What sports can improve mental health

The main sports that improve mental health include jogging, yoga, swimming, team ball games, Tai Chi, etc. These exercises have auxiliary improvement effects on psychological problems such as emotional disorders, anxiety disorders, and depression by regulating neurotransmitter secretion, relieving stress hormone levels, and enhancing social connections.

1. Slow jogging

Slow jogging can promote the release of endorphins and serotonin in the brain, two neurotransmitters that can produce pleasure and alleviate anxiety. Regular moderate to low intensity jogging for at least 30 minutes can help improve the emotional state of patients with mild to moderate depression. It is recommended to choose a safe environment for running, avoid exercising immediately on an empty stomach or after a full meal, and gradually adapt from a short distance of 10 minutes in the initial stage.

2. Yoga

Yoga combined with respiratory regulation and posture practice can reduce cortisol levels and enhance parasympathetic nervous system activity. The basic postures such as tree style and baby style in Hatha yoga are particularly suitable for relieving chronic anxiety caused by work pressure. When practicing, it is important to pay attention to abdominal breathing and practice for at least 3 times a week for 20-40 minutes each time for better results.

3. Swimming

Water sports reduce joint burden through buoyancy, while the uniform compression of the torso by water pressure has a calming effect. The regular swimming movements of freestyle and backstroke can help shift attention and reduce compulsive thinking. It is recommended to swim 2-3 times a week and keep the water temperature at 26-28 degrees Celsius to avoid sudden cessation after intense exercise.

4. Team sports such as basketball and badminton enhance oxytocin secretion through social interaction, improve loneliness and social avoidance behavior. Tactical coordination in sports requires concentration, which can effectively block negative thoughts and rumination. Choose moderate intensity non competitive activities, pay attention to sufficient warm-up before exercise, and avoid feeling frustrated due to technical differences.

5. Tai Chi

The slow and continuous movements of Tai Chi combined with deep and long breathing can regulate the balance of the autonomic nervous system and improve common emotional fluctuations during menopause or old age. The 24 style simplified Tai Chi is suitable for beginners, and the effect of morning practice is more significant. During practice, the knee joint should be slightly flexed and the movements should be coordinated with the breathing rhythm. In addition to regular exercise, it is recommended to maintain a balanced diet and increase the intake of foods rich in omega-3 fatty acids such as deep-sea fish and nuts. Ensure 7-8 hours of high-quality sleep and avoid using electronic devices before bedtime. Establishing a stable social circle for exercise, combined with mindfulness meditation practice, can enhance the promoting effect of exercise on mental health. If emotional symptoms continue to worsen or affect daily life, seek timely help from a professional psychologist.