Best exercise to reduce anxiety and depression

"The old Opinion that States if the body health and mental health are not mutually connected already not relevant anymore," said Ben Michaelis PhD, a clinical psychologist and author of evolutionary Your Next Big Thing: 10 Small Steps to Get Moving and Get Happy.

"The body is the mind and the mind is the body. When you take care of the body well, then all systems you have, including the mind, would be well-maintained. "

Best exercise to reduce anxiety and depression

Needless to say, for severe depression, consultation with a physician is highly necessary, says Michaelis. But, there is no harm in starting to slip in Your routine sportsschedules.

Best exercise to reduce anxiety and depression

Research shows, that exercise can help relieve symptoms of depression or anxiety.The following sports are best for reducing anxiety and depression.

Amble

Walking is one of the best sports for your health. Starting from burn calories, reduce food craving, and lowers the risk of heart disease. Walking for five minutes a day can even help you live longer, according to research.

"In addition, the sport is also able to improve mood in different ways," said Michaelis. "Such as the neurotransmitters serotonin and norepinephrine, both during and after exercise, leading to a sense of happy," he explains.

In a study published in the Journal of Psychiatry & Neuroscience, researchers found evidence that exercise can work similar to antidepressants, reduce disorder, major depression by promoting the growth of new neurons in the brain.

Climb to enjoy natural scenery

To maximize the benefits of mental health, consider going to the nature. "Nature has the effect of calming the mind," said Michaelis.

"There is evidence that being around plants and trees can help reduce anxiety because plants emit chemicals to slow their decomposition process, which seems to slow down the us as well."

In a 2009 study published in Environmental Health and Preventive Medicine, a researcher with Japan sending participants to the wooded area as well as urban areas.

They found that participants, who have undergone a 20 minute "forest bath" (aka walking in the Woods), have levels of stress hormones are lower than participants who were in the city.

Yoga

In a small study published in 2007 in the Evidence-Based Complementary and Alternative Medicine, all participants in the study who had taken yoga classes experienced a reduction in depression, anger, anxiety, and neurotic symptoms are significant.

So, the findings of the researchers recommend yoga as a complementary treatment for depression.

"The great thing about yoga is that in addition to strengthening the core muscles, there is tremendous focus on breathing, which helps to slow down and relax the mind," said Michaelis.

Experts believe that yoga focus on breath is very beneficial for your mental health.Because it would be difficult to be anxious, when you breathe deeply.

To benefit from the benefits of breathing, Michaelis suggest you to try the trick of yoga was popularized by Andrew Weil, m.d., called breathing techniques 4-7-8.