As a fitness instructor and co-founder of the CHI-SOCIETY, Erin Schirack explains that the endorphins released in the body while working out can increase energy, heighten mood, and create overall feelings of relaxation. “Exercise is so important for mental health as it reduces anxiety, depression, and negative moods but can also help boost your self-esteem, leaving you feeling amazing—even after just a short workout,” she says. And on the other end of the spectrum, not getting enough exercise—or being too sedentary—can wreak havoc on your mind and mood. All the more reason to choose movement over stagnation whenever possible. Regardless of whether you’re having an off-day or on-day, use these recommendations from fitness professionals to find the best workout for whatever mood you’re grappling with, whether it’s exhaustion, anxiety, frustration, or something in between. RELATED: Struggling With Brain Fog? Here’s How to Clear Your Head Breathwork on its own—or types of exercise that incorporate breathwork, like yoga, Tai Chi, Pilates, or stretching—can literally help to calm your nervous system, which might be working in overdrive due to external stressors and feelings of overwhelm. “When feeling overwhelmed, our heart rate elevates and can lead to a panic attack for some individuals,” he explains. “I recommend breathing exercises during this time.” Best of all, you can do it just about anywhere: RELATED: 6 Simple Yoga Stretches That Melt Away Muscle Tension If you’re not a runner, he recommends speed walking, cycling, or hiking for at least 30 minutes. Or again, anything that will make you feel more like yourself. RELATED: Why 10,000 Steps? Here’s Where This Daily Fitness Goal Comes From—and Whether It’s Worth Following It could mean taking your go-to exercise to the next level. As Hodges recommends, if you’re a weightlifter, do a few more reps or add an extra set or two. If you’re a runner, run faster, run farther, or both. “The feeling of happiness and excitement combined with the endorphins released from a workout will only be magnified,” he adds. “Think about it like building compound interest on a good mood.” RELATED: This Is What Self-Care Actually Is—and What It Isn’t
