Any exercise or physical activity that gets the heart rate up and the blood flowing and releases endorphins is going to raise your energy level and give you more stamina.

Saltz recommends any type of aerobic activity to boost your mood and energy. “The exercise you are participating in [ideally would] raise your heart rate significantly for a period of [at least] 30 minutes,” she says. “Doing this three to four times a week has a mild antidepressant effect.”

Studies back up exercise’s benefits for depression. Aerobic exercise, according to a review of studies published in the January 2019 issue of Depression and Anxiety, was found to be an effective antidepressant intervention in adult patients (ages 18 to 65) with a clinical diagnosis of major depression.

But lower-intensity exercise, such as yoga, has also shown potential benefits when it comes to mood. Research suggests yoga may help reduce depression and anxiety. A review of studies published in October 2019 in the Journal of Yoga, Physical Therapy and Rehabilitation confirmed that yoga may be a strong complementary approach to pharmacotherapy and psychotherapy treatment.

Physical activity, even if it’s not intense, routine exercise, was associated with lower levels of depression in a review published in Frontiers in Psychology.

And a study published in September 2018 in the journal the Lancet Psychiatry, which analyzed data collected from 1.2 million adults age 18 and older in 2011, 2013, and 2015, found that individuals who reported exercising also reported having fewer days of poor mental health in the month preceding the survey, and that all types of exercise (including running, cycling, walking, gym exercise, winter sports, and others) were linked to a lower mental health burden overall.

The bottom line: It's really up to you and what you like to do. “When trying to add exercise to your routine for better mental health, it is best to start with an activity a person enjoys,” says Saltz. That’s what you’re most likely to stick with, she says.

Pick something that sounds fun and you’re excited about doing. Play a game of basketball, football, or tennis. Go jogging or walking with a friend, or go for a bike ride. Take some time for yourself and rock out to music or watch a favorite TV show while you step away the miles on an elliptical or stair-climbing machine at the gym. Go for a hike, or take your kids outside to the park and play with them.

You can also try aerobic classes — a kickboxing or other martial arts class, a spinning class, or any aerobic fitness class offered by a local gym.

The key is to find what you enjoy, stick with it, and reap the ongoing benefits of a regular workout routine. And if you are struggling to get in the habit or lost as to what to do, explore group classes, work with a trainer, and check out community recreation offerings.

Exercise boosts energy


 

Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.