Boost your mental health with these five exercises–experts swear by them!
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Mental health challenges are more prevalent than ever, and while we all know exercise can help, the road to making it a consistent habit is rarely simple.
With rising stress levels and mounting pressure, many are seeking ways to boost their mental wellbeing through physical activity.
But what if the key to improving your mental health isn't just about pushing through another workout?
Exercise was widely acknowledged for its positive impact on mental health, yet many people still found it challenging to stick to regular physical activity. As mood disorders continued to rise, GPs were increasingly recommending exercise as part of treatment. Since 2019, mild mental health issues had even been treated with exercise on the NHS.
We knew all too well that exercise was good for us: better blood pressure, improved sleep, boosted confidence, and improved mood. The argument for exercising hardly needed reiterating.
However, when it came to reaping the psychological benefits, exercise wasn’t always the easiest habit to form. The repetitive nature of exercise could be dull, and the discomfort was often hard to push through.
Fitness culture often presented unattainable body ideals, and the gym environment could feel intimidating, with the mirrors amplifying insecurities.
To get the mental health benefits of exercise, it was important to shift our focus from external goals like appearance to internal, psychological ones.
Clinically, exercise was known to release endorphins, boost serotonin circulation, and trigger dopamine rewards. Myokines, also known as ‘hope molecules,’ improved mood, metabolism, and reduced inflammation.
These biochemical benefits contributed to mental wellbeing, but psychological aspects mattered too. Trainers who integrated mental cues alongside physical movements helped participants build both strength and self-awareness.
Rather than isolating the body and mind, combining physical exercise with introspection proved more effective in improving mental health.
Participants reported improved energy, reduced anxiety, a heightened sense of embodiment, and greater motivation to continue exercising.
The mental health benefits of exercise were not limited to the body; they included social connections formed through group exercise.
Rather than focusing on aesthetics like six-packs, the mood boost from 30 to 45 minutes of exercise was more attainable for many.
Long-term body changes like improved mobility and muscle gain often became natural by-products of regular exercise.
At Soma Space, trainers had developed a programme based on five ‘atomic movements’ that reflected fundamental human motion. These small, consistent exercises led to physical and psychological well-being.
These exercises could be done with minimal or no equipment and tailored to individual needs. For anyone interested, trainers suggested expanding the routine with additional movements.
Starting any exercise routine requires preparation, like stretching and warming up.
The most important rule was to begin where you were. Even if you could only manage one repetition, that was progress.
To aid the psychological benefits, trainers encouraged reflecting during each movement. What did you notice? How did your body feel?
For those with limited equipment, basic items like dumbbells, kettlebells, resistance bands, and a slam ball were enough.
Those already practising strength training with barbells were advised to shift focus from volume and repetitions to the emotional and physical experience of the movement.
Squat: Confronting Discomfort
Squatting was a fundamental movement, and it was essential to get comfortable with the discomfort it often brought.
A bodyweight squat involved standing with feet shoulder-width apart and lowering the hips while keeping the feet flat and avoiding hunching forward.
For those looking to progress, the goblet squat involved holding a weight at chest height while performing the same movement.
The barbell back squat, while more advanced, was achievable with the right guidance.
Reflecting on the squat meant embracing awkwardness, balance, and strength. Did you feel strain, or did you sense lightness as you rose?
The goal was to deepen the squat and enhance mobility. Practising squats with a door frame or adding weights could challenge your body further.
Lunge: Breaking Free from Stagnation
Lunging involved stepping forward with one leg, lowering the back knee, and then pushing back to standing.
Side lunges and reverse lunges added variety to the movement, making it possible to challenge balance from different angles.
A slow, mindful approach to lunges was advised, helping individuals confront emotional and physical stagnation.
Lunges were about breaking free from stuck states, whether anxiety or low mood. The reflective focus was on grounding and control.
Gradually, the movement could be advanced, with the couch-to-5k challenge offering a way to transition to walking or running.
Twist: Embracing Fluidity
Twisting movements, like boxing’s jab-cross-hook-hook or tai chi’s swinging arms, helped to introduce fluidity into the body.
In boxing, the movement of twisting the torso while extending arms was both physical and mental, focusing on fluidity.
Tai chi also embraced twisting but in a more gentle, fluid way that involved softening the body and letting the arms swing freely.
Reflection during twisting exercises focused on adapting to shifts in balance and finding flow.
The twisting practice could be taken further with boxercise or tai chi classes, or even dancing, for a more dynamic approach to fluidity.
Hinge: Standing Tall
The hinge was fundamental to strength training, particularly in exercises like the deadlift, where the movement started from a hip bend.
For beginners, starting with a loaded bag or book and progressing to dumbbells helped develop the hinge movement.
In the hinge, participants could reflect on self-assertion, bodily ownership, and the confidence needed to stand tall.
The focus was on challenging slumping and embracing self-empowerment in the movement.
For those ready to go further, strength training, including kettlebell swings or deadlift training, could help refine the hinge.
Push and Pull: Harnessing Energy
Most strength training involves pushing or pulling against resistance, such as push-ups, yoga poses like downward dog, or using a barbell.
Push movements, like pressing a slam ball or performing a press-up, were opportunities to release frustration.
Pull exercises, such as the Superman pull, allowed for the body to reach upward and engage muscles in new ways.
Reflecting on pushing and pulling meant asking: what do I need to push away or pull closer in my life?
To progress, climbing, swimming, or rowing were excellent alternatives that engaged pushing and pulling in different ways.
Strength training wasn’t just about physical results; it was about self-reflection, mindfulness, and creating a stronger connection to oneself.
