New Location is Now Open!

May 10, 2025

Beat Anxiety & Depression with These Science-Backed Workouts

Back

Anxiety and depression affect over 300 million people worldwide, often leading to chronic stress, sleep disturbances, and reduced quality of life . While therapy and medication play vital roles, a growing body of research shows that structured exercise can be equally effective in managing—sometimes even surpassing—traditional treatments for mild to moderate symptoms.

1. How Exercise Impacts the Brain

  • Endorphin Release: Moderate aerobic activity triggers endorphins—natural “feel-good” chemicals—boosting mood within minutes of a session.

  • Neurotransmitter Regulation: Exercise increases serotonin and norepinephrine availability, which are often low in depression .

  • Brain-Derived Neurotrophic Factor (BDNF): Strength and cardio workouts elevate BDNF levels, promoting neuronal growth and resilience against stress.

2. Top Workout Modalities for Mental Health

A. Moderate-Intensity Cardio

  • Examples: Brisk walking, cycling, elliptical

  • Dose: 30–45 minutes, 3–5 times per week

  • Evidence: A meta-analysis in JAMA Psychiatry found 30 minutes of moderate exercise five times weekly reduced depressive symptoms as effectively as standard antidepressant medication .

B. Resistance Training

  • Examples: Squats, deadlifts, chest presses with free weights or machines

  • Dose: 2–3 sessions per week, 8–12 reps, 2–3 sets per exercise

  • Evidence: A systematic review in Psychology of Sport & Exercise reported significant reductions in anxiety scores after 8–12 weeks of progressive resistance training .

C. Mind-Body Practices

  • Examples: Yoga, Pilates, Tai Chi

  • Dose: 2–3 classes per week, 45–60 minutes each

  • Evidence: Hatha yoga has been shown to lower cortisol levels and improve mood in up to 60% of participants with anxiety disorders .

3. Real Client Success

“I started with twice-weekly circuit training at our Mount Sinai studio—within six weeks, my GAD-7 anxiety score dropped by 40%. Now I manage stress without medication.”
— Maria, Mount Sinai

4. Getting Started Safely

  1. Initial Screening: Book your free mental-health movement assessment at Redefine Fitness in Mount Sinai or Stony Brook.

  2. Customized Plan: Your trainer builds a balanced program blending cardio, strength and mind-body drills to match your fitness level and symptoms.

  3. Ongoing Support: Weekly check-ins, mood tracking, and small-group classes keep you accountable and socially connected—critical for sustained improvement.

 

Take Control of Your Mental Health

Don’t wait for symptoms to worsen. At Redefine Fitness, we merge science with compassion—offering premium, personalized programs in Mount Sinai and Stony Brook.
👉 Schedule your free mental-health assessment and start feeling better today.