Feeling sad can quickly destroy your fitness goals and reduce your motivation to exercise. In this situation, even performing simple physical activities, such as making your bed and making a healthy breakfast, may not be on your priority list. Prioritizing exercise can be beneficial when you’re in a moody mood. Exercising can help you get rid of sadness and turn your sad feelings into happier ones.

According to a comprehensive study on exercise and mental health, researchers found that exercise can change the way your brain works and reduce your depression and anxiety. Stay with us in the continuation of this article from Sportmagazine , we will introduce you 5 powerful and miraculous sports exercises to boost your mood.

  1. 30 minutes of meditation + 30 minutes of walking

Research has shown that approximately 60 minutes of meditation and aerobic exercise can significantly reduce depression and rumination. It is better to spend 20 minutes practicing sitting meditation. Then, for the next 10 minutes, walk slowly, focusing your attention on your feet as you walk. This allows blood to flow to your organs before the aerobic portion of the workout begins. After meditation and slow warm-up, take a 30-minute walk and then spend 5 minutes cooling down.

  1. 30 minutes of tai chi

Tai Chi is an ancient Chinese martial art that is popular all over the world for its benefits for physical and mental health. This exercise follows a series of slow and gentle movements using a combination of breathing, mental and physical activities, with the aim of achieving inner peace. Tai Chi training programs vary because there are no official standards for it, but all exercises are designed to strengthen muscles and improve blood flow.

If you are planning to enroll in a tai chi class, before enrolling, it is better to watch videos related to these exercises on the Internet or participate in a free familiarization session, and if you feel that you are interested in participating in these classes, then go to the centers and halls. Refer to sports that hold this class.

  1. A set of hatha yoga movements

The positive effects of yoga on mental health are well proven. Aiming to improve the symptoms of sadness, grief and depression, yoga has so far shown its positive and proven effects. Among the various sub-disciplines of yoga, hatha yoga has been the most successful in reducing feelings of depression. The following five hatha yoga poses are very helpful in combating sadness, and you can do them individually or in series:

Child Pose

Sitting forward can bring a sense of relaxation to your body. This movement opens and frees your upper body and allows you to connect more with your breathing pattern. This pose is a popular relaxation pose in almost all yoga practices.

Downward Facing Dog

Downward Dog acts as a reverse pose that can transfer pressure to the crown of your head and stabilize your mood and emotions (inverted movements place the head below your heart). In this movement, remember to keep your weight in your legs and bend your knees if your hamstrings aren’t stretched.

Bridge Pose

Movements that open your chest will make you feel happier and more confident. In the bridge movement, you lie flat, bend your knees, and lift your hips. This movement allows your chest to come out of its contracted position and open up. As a result, a better situation is created that creates a sense of self-confidence in you and removes the feeling of sadness.

Corpse Pose

The body pose, also known as relaxation pose or shavasana, is almost the last pose at the end of any yoga practice. You should lie down and close your eyes for 5 to 10 minutes to reap its full benefits.


This movement is actually a type of inversion that can help reduce depression by having positive effects on your feelings and emotions, as well as helping to reduce the production of cortisol (aka the stress hormone). This pose also energizes your body as it uses your shoulders, head, hamstrings, spine and core. Of course, note that if you are not good at doing this exercise, never try it alone and learn it under the supervision of a professional trainer. Because performing this movement without the help of a professional person will lead to many possible risks of injury to the head, spine and shoulders.

  1. 10 minute balance routine

In a systematic review of the relationship between exercise and happiness, researchers found that as little as 10 minutes of physical activity during the day improved mood, and balance exercises were more effective in achieving these feelings.

Balance exercises that can make you feel happy include:

Heel-toe walking

To do this exercise, you need to take a step on a straight line with one leg, for example your right leg, and then place the heel of your left foot directly in front of the toe of your right foot (like playing walnuts, I broke my childhood). It is enough to move a few steps in a fixed and neutral position, keeping the head up and with the eyes looking forward, and repeat this five times. Like yoga push-ups, tiptoeing opens the heart and makes you feel more confident.

Walking on toes

Walking 10 steps with your heel off the ground can help you strengthen different leg muscles. You should repeat this exercise for a few minutes. If you feel pressure in your legs, limit the exercise to a few steps. In a study of balance exercises, such as tiptoe walking, researchers found that a balance training program improved walking speed, but even better, they found that doing the exercise was fun and enjoyable.

He sat and got up on the chair

This exercise starts with sitting in a chair and without any help, you push yourself up through your legs to maintain your balance. This sit-to-stand movement engages your core, hips, and legs. You must repeat this 10 times. This movement improves blood circulation and brings oxygen to the brain.

straight leg lift

To be able to lift your legs straight, you need to lie down and keep your abdominal muscles engaged. Then try to keep the knees straight and you can bend your other leg. You should try to keep your knee straight as your thigh leaves the floor. Hold your leg up for two seconds and then lower it. You can repeat this exercise 10 to 15 times and then switch to the opposite leg. Doing this exercise can improve your overall energy expenditure and increase your ability to do what you love to do.

  1. An hour walk in nature

Research on the health benefits of exercise and nature shows that when you’re feeling down, going to the nearest green space can improve your mood. Research was done on people with one hour of walking on a forest path, one hour of walking along a busy road and one hour of daily routine activity. The results showed that walking in the forest brought about the greatest improvement in mental state.

last word

For some people, the feeling of sadness may be fleeting. You may be sad one day and feel good the next, and on days when you are sad, you can improve your mood by doing exercise. But if you are constantly feeling sad or depressed, you should consult a counselor or psychotherapist for help.

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