Best Exercises For When You're Feeling Down

If you feel anxious or depressed, your initial reaction may be anywhere from curling into a ball, to calling a friend to talk. While you may not feel like hitting the trails for a run to get rid of those anxious jitters, or busting out the free-weights to turn that frown upside down, it will seriously help. Getting into the habit of working it out at the first sign of sadness will help you to become self-sufficient in managing your feelings instead of the other way around.

Here are the best exercises to do when you're feeling down:

1. Running

A 2014 study shows that running for just 5 minutes a day increases life expectancy. Running also burns calories, torches fat, and many unhealthy food cravings. But aside from all that, how will you feel better? Running is also known to promote more restful sleep, easing the anxiety that comes from restlessness, not to mention the endorphins that you earn each time you lace up. 

With these many benefits, ready, set, go! If, however, you're just getting started, feel free to begin with interval jogging, alternating between a light jog and brisk walk. If that's too much to start, look to the next option: a nature hike.

2. Nature Hiking

If running isn't quite your speed, the next-best-thing? Walking it out, ideally in a place where you can hear birds chirping, feel gravel under the grip of your shoes, and breathe in a view of greenery. A 2009 Environmental Health and Preventative Medicine study shows that a 20-minute nature hike lowered stress levels significantly more than a jaunt in a city.

No nature in sight? No problem. Even envisioning nature while meditating can provide some of the same benefits. Or try playing a nature soundtrack as you make you way to a local park or patch of greenery/brownery in your area.

3. Yoga

Recent studies have found that yoga is more effective at combatting depression than antidepressants. Focusing on your breath, just as with meditation practices, has been scientifically proven to reduce anxiety, and promote clarity of mind. Bonus? It can be done in the comfort of your own bed. Try it: downward dog, child's pose, or cobra pose.