycling strengthens the body while improving mood.
Swimming: A great full-body, low-impact option that soothes the nervous system.

Alternative: If structured workouts feel restrictive, try playing a sport, hiking, or dancing to your favorite playlist.

3. Strength Training for Confidence & Stress Relief

Lifting weights (this can just be dumbbells!) or using resistance training builds both physical and mental resilience.

Bodyweight exercises: Squats, lunges, push-ups, and core work can be done anywhere.
Weightlifting: Engaging in two to three sessions per week can reduce symptoms of depression. My favorite way to do this is with dumbbells because they don’t take up much space and are very versatile.
Pilates or resistance bands: A gentler way to build strength with mindful movement.

Alternative: If traditional strength training feels intimidating, try gardening, carrying groceries, or doing household tasks that engage your muscles.

4. High-Intensity Exercise for Anxiety & Emotional Release

If you’re interested in higher intensity options, try the below (but know it’s okay if you’d rather not–and if you’re under intense stress, it may be best to stick to more gentle movement):

HIIT (High-Intensity Interval Training): Short bursts of effort followed by rest can be energizing and stress-relieving.
Kickboxing: Great for releasing built-up frustration or anxiety.
Fast-paced dancing or Zumba: A fun way to combine movement and music therapy.

Alternative: If high-intensity workouts feel too intense, try short bursts of movement (like jumping jacks or stair climbing) instead of full workouts. Every little bit throughout the day helps!

How to Build an Exercise Plan That Supports Your Mental Health

The most effective exercise plan is one that fits your life and feels good. Intuitive eating has a lot of great tips for this. Here’s how to create a flexible routine:

Choose a mix of movement styles – Incorporate different types of movement (gentle, moderate, or high-intensity) based on your energy and mood each day.
Prioritize enjoyment – If you dread your workout, try something new! Movement should feel refreshing, not punishing.
Listen to your body – Some days, you might need a slow walk; other days, you might crave something energizing.
Start small – If you’re struggling with motivation, start with just 5–10 minutes of movement and build up over time.
Be kind to yourself – Exercise should enhance your well-being, not be another source of stress or pressure.

Final Thoughts: Move for Your Mind, Not Just Your Body

Exercise isn’t just about fitness goals—it’s about mental well-being, emotional balance, and self-care (super important for highly sensitive people). The best routine is the one that feels good, reduces stress, and fits into your life with flexibility. Whether it’s a walk, yoga, dancing, or weightlifting, the key is to move in a way that supports your mind as much as your body. Enjoy the movement.

Ready to start your mental health journey?