Scientists have long known that exercise can help reduce depression and anxiety, but a recent extensive meta-analysis of 97 studies has shed light on just how much it can actually help.
It is important to note that while different types of physical activity have varying levels of effectiveness, the key is to find an activity that you enjoy and will commit to. The review emphasized that any form of physical activity can improve symptoms of depression and anxiety. Moreover, the review suggests that high-intensity activity has the greatest impact, although the exact definition of “high-intensity” was not clearly defined.
1. Start with an easy and pleasant walk:
Try to start with a 20-minute walk down the street, even wandering through the mall is a walk to everything. Try to do it every day at the same time. After a while, make it a bit longer.
2. Add steps to the daily routine:
Don’t look for the nearest parking spot to your home or work, try to walk a bit.
When working in an office, look for opportunities to move around. Try to walk for 5 minutes every hour or even do some squats instead.
3. Try some light and fun physical activity
Think about a form of light physical activity that you liked in the past and try to go back to it. It could be folk dancing, basketball, running, or something else.
4. Use smartphone apps to help keep you moving
Download apps that measure physical activity and remind yourself that it’s time to move.
5. Sign up for a gym or get a trainer
6. Sign up for classes
Try to take up something like yoga, pilates, or crossfit.