Exercising is obviously great for your physical health, but it is also a key component to optimizing your mental health and reducing your stress. These are some evidence-based practices for improving your mental health through exercising.

Use your target heart rate and track your pulse regularly during exercise

https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates

To get the benefits of exercising, aim for 150 minutes of moderate or 75 minutes of vigorous (or a relatively equivalent mixture of both) throughout the week (increasing benefit has been observed with up to 300 minutes per week moderate exercise equivalent)

The ability to complete 40 pushups within 30 seconds is a sign of good cardiovascular health and associated with reduced risk for myocardial infarction

During exercise listen to activating music and set small goals to increase engagement

Hydrate when you feel thirsty, and enough to keep urine a light, transparent yellow/straw color

Resistance exercise is particularly beneficial for depressive symptoms

Endurance exercise is particularly beneficial for vascular health (heart and brain longevity)

Benefits may include:

Reduced symptoms of depression and anxiety

Improved overall sense of well being

Improved sleep (including for those with obstructive sleep apnea)

Improved memory, attention, and cognitive processing speed

Improved bone health and balance

Reduced weight gain and obesity related health complications

Reduced risk for heart disease, stroke, type 2 diabetes, high blood pressure, dementia, several types of cancer, and some complications of pregnancy

Discuss with your doctor what exercise regimen would be appropriate for you before engaging in these activities.