What kind of exercise has helped improve your mood or overall well-being?
We’d love to hear your thoughts. Share them in the comments below!
With rising stress levels and mounting pressure, many are seeking ways to boost their mental wellbeing through physical activity.
But what if the key to improving your mental health isn't just about pushing through another workout?
Exercise was widely acknowledged for its positive impact on mental health, yet many people still found it challenging to stick to regular physical activity. As mood disorders continued to rise, GPs were increasingly recommending exercise as part of treatment. Since 2019, mild mental health issues had even been treated with exercise on the NHS.
We knew all too well that exercise was good for us: better blood pressure, improved sleep, boosted confidence, and improved mood. The argument for exercising hardly needed reiterating.
However, when it came to reaping the psychological benefits, exercise wasn’t always the easiest habit to form. The repetitive nature of exercise could be dull, and the discomfort was often hard to push through.
Fitness culture often presented unattainable body ideals, and the gym environment could feel intimidating, with the mirrors amplifying insecurities.
To get the mental health benefits of exercise, it was important to shift our focus from external goals like appearance to internal, psychological ones.
Clinically, exercise was known to release endorphins, boost serotonin circulation, and trigger dopamine rewards. Myokines, also known as ‘hope molecules,’ improved mood, metabolism, and reduced inflammation.
These biochemical benefits contributed to mental wellbeing, but psychological aspects mattered too. Trainers who integrated mental cues alongside physical movements helped participants build both strength and self-awareness.
Rather than isolating the body and mind, combining physical exercise with introspection proved more effective in improving mental health.
Participants reported improved energy, reduced anxiety, a heightened sense of embodiment, and greater motivation to continue exercising.
The mental health benefits of exercise were not limited to the body; they included social connections formed through group exercise.
Rather than focusing on aesthetics like six-packs, the mood boost from 30 to 45 minutes of exercise was more attainable for many.
Long-term body changes like improved mobility and muscle gain often became natural by-products of regular exercise.
At Soma Space, trainers had developed a programme based on five ‘atomic movements’ that reflected fundamental human motion. These small, consistent exercises led to physical and psychological well-being.
These exercises could be done with minimal or no equipment and tailored to individual needs. For anyone interested, trainers suggested expanding the routine with additional movements.
Starting any exercise routine requires preparation, like stretching and warming up.
The most important rule was to begin where you were. Even if you could only manage one repetition, that was progress.
To aid the psychological benefits, trainers encouraged reflecting during each movement. What did you notice? How did your body feel?
For those with limited equipment, basic items like dumbbells, kettlebells, resistance bands, and a slam ball were enough.
Those already practising strength training with barbells were advised to shift focus from volume and repetitions to the emotional and physical experience of the movement.
Squat: Confronting Discomfort
Squatting was a fundamental movement, and it was essential to get comfortable with the discomfort it often brought.
A bodyweight squat involved standing with feet shoulder-width apart and lowering the hips while keeping the feet flat and avoiding hunching forward.
For those looking to progress, the goblet squat involved holding a weight at chest height while performing the same movement.
The barbell back squat, while more advanced, was achievable with the right guidance.
Reflecting on the squat meant embracing awkwardness, balance, and strength. Did you feel strain, or did you sense lightness as you rose?
The goal was to deepen the squat and enhance mobility. Practising squats with a door frame or adding weights could challenge your body further.
Lunge: Breaking Free from Stagnation
Lunging involved stepping forward with one leg, lowering the back knee, and then pushing back to standing.
Side lunges and reverse lunges added variety to the movement, making it possible to challenge balance from different angles.
A slow, mindful approach to lunges was advised, helping individuals confront emotional and physical stagnation.
Lunges were about breaking free from stuck states, whether anxiety or low mood. The reflective focus was on grounding and control.
Gradually, the movement could be advanced, with the couch-to-5k challenge offering a way to transition to walking or running.
Twist: Embracing Fluidity
Twisting movements, like boxing’s jab-cross-hook-hook or tai chi’s swinging arms, helped to introduce fluidity into the body.
In boxing, the movement of twisting the torso while extending arms was both physical and mental, focusing on fluidity.
Tai chi also embraced twisting but in a more gentle, fluid way that involved softening the body and letting the arms swing freely.
Reflection during twisting exercises focused on adapting to shifts in balance and finding flow.
The twisting practice could be taken further with boxercise or tai chi classes, or even dancing, for a more dynamic approach to fluidity.
Hinge: Standing Tall
The hinge was fundamental to strength training, particularly in exercises like the deadlift, where the movement started from a hip bend.
For beginners, starting with a loaded bag or book and progressing to dumbbells helped develop the hinge movement.
In the hinge, participants could reflect on self-assertion, bodily ownership, and the confidence needed to stand tall.
The focus was on challenging slumping and embracing self-empowerment in the movement.
For those ready to go further, strength training, including kettlebell swings or deadlift training, could help refine the hinge.
Push and Pull: Harnessing Energy
Most strength training involves pushing or pulling against resistance, such as push-ups, yoga poses like downward dog, or using a barbell.
Push movements, like pressing a slam ball or performing a press-up, were opportunities to release frustration.
Pull exercises, such as the Superman pull, allowed for the body to reach upward and engage muscles in new ways.
Reflecting on pushing and pulling meant asking: what do I need to push away or pull closer in my life?
To progress, climbing, swimming, or rowing were excellent alternatives that engaged pushing and pulling in different ways.
Strength training wasn’t just about physical results; it was about self-reflection, mindfulness, and creating a stronger connection to oneself.
What kind of exercise has helped improve your mood or overall well-being?
We’d love to hear your thoughts. Share them in the comments below!
