When you have a stressful day, exercise gives you a chance to get out of your head, loosen up, and give yourself a mental break. You can keep it simple, fit it around your schedule, and choose an activity that suits how you’re feeling. Here are four of the best at-home workouts to give your mood a boost.
1. Gentle Yoga and Stretching
Exercise can support your mood by encouraging the release of endorphins, the body’s “feel-good” chemicals. Yoga may build on these benefits by combining physical postures with controlled breathing and meditation. Research has found yoga effective for reducing stress and easing symptoms of anxiety and depression, with yoga-based interventions showing greater stress-reducing effects as age increases.
Make the most of these benefits with a gentle routine that focuses on slow, comfortable movements. Try stretches and poses that target areas where you tend to hold tension, such as your neck, shoulders and back. Giving attention to your body and breathing can also provide a welcome mental break from stressful thoughts and daily distractions.
You don’t need a long session to get started. Even a 10-minute yoga flow or stretching routine can give you time to move, breathe and step away from your screens. That makes it an easy option when your schedule is busy.
2. Dance Cardio
Dance cardio is one of the best at-home workouts to improve your mood. It raises your heart rate and gives you something enjoyable to focus on. You can march in place, add knee lifts, move from side to side or work a few squats into your favorite songs. There’s no need to follow complicated choreography, so you can choose movements that suit your fitness level and energy that day.
As an aerobic workout, dancing can support your mood and help your body manage stress. Even a short five-minute session of aerobic exercise can reduce cortisol, a hormone linked to the body’s stress response. Music can add to the experience by making movement more enjoyable and giving your attention something upbeat to focus on during a stressful day.
Try building a short routine around three or four songs, or follow a guided dance workout online if you prefer having the movements planned for you. A few minutes should be enough to raise your heart rate, and you can adjust the pace or duration to match your energy.
3. Body Weight Resistance Training
Body weight resistance training, or strength training, can still be useful even without a home gym. Your own body can provide enough resistance for exercises such as squats, lunges, push-ups, and sit-ups. Add glute bridges and planks for more variety, or bring in resistance bands or hand weights if you have them.
In addition to your physical fitness, strength training can benefit your mental health by easing depressive symptoms. Research involving people with diagnosed depression found fewer symptoms in six of seven clinical trials. Strength training can also improve your quality of life and sleep.
Aim for strength exercises twice a week, as recommended by the CDC. Try to work your legs, hips, back, abdomen, chest, shoulders, and arms throughout the week. You can keep each session manageable with a few controlled sets and focus on moving with good form.
4. A Brisk Walk Around the Neighborhood
If you want a refreshing change of scenery, a brisk walk around your neighborhood is a great way to raise your heart rate and give your mind a break. Nature can boost your mood on your walk. According to a study, people who took an average of 7.5 walks in nature experienced greater feelings of happiness and peace.
Keep your route close to home and walk at a pace that feels comfortable but active. Pay attention to your breathing, the fresh air and your surroundings as you go. Even a short walk can help clear your head and leave you feeling refreshed.
Move Your Way to a Better Mood
There’s no need to push yourself through a tough workout every time you want to feel better. Some days call for gentle movement, and other days you may have more energy to burn. Even a few minutes of physical activity can give you a welcome break and help you finish the day feeling a little lighter.