Does Exercising Help When You Feel Blue? Expert Shares Insights

Feeling blue or emotionally drained is something we all experience at times. While it may seem tough to shake off those feelings, exercise could be the perfect solution. We spoke to Dr Santosh Bangar, Senior Consultant Psychiatrist at Gleneagles Hospitals, Parel, Mumbai, who explained how physical activity can boost mood, reduce stress, and improve mental well-being.

Does Exercising Help When You Feel Blue?

When people feel upset or emotionally down, they often turn to music, movies, or rest for relief. But one underrated mood booster is exercise. Dr Santosh Bangar sheds light on its positive impact, stating, "Taking regular exercise is very effective for those feeling upset or blue. During exercise, the body releases the ‘feel-good’ hormone called endorphin. These hormones can further lift your mood while making you feel better," says Dr. Bangar.

Endorphins, often referred to as "happy hormones," are chemicals that interact with brain receptors to reduce pain and trigger a sense of well-being. The good news is, you don’t have to engage in intense workouts to feel the benefits. Simple physical activities like yoga, walking, and even dancing can bring about a positive change. Here are some activities that can lift your spirits:

1. Yoga – Promotes calmness and mental clarity.
2. Walking or Jogging – Offers fresh air, nature therapy, and a change of scenery.
3. Dancing – Combines physical movement with music, making it a joyful experience.
4. Swimming or Cycling – Provides a sense of accomplishment and refreshes the mind.
5. Stretching or Low-Impact Workouts – Eases tension in the body and mind, promoting relaxation.

These activities act as natural stress relievers, distracting you from negative thoughts and boosting your mood. Over time, regular physical activity becomes a healthy habit that contributes to better mental well-being.

Is There A Correlation Between Mental Health And Exercise?

Yes, there is a strong link between mental health and exercise. Dr Santosh Bangar highlights the impact physical activity has on mental well-being, stating, "There is a significant connection between exercise and mental health. Regularly engaging in physical activities and exercises can help reduce mental health issues like anxiety, depression, sleep disorders, and stress," he explains.

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Here’s how exercise strengthens mental health:

• Reduces Anxiety And Depression – Regular workouts reduce the body's production of stress hormones like cortisol and increase the release of endorphins, which improve mood.
• Improves Sleep – Physical activity enhances sleep quality, helping you wake up feeling fresh and energised.
• Boosts Brain Function – Exercise improves blood flow to the brain, enhancing memory, focus, and decision-making.
• Builds Resilience To Stress – Dealing with the physical challenges of exercise trains the mind to handle difficult situations more calmly.

Studies have shown that people who regularly exercise are less likely to experience symptoms of anxiety and depression. The mental benefits are long-lasting, especially when physical activity becomes a daily habit.

How To Motivate Ourselves Through Exercise When We Feel Upset?

It’s natural to feel unmotivated when you're feeling down. Dr. Santosh Bangar offers simple, practical tips to make exercise a part of your daily routine, even on tough days. "Start by picking an exercise or physical activity that gives you joy or makes you happy. It can be anything from yoga, meditation, cycling, and walking to dancing," says Dr. Bangar. Here are some easy ways to motivate yourself:

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Start Small With Realistic Goals

When you're feeling upset, the idea of a long workout can be overwhelming. Instead, set small goals, like a 10-minute walk or a 5-minute stretching session. Small victories can boost your motivation. "Setting tiny and realistic goals such as exercising for 10 minutes and then rewarding yourself every time you achieve those goals can be helpful," advises Dr. Bangar.

Celebrate Your Progress

Reward yourself for small achievements. Every time you complete a 10-minute workout, give yourself a treat – it could be as simple as watching your favorite TV show or enjoying a healthy snack.

Do What You Love

Pick an activity that feels enjoyable rather than burdensome. If yoga or stretching is your thing, go for it. Love music? Try dancing. Mixing exercise with fun can improve your mood instantly.

Don’t Overdo It

It’s important to start slowly and increase the intensity of your workouts gradually. This prevents exhaustion and avoids injuries. "You can gradually increase the intensity and the timing of those activities as your body gets adjusted to avoid physical strain on your body," advises Dr Bangar.

Create a Fun Environment

Playing music, watching a movie, or listening to a podcast while you exercise can make the experience more enjoyable. "Putting on your favourite movie, song, or podcast while you perform these activities or exercises can help brighten your mood," suggests Dr Bangar.

Find A Workout Buddy

Exercising with a friend or partner increases accountability and makes workouts more enjoyable. You’re more likely to stick to your routine if you have someone to share the journey with. "Having an exercise buddy or partner can help with motivation to create a daily routine," Dr Bangar adds.

Exercise isn’t just good for your body — it works wonders for your mind too. Start small, stay consistent, and remember — movement is medicine for your mind and body.

Image Credits: Freepik

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