The Mental Health Workout

Yes, physical activity is good for your body. But exercise can also turn that meh mood around. Here’s how.

As you read, ask yourself: How can exercise have a positive effect on your mood?

When you’re stressed or feeling sad, getting up to exercise might be the last thing you feel like doing. But movement is often exactly what you need in order to feel better. In fact, according to the American Academy of Pediatrics, teens who exercise regularly have an easier time managing both physical and mental challenges. They’re also less likely to develop depression. 

That’s because exercise and movement are ways to practice self-regulation, says Chrissy Chen. She designs well-being programs for the Boys and Girls Clubs of America. Moving your body can help you work through big emotions so your feelings don’t get in the way of the rest of your life. 

That doesn’t mean you need to go for a five-mile run every time you feel stressed or sad. While doctors recommend at least 60 minutes of physical activity every day, moving even a little bit can shift your mood.

And hey, you might not want to stop after a few minutes. Here are some workouts to match whatever mood you’re in.

1. You’re feeling . . . STRESSED AND OVERWHELMED

Your science project is due, you have band practice, and you promised the neighbors you’d babysit. You feel exhausted but also like your mind is going a million miles an hour. 

Try: YOGA

When we’re stressed, our body releases a hormone called cortisol, which helps us respond to potential danger. A quick hit of cortisol can be useful, but chronically high cortisol levels can lead to depression, anxiety, and other health problems. Yoga, which combines gentle movement with deep breathing, can reduce those cortisol levels. 

HOW TO DO IT

To make the most of your yoga exercises, incorporate belly breathing. It will signal your body to relax and calm down. To do it, breathe in like you’re trying to pull the air into your stomach. You should feel your belly expand like a balloon. Then exhale completely, letting your belly deflate.


Cat/Cow pose 

  • Start on your hands and knees, with your hands shoulder-width apart and your knees directly beneath your hips.
  • As you inhale, pull up your head and shoulders while you arch your back. This is cow pose. 
  • Exhale, rounding your back while dropping your head. This is cat pose. 
  • Repeat 5 times. 


Tree pose

  • Stand with your feet hip-distance apart.
  • Bring one foot to the inside of your other calf or thigh.
  • Either put your hands on your hips, hold your arms out to the side, or stretch them above your head.
  • Inhale for four seconds, then exhale for six seconds.
  • Repeat on the other side. 
  • Do a total of four rounds.

2. You’re feeling . . . ANGRY OR FRUSTRATED

You bombed that math test you were sure you were going to ace, and you’re super ticked off. Your heart is racing, your chest feels tight, and your face is warm.

Try: HIGH-INTENSITY INTERVAL TRAINING (HIIT)

When we feel angry or frustrated, our body releases a hormone called adrenaline. Adrenaline increases our heart rate and blood pressure. It can feel like a huge rush of energy, which is why you might feel like yelling or hitting something when you’re mad.

Exercises that have quick bursts of movement, like HIIT, can help bring these levels down. “High-intensity exercise releases a lot of energy really quickly,” says Chen. And that energy release moves you away from those feelings of anger and frustration.

HOW TO DO IT

Do each of these exercises for 30 seconds. Try to do the whole sequence five times through, pausing for 30 seconds between each round.


Jumping jacks: Start with your feet together and hands at your sides. Jump out to spread your feet wide. At the same time, raise your arms to touch your hands over your head. Immediately jump your legs back together, lowering your arms back down to your sides as you jump.


Butt kicks: Stand with your feet shoulder-width apart and elbows bent. Alternating legs, bend each knee and kick your foot back like you’re trying to kick yourself in the butt. Pump your arms as you kick, as though you’re jogging in place.


Marching in place: Keep your back straight and head high. Alternate raising each knee high in front of you. Bend your elbows and swing your arms with each step.


Squat jumps: Standing with your feet wide apart and your back straight, bend your knees and lower your body as though you’re sitting back in a chair. Then push through your heels to straighten your legs and jump off the ground. Land, then immediately lower into a squat again.

3. You’re feeling . . . DOWN IN THE DUMPS

You weren’t invited to a classmate’s party. You feel like curling up under the covers and never coming out again. 

Try: WALKING

When you’re sad, you might not feel like doing anything other than lying in bed all day, but this is an especially important time to force yourself to get up and start moving your body. Exercise and movement boost endorphins, which are chemicals in our brain that make us feel good. 

Even just a 15-to-20-minute walk at a moderate pace will release endorphins and help banish the blues. Walking calms your nervous system, and it also improves muscle strength and heart health.

(Note: Movement can help with feelings of sadness, but it’s important to talk to a trusted adult if the feeling lasts more than a day or two.) 

HOW TO DO IT

You’ll get all the physical benefits of walking if you do it on a treadmill. But if you can go for a walk outside, the fresh air and change of scenery will also help boost your mood. For even more of a pick-me-up, take a stroll with a friend or family member, or listen to happy music while you wander. 

4. You’re feeling . . . SLEEPY

It’s late in the afternoon and you can’t keep your eyes open. If you take a nap now, you won’t be able to fall asleep tonight, but you need an energy boost before you tackle your homework. 

Try: DANCING

When you exercise, you increase the oxygen levels in your body. This helps you feel more alert. Dancing is a great way to get your heart pumping and your blood flowing when you’re feeling lethargic. 

HOW TO DO IT

Create a playlist of your favorite “jump up and dance” jams. To make sure you get a workout, aim to include songs that are 100 to 120 beats per minute (bpm) or 120 to 180 bpm for a more energetic routine. (Go to songbpm.com to check the bpms of your favorite songs.) Then just dance! Throw your arms up, shake your hips, jump around—the more you move, the better you’ll feel. 

Reflection prompt: Do you feel more like exercising when you’re happy or sad? Why do you think that is?

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Do you listen to music when you exercise?

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