Sadness is a normal emotional response that everyone experiences at some point. You might feel low after facing a disaster, heartbreak, or the death of your loved ones. If these feelings linger for a long time, they can be a sign of stress or even depression. One healthy way to help manage these emotions is to stay active through exercise.

How Can Exercise Help to Lift Your Mood?

Physical activity does not only improve your body’s fitness, but it can also boost your mood and improve your sleep. According to Verywell Mind, when you exercise, your body releases the "feel-good hormones" such as endorphins, serotonin, and dopamine, all of which play a role in improving your emotional state.

If you exercise and move your body regularly, it becomes easier to concentrate and push away negative thoughts that may worsen sadness or depression. For anyone who is feeling down, exercise can be a healthier emotional outlet than other coping mechanisms such as overeating or drinking alcohol. While exercise alone cannot completely solve stress or sadness, it can help regulate your emotions and gradually improve how you feel.

Types of Exercise You Can Do When You’re Stressed or Sad

Exercise can serve as a form of relaxation whenever you are under pressure. According to Verywell Fit, the following types of exercise are especially helpful for boosting your mood:

1. Yoga

Everyday Health explains that yoga combined with other treatments, such as cognitive behavioral therapy, can help in relieving stress and reduce symptoms of depression. Yoga is believed to increase mindfulness, quieten negative thoughts, and build physical strength at the same time.

You can practice hatha yoga poses, that focus on controlled breathing, stabilizing your mood, and lowering cortisol levels in the body.

2. Combining meditation with walking

A study published in Translational Psychiatry found that spending a total of 60 minutes to meditate and walk can help in relieving sadness and stress. One way to do this is to meditate for about 20 minutes, then follow it with a 10-minute walk. As you walk, move at a slow pace and concentrate on the sensation in your feet, especially when you alternate walking from one foot to the other.

This practice helps improve blood circulation throughout the body so you feel calmer and more refreshed. After finishing meditation and your warm-up walk, continue with another 30 minutes of walking at a moderate, comfortable pace.

3. Weightlifting

Strength training can also play a role in relieving stress. When you lift weights, your attention is directed toward completing each movement or set, which helps keep your mind from dwelling on worrying thoughts. Reaching your training targets can create a sense of achievement. In addition, weight training builds muscle strength and supports healthier blood flow.

4. Tai chi

Similar to yoga, tai chi has long been recognized for its potential to relieve stress and depression. The slow, flowing movements in tai chi bring together breathing, awareness, and physical activity, all with the aim of creating a feeling of inner calm.

5. Walking in nature

Research suggests that exercising or simply spending time outdoors can improve your emotional wellbeing. In one study, participants were asked to take a 50-minute walk in a natural setting and another 50-minute walk along a busy street. The results showed that walking in nature led to better psychological outcomes.

According to the NHS, there is actually no single specific type of exercise that is guaranteed to relieve stress, sadness, or depression. Any forms of physical activities can be helpful, as long as you feel comfortable and you can do it. Besides the five examples above, you are free to choose any activity you enjoy that makes you happy.

Aim for at least 150 minutes of exercise per week to help release "happy hormones" and improve your overall health. If sadness continues and is accompanied by other signs of stress, such as loss of appetite or noticeable weight loss, you should consult a doctor as soon as possible.

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