The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline. Higher self-esteem. Regular activity is an investment in your mind, body, and soul.

When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful. You'll feel better about your appearance and, by meeting even small exercise goals, you'll feel a sense of achievement.

Better sleep. Even short bursts of exercise in the morning or afternoon can help regulate your sleep patterns. If you prefer to exercise at night, relaxing exercises such as yoga or gentle stretching can help promote sleep.

More energy. Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise per day, and increase your workout as you feel more energized.

Stronger resilience. When faced with mental or emotional challenges in life, exercise can help you build resilience and cope in a healthy way, instead of resorting to alcohol, drugs, or other negative behaviors that ultimately only make your symptoms worse.

Regular exercise can also help boost your immune system and reduce the impact of stress. Just minutes of moderate exercise five times a week is enough. Start with 5- or minute sessions and slowly increase your time. The key is to commit to some moderate physical activity—however little—on most days.

As exercising becomes a habit, you can slowly add extra minutes or try different types of activities. If you keep at it, the benefits of exercise will begin to pay off. Research shows that moderate levels of exercise are best for most people. Moderate means:. A recent study in the United Kingdom found that people who squeeze their exercise routines into one or two sessions during the weekend experience almost as many health benefits as those who work out more often.

So don't let a busy schedule at work, home, or school be an excuse to avoid activity. Get moving whenever you can find the time—your mind and body will thank you! Even when you know that exercise will help you feel better, taking that first step is still easier said than done.

Feeling exhausted. But the truth is that physical activity is a powerful energizer. Studies show that regular exercise can dramatically reduce fatigue and increase your energy levels.

If you are really feeling tired, promise yourself a quick, 5-minute walk. Feeling overwhelmed. If you have children, finding childcare while you exercise can also be a big hurdle. Feeling hopeless. Start slow with easy, low-impact activities a few minutes each day, such as walking or dancing.

Feeling bad about yourself. Are you your own worst critic? No matter your weight, age or fitness level, there are plenty of others in the same boat. Ask a friend to exercise with you.

Accomplishing even the smallest fitness goals will help you gain body confidence and improve how you think about yourself. Feeling pain. If you have a disability, severe weight problem, arthritis, or any injury or illness that limits your mobility, talk to your doctor about ways to safely exercise.

Divide your exercise into shorter, more frequent chunks of time if that helps, or try exercising in water to reduce joint or muscle discomfort. Many of us find it hard enough to motivate ourselves to exercise at the best of times. But when you feel depressed, anxious, stressed or have another mental health problem, it can seem doubly difficult.

This is especially true of depression and anxiety, which can leave you feeling trapped in a catch situation. Start small.

Better to set achievable goals and build up from there. Schedule workouts when your energy is highest. Perhaps you have most energy first thing in the morning before work or school or at lunchtime before the mid-afternoon lull hits?

Or maybe you do better exercising for longer at the weekends. If depression or anxiety has you feeling tired and unmotivated all day long, try dancing to some music or simply going for a walk.

Even a short, minute walk can help clear your mind, improve your mood, and boost your energy level. Focus on activities you enjoy. Any activity that gets you moving counts.

That could include throwing a Frisbee with a dog or friend, walking laps of a mall window shopping, or cycling to the grocery store. One of the greatest things about adding fitness into your day-to-day life is that not only will it likely boost your mood, but exercising on the reg may just happen to boost your health as well.

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Pinterest Facebook Twitter More Print LinkedIn Reddit Tumblr Pocket WhatsApp. Want to know exactly how to exercise to instantly boost your mood?

Feeling Stressed? Boost Your Mood, Boost Your Health One of the greatest things about adding fitness into your day-to-day life is that not only will it likely boost your mood, but exercising on the reg may just happen to boost your health as well. Find ways to add small amounts of physical activity throughout your day.

For example, take the stairs instead of the elevator. Park a little farther away from work to fit in a short walk. Or if you live close to your job, consider biking to work.

For most healthy adults, the U. Department of Health and Human Services exercise guidelines recommend at least minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal mix of the two types.

Aim to exercise most days of the week. But even small amounts of physical activity can be helpful. Being active for short periods of time, such as 10 to 15 minutes at a time, throughout the day can add up and have health benefits.

Regular exercise may improve depression or anxiety symptoms enough to make a big difference. That big difference can help kick-start further improvements. The mental health benefits of exercise and physical activity may last only if you stick with them over the long term.

That's another good reason to find activities that you enjoy. Starting and sticking with an exercise routine or regular physical activity can be a challenge.

These steps can help:. Check with your doctor or other healthcare professional before starting a new exercise program to make sure it's safe for you. Talk about which activities, how much exercise and what intensity level is OK for you.

Your healthcare professional can consider any medicines you take and your health conditions. You also can get helpful advice about getting started and staying on track. If you exercise regularly but depression or anxiety symptoms still affect your daily living, see your healthcare professional or mental health professional.

Exercise and physical activity are great ways to ease symptoms of depression or anxiety, but they don't replace talk therapy, sometimes called psychotherapy, or medicines. There is a problem with information submitted for this request.

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Show references Benefits of physical activity. Centers for Disease Control and Prevention. Accessed Nov. Bystritsky A. Complementary and alternative treatments for anxiety symptoms and disorders: Physical, cognitive, and spiritual interventions.

Smith PJ, et al. The role of exercise in management of mental health disorders: An integrative review. Annual Review of Medicine. Izquierdo M, et al. International exercise recommendations in older adults ICFSR : Expert consensus guidelines. Journal of Nutrition, Health, and Aging.

Getting started — Tips for long-term exercise success.