What exercises boost mental health?

For boosting mental health, a combination of endurance and strength training exercises is highly beneficial. Andrew Huberman emphasizes the importance of incorporating both cardiovascular and resistance training into your routine for optimal mental and physical health benefits.

1. Cardiovascular Exercise: Engage in 180 to 220 minutes of Zone 2 cardio each week. Zone 2 is a comfortable exercise level where you can hold a conversation but would be breathless if you increased the effort slightly. Additionally, include high-intensity workouts to elevate your VO2 max at least once a week. Activities such as running, cycling, or swimming are excellent for boosting heart health and overall fitness 1.

2. Resistance Training: Focus on performing resistance exercises that involve 6 to 10 sets per muscle group, aiming for either close to or to failure. This can be with free weights, machines, or bands. Such exercises are not only crucial for muscle development but also for improving mood and mental health 1.

Incorporating these exercises into your weekly schedule helps in maintaining brain health, enhancing cognitive function, and improving emotional well-being over both the short and long term. Regular physical activity is shown to enhance focus, memory, and even facilitate learning by improving the brain's capacity to manage stress and elevate mood 2 3.