Regular exercise is really important for improving mental health. To get the most out of it, experts suggest following these simple exercise guidelines:

How Often

• Best Frequency: Try to exercise 3 to 5 times a week to see big improvements in how you feel.
• Stay Consistent: If you can manage 2 to 3 times a week, that's still helpful!

How Long

• Length of Each Session: Aim for about 30 minutes of moderate exercise each time you work out.
• Breaking it Down: If 30 minutes feels like too much, you can break it into smaller chunks. For example, doing three 10-minute sessions can also help.

What Kind of Exercise

• Aerobic Activities: Doing things like walking, running, biking, or swimming can be really good for reducing anxiety and depression.
• Strength Training: Lifting weights or doing resistance exercises 2 to 3 times a week can also help boost your mood and brain power.

Some Facts

• One study showed that people who exercise regularly are 30-40% less likely to feel depressed.
• The World Health Organization (WHO) says that doing 75 to 150 minutes of moderate to intense activity each week can lower the chances of depression and anxiety by 20-30%.

In short, exercising regularly is a great way to take care of your mental health. It shows just how important physical activity is for feeling good!