Movement is essential for both brain and body health. Regular exercise has a profound impact on cognitive function — it improves mood and memory, reduces the risk of developing depression by 12% to 32% and anxiety by 15% to 34%,1 and can even play a valuable role in alleviating symptoms of existing depression or anxiety.
Working out achieves these benefits through several mechanisms. For one, it increases serotonin, dopamine, and norepinephrine — all neurotransmitters that are involved in regulating mood. Additionally, physical activity boosts endorphins, which are the body’s natural “feel-good” chemicals. Not to mention the physical benefits: staying active can reduce your risk of other chronic health issues including obesity, heart disease, and cancer.
Here are seven fun, free ways to boost your mood with at-home workouts.
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1. Search for Your Favorite Workouts on YouTube
Working out at home has never been easier with the help of YouTube. Whether you love to practice yoga or sweat it out in a spin class, there’s a workout video waiting for you. Subscribe to channels you like and get notified when a new class has been uploaded. And with the help of smartphones and tablets, you can take these workouts virtually anywhere. Lay out a beach towel in the backyard and get started today.
2. Try a Free Fitness App or Website
As a result of the social distancing guidelines put into effect during the COVID-19 pandemic, many local gyms are continuing to offer ways to enjoy your membership from home. Check with your local gym to see if they offer classes on their own app. If not, there are plenty of free resources available including the Down Dog app for yoga lovers, Disney Inspired Workouts for the whole family, and the Go4Life Program for older adults. Download an app or visit a program’s website and follow along for a free workout routine straight from your home.
3. Boost Mood on Zoom: Schedule a Group Workout
Gather a few friends or family members and schedule a time to work out together using videoconferencing. Find a class to try together or take turns suggesting workouts to do. By being active together, you can mutually reinforce positive behaviors, share challenges, and encourage each other. Consider making your group sessions routine by sweating together weekly or bi-monthly.
4. Take a Walk Outside
Take your at-home workouts outside by going for a run, walk, or stroll through your neighborhood. Enjoy all of the benefits of exercise along with the mood-boosting effects of being in nature. Bring a pet, invite a friend, or take a quiet moment for yourself.
According to Kelly Hobbs, psychiatric mental health nurse practitioner (PMHNP) for Neuro Wellness Spa in Pasadena, “Hikes are also great for movement and simultaneously taking in the beauty of nature. You can Google ‘nearby hikes’ in your area, or search for local hikes using apps like Alltrails.”
5. Dance Yourself Into a Better Mood
Another great way to get your heart pumping is to dance. Put on some of your favorite music and move in a way that feels good to you. Short on time? Consider coupling your dance session with some housework — just move at a pace fast enough to get your heart pumping.
6. Use Your Own Body Weight
Try lunges, sit ups, push-ups, wall-sits, planks, and other body weight exercises for a fun, equipment-free workout. Set aside time for a full sweat session or squeeze in some extra activity while watching TV — or even just during the commercials.
7. Get Creative To Improve Mood
No weights? No problem. If you want to switch up your body-weight routine, there are many household items that can be used as alternatives to gym equipment, including:
- Swap a kettle bell for full container of laundry detergent or milk.
- Soup cans can double as small weights.
- Fill up a backpack and use it as weighted vest. You can wear the backpack while doing squats, lunges, pushups, or even while doing chores.
- Use a chair or the couch for triceps dips and glute bridges.
- If you have access to stairs, use them as your own personal Stairmaster.
- If you have a full laundry basket of clothes that need to be folded, use the basket for deadlifts.
No matter which option you choose, remember that every minute of movement counts — especially when you sweat. Adding physical activity to things you already do at home can help make exercise routine. Try adding 5, 7, or 15 minutes of exercise to your pre-shower routine, standing while at your computer, or taking a brisk walk while enjoying your morning coffee.
How Neuro Wellness Spa Can Provide Treatment To Improve Your Mood
While regular exercise can significantly boost mood, sometimes low mood persists or develops into a clinical mood disorder requiring professional support. At Neuro Wellness Spa, our care team of experienced psychiatrists and PMHNPs can evaluate whether your symptoms warrant clinical intervention. We offer comprehensive medication management services and FDA-approved transcranial magnetic stimulation (TMS) therapy — a non-invasive treatment using magnetic pulses to stimulate brain areas involved in mood regulation. Our team will create a personalized treatment plan to help you achieve lasting mental wellness, whether you’re dealing with depression, anxiety, or other mood concerns impacting your daily life.
References
- Wolf, S., Seiffer, B., Zeibig, J., Welkerling, J., Brokmeier, L., Atrott, B., Ehring, T., & Schuch, F. B. (2021). Is Physical Activity Associated with Less Depression and Anxiety During the COVID-19 Pandemic? A Rapid Systematic Review. Sports Medicine, 51(8), 1771–1783. https://doi.org/10.1007/s40279-021-01468-z