Physical activity is a powerful tool for enhancing mental health, particularly when dealing with stress, low energy, or mood swings. According to the sources, the "best" exercise is subjective; the most effective workout is the one you actually enjoy. Scientific research indicates that regular movement can significantly reduce stress, improve mood, and lower the risk of developing depression and anxiety.

The sources highlight five proven types of exercise to improve mental well-being:

• Aerobic Exercises: Activities like walking, running, swimming, and cycling help alleviate symptoms of depression and anxiety. Just 15 minutes of running or an hour of brisk walking can notably boost your mood and cardiovascular health. These activities reduce cortisol (the "stress hormone") while increasing endorphins and adrenaline.

• Strength Training: Resistance exercises, such as lifting weights or using your own body weight, enhance self-confidence and metabolic health. This type of activity promotes serotonin production, which helps regulate mood and encourages relaxation.

• Yoga and Mind-Body Practices: Engaging in yoga or Tai Chi for 60 to 90 minutes, two to three times a week, is shown to lower cortisol levels and increase a sense of calm and personal control.

• High-Intensity Interval Training (HIIT): For those with limited time, HIIT offers a more efficient alternative. Official guidelines suggest that 75 minutes of intense activity can provide similar benefits to 150 minutes of moderate exercise.

• Daily Movement: Simple tasks such as taking the stairs, doing housework, or stretching during breaks contribute to overall activity levels. Even 10 to 15 minutes of movement can reduce the risk of depression and distract the mind from negative thoughts.

The Science Behind the Movement

Exercise has both immediate and long-term biological effects on the brain. A single workout provides an instant boost by increasing levels of dopamine, serotonin, and norepinephrine. Over time, regular activity can lead to structural changes in the brain, such as the growth of the hippocampus, an area responsible for memory and attention that typically shrinks with age.

Furthermore, exercise strengthens the prefrontal cortex, which, along with the hippocampus, is most vulnerable to the effects of aging. Beyond brain health, daily movement—such as walking—significantly lowers the risk of cardiovascular diseases, cancer, and premature death.

Practical Tips for Starting

For those struggling with motivation or feeling lethargic, the sources recommend starting with small, specific goals rather than large, vague ones. For example, committing to a five-minute walk three times a week is more manageable than a major lifestyle overhaul. Additionally, exercising with a partner can increase motivation, and it is vital to acknowledge and praise yourself for any effort made, as every small action builds the confidence needed for future progress.

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