6 Simple Physical Activities for Mental Health
Physical Activities For Mental Health
Physical Activities can be a tremendous help if you want better mental health, as the National Library of Medicine reported. Unfortunately, life in the modern world has changed dramatically in the last century, making it difficult for us to stay physically active.
We spend more time on the internet, have desk jobs, and stress over bills and family problems, which all decrease our fitness levels. As a result, these factors significantly affect our physical and mental health.
Maintaining your physical and mental health balance is essential for overall well-being. Fortunately, we can do many accessible fitness programs without spending too much money or putting too much strain on our bodies or minds.
Types of Activities to Keep Your Mental Health in Check
Physical Activities for Mental Health
Exercise can be divided into different types based on movement and intensity. When deciding which kind of activity to do, it’s essential to consider your fitness level and goals.
From the National Institute of Aging, many types of exercise can help improve your health and well-being.
For example, weight training may be more suitable than aerobic exercise if you want to build muscle strength. On the other hand, if you are looking for a low-impact form of exercise, then yoga or tai chi may be better suited for you.
Pay attention to your heart rate, breathing, muscle fatigue, stretching, and balancing when doing any exercise to ensure that you exercise safely and effectively.
Types of Activities to Keep Your Mental Health in Check
Low intensity
Low-intensity activities are a great way to get started with physical activity or for those who need to take it easy due to age, injury, or joint pain.
Walking is one of the most popular low-intensity exercises and can be done almost anywhere. Swimming is another excellent low-impact exercise that can help build strength and endurance without putting too much strain on the body.
Other low-intensity activities include house-cleaning tasks such as dusting and vacuuming, washing the car, and light gardening.
Moderate intensity
Moderate-intensity fitness level is an integral part of a healthy lifestyle. It can help to improve heart health, reduce stress, and increase energy levels. Moderate-intensity fitness gets your heart pumping, and you should be able to talk but not sing while doing them.
Moderate-intensity exercise includes swimming, jogging, dancing, yard work, and biking.
This type of exercise is beneficial for all ages. Still, older adults or those with a history of health conditions should speak to their doctor before beginning any new exercise program.
Vigorous intensity
High-Intensity Interval Training (HIIT) is integral to a healthy lifestyle and can come in many forms. Aerobic activity is any movement that increases heart rate and improves cardiorespiratory fitness. Vigorous exercises will leave you breathless and unable to speak more than a few words.
Reach your fitness goals, by starting at a comfortable level and gradually build up the intensity. This will help prevent injury and ensure you get the most out of your workout.
Vigorous intensity activities provide significant health benefits such as improved cardiovascular health, increased muscle strength and endurance, improved balance and coordination, weight loss or maintenance, improved mental health, and reduced risk of chronic diseases like diabetes or heart disease.
So, if you’re looking to take your physical activity to the next level, vigorous-intensity activities are a great way to do it.
Here is an excellent tool, a heart rate calculator by the American Cancer Society. Enter your age to find a target heart rate during exercise. You’ll get the most out of your activities by staying within this range of heartbeats/minute.
6 Fitness Activities Are:
- Walking: Physical Activities to Keep Your Mental Health in Check
Walking is one of the easiest and most effective ways to stay physically active. It can help reduce stress, improve mood, and increase energy levels. Plus, it’s free! You can walk around the block or in a nearby park for 30 minutes daily to get fresh air and clear your head.
- Yoga: Physical Activities to Keep Your Mental Health in Check
Yoga is a great way to stay physically active and improve mental health. It helps reduce stress, increase flexibility, and improve your concentration. Plus, people are doing it anywhere they have the space at any time.
- Swimming: Physical Activities to Keep Your Mental Health in Check
Swimming is an excellent form of exercise that can help you stay physically fit and improve your mental health. It’s a low-impact activity that can help reduce stress and improve mood.
- Cycling: Physical Activities to Keep Your Mental Health in Check
Cycling is a great way to stay physically active and improve mental health. It’s an aerobic exercise that can help reduce stress, improve your mood, and increase your energy levels. Plus, it’s a fun activity that you can do with friends or family.
- Dancing: Physical Activities to Keep Your Mental Health in Check
Dancing is a great way to stay physically active and improve your mental health. It’s a fun sport that can help reduce stress, improve mood, and increase energy levels. Plus, it’s a great way to socialize with friends or family.
- Strength training:
According to a Mayo Clinic Report, strength training is essential to any physical fitness routine. It helps build muscle and bone strength, increases flexibility, and improves balance and coordination.
Strength training can be done with weights or bodyweight exercises such as push-ups, squats, lunges, and planks.
No matter what type you choose to do, it is essential to stay safe and listen to your body. Make sure to warm up before any exercise and cool down afterward. Also, drink plenty of water throughout the day to stay hydrated.
Physical Activity Recommendations By Age
Physical Activities for Mental Health Recommendations By Age
Staying active is an integral part of a healthy lifestyle for people of all ages that can provide additional health benefits. For example, the CDC recommends for children aged 5 to 17; it is recommended that they have 60 minutes of moderate to vigorous-intensity recreation each day. This could include such as walking, biking, or playing sports.
Adults aged 18 and older should have 150 minutes of moderate to vigorous intensity exercise each week in bouts of 10 exercises each. Additionally, adults need 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening training per week. Your workouts can be broken up into smaller movements throughout the week.
Regular exercise is vital for physical and mental well-being and good health for people of all ages.
Are You Ready to be More Physically Active?
Physical Activities for Mental Health
Are you ready to be more physically active? The answer is yes! With the right motivation and resources, anyone can become more physically active. For more information on Active People, Healthy NationSM, sign up today to get started. This program provides essential health benefits for adults with the Move Your Way® Factsheet. In addition, connecting with Nutrition, Physical Activity, and Obesity can help you become more physically active.
As you can see, there are plenty of physical activities that can help keep your mental health in check. Whether it’s meditating, going for a walk, biking, or even doing some simple stretching exercises, these are all excellent ways to clear your head and feel better about yourself.
Remember that we all need a break from time to time, so don’t be afraid to take a few minutes each day just for yourself.
About the author
My Name is Vito, an IT manager by trade; I was like any other middle-aged male who was out of shape but I decided to change my life and became a fitness and health enthusiast.You can read MY STORY on how I was fat and unmotivated, turned my life around, and stopped eating ultra-processed foods.
You can find some interesting articles on my blog related to fitness and other health-related topics.
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