Content

• Steps
• Method 1 of 3: Positive Effects of Exercise
• Method 2 of 3: Create an exercise program
• Method 3 of 3: Physical activity throughout the day

While you may not want to get up and move around when you're in a bad mood, doing this will spike chemicals in your brain and raise your temperature, which in turn can help calm your body. Scientific studies have shown that physical activity improves mood and helps fight depression, anxiety and stress. Try creating a structured training program or engaging in physical activity throughout the day. Find out how exercise can boost your mood and lead to a healthier, happier lifestyle.

Steps

Method 1 of 3: Positive Effects of Exercise

1. 1 Be aware of your surroundings. It has been proven that total concentration on the exercises you are doing helps you to enjoy your workout more. This in turn lifts your spirits, so try to practice mindfulness the next time you exercise. During exercise, be mindful of the physical sensations in your body as well as your surroundings.
   • What sensations do your muscles feel when you use them? What do you feel? Pain? Warmly? Or maybe a burst of energy?
   • What do you see, hear, what smells do you feel around you? You may, for example, see a large, tall tree in front of you next to the road you are running on. You can hear the sounds of music in your headphones or the sounds of the city. You may notice the smell of fresh rain or flowers if you exercise outside, or the scent of an air freshener if you are at the gym.
   • Don't get distracted during your workout. Avoid thoughts that make you feel anxious and unhappy. Disconnect from everything, just focus on your physical sensations and your surroundings.
   • Try to concentrate on breathing while exercising. You can even try to coordinate your breathing with your physical movements. This will keep you focused on your workout.
2. 2 Focus on your goals. Focusing solely on your goals during the class will also help improve your experience. You will get more pleasure from your workout if you focus on what you want to achieve with this effort than if you let your mind wander.
   • You can, for example, focus on the goal of losing 5 kg, think about how much progress you have made and how the exercise you are doing now will bring you closer to that goal. This will charge you with positive emotions and motivate you during and after your workout.
3. 3 Play sports to increase self-confidence. Studies have shown that exercise increases self-esteem and self-esteem. Having confidence in your physical appearance will help you feel confident psychologically and emotionally.
   • Even achieving small fitness goals will help you build confidence. Achieving one or two goals a month will give you a sense of achievement and motivate you to be proud of yourself.
4. 4 Expand your social circle. Through training, you will be able to meet and communicate with new people. You can meet new friends at the gym, fitness class, or even jogging somewhere in the park.
   • Many people find it easier to get to know and communicate with others when they exercise, as they share a common interest in sports.
5. 5 Channel all negative emotions into your workout. Exercise and exercise can also help process the stressful emotions you are experiencing. Instead of keeping these tense feelings to yourself, you can channel them into productive activities such as exercising. Research has shown that regular exercise can help reduce feelings of stress, anxiety, and depression.

Method 2 of 3: Create an exercise program

1. 1 Start going to the gym or do something similar at home. To tune in to a structured exercise program, consider purchasing a membership to a gym near your home or near work. Look for an establishment that suits your budget and training needs. A visit to the gym will give you access to a variety of simulators and group activities. You may be more inclined to exercise if you are in a designated area rather than at home.
   • If you can't afford to go to the gym, or just don't want to do it, then do your regular exercises at home, without any sports equipment, or alternatively, buy basic fitness equipment.Set aside a separate place for training in your home, where no one and nothing will interfere with you.
   • If you do decide to buy exercise equipment, buy a set of dumbbells and an exercise ball first. Later, you can also purchase a special sports bench and an expander for home workouts.
2. 2 Include in a cardio workout program. Cardio exercise, such as running (jogging or jogging) or cycling, can help lift your mood and fight feelings of depression or anxiety. Try to devote 30 minutes a day to intense cardio workouts.
   • You can go for a 30-minute run in the morning or afternoon as part of a structured exercise program. You can also do a half-hour cardio workout in the gym before moving on to other exercises.
3. 3 Try interval training. Add it to your program to push yourself toward goals and stay fit. Interval training is an alternation of intense physical activity with lighter physical activity. This kind of workout can be a good way to get in shape and challenge your body with different levels of exercise. Create your own training program or use an existing program that you can easily find on the Internet or by talking to a professional trainer.
   • Even a simple run can be done interval training by first sprinting for one minute and then sprinting for two minutes at a normal pace. Alternatively, you can run at high speed for two minutes and then walk at a brisk pace for another two minutes.
   • You can also choose this type of interval training when you are doing several different exercises at different speeds. You can, for example, run on a treadmill for five minutes and then do three sets of push-ups. Return to the treadmill again for 5 minutes, and then three sets of squats.
4. 4 Attend weekly workouts. You may find it easier to exercise on a regular basis if you go to group workouts one or more times a week. Try signing up for weekly gym workouts with a friend or alone. Exercising at set times each week can help you channel any stress or anxiety you may have into exercise on a regular basis.
   • Many people find aerobics and dancing to be a fun way to exercise and burn calories. And if you want a quieter, more relaxing workout, do yoga.
5. 5 Work with a personal trainer. Working with a professional fitness trainer will help you get the most out of your training program and avoid unnecessary injury. You can work out with a trainer at the gym, or arrange with them to work out at your home.
   • Instructor-led training can be expensive, so it is best to choose only a few training sessions. You can ask your trainer for advice and work with him to create a personalized exercise plan.

Method 3 of 3: Physical activity throughout the day

1. 1 Try walking or cycling to work or school. If you don't enjoy doing any exercise on purpose, add physical activity to your daily routine. Even a little physical activity can significantly help you improve your mood. Take a walk or bike ride to work or school. You can also take the bus, but get off a couple of stops earlier and walk the rest of the way.
   • You can try to get into the habit of cycling to work or school every day. If you can't do this every day, try cycling once or twice a week so you can get at least some physical activity for the week.
   • If you have to drive to work, try parking away from the office so you can walk.This will allow you to get some physical activity both at the beginning and at the end of the day.
2. 2 Always try to be active. Any job that requires movement (it could be cleaning the house, doing the laundry, or delivering papers to offices a couple of floors higher) will allow you to include physical activity in your day. Try to work while standing and moving instead of sitting all the time.
   • You can do some housework once a day, just to add a little activity to your day. And if you work in an office, choose tasks that will make you get up from your desk and move a little.
   • Rather than favoring elevators or escalators, which will surely save you time, use the stairs. Using the stairs will make your day more active and get you moving a little.
3. 3 Do some quick, easy exercises throughout the day. Throw in your daily routine with a little physical activity, as doing even a few exercises throughout the day can improve your mood and boost your energy levels.
   • You could, for example, do a few squats every hour or ten push-ups every time you send documents. After completing a work or school assignment, you can go for a short run around the office or school.