When you're feeling down, try this workout.

 

Try this exercise when you're sad

Sadnessfeeling can quickly derail your fitness goals andexerciseIt can cause your motivation to drop. Even simple physical activities such as making your bed and preparing a healthy breakfast cease to be a priority when your heart and mind are broken, but even if simple exercises will not eliminate the problems, they will make you feel much better and stronger and help you look at your mental state from a different perspective. Here are the best exercises you can do when you're sad...

When you're feeling down, it may be to your advantage to prioritize exercise. ExerciseDoing so can help you let go of sadness and cause your emotions to morph into something more upbeat.

Researchers have found that exercise can actually change the way your brain works, according to a comprehensive study on exercise and mental health.depressionand they've found that it can reduce your anxiety.

These exercises have a strong potential to boost your mood and increase your motivation for physical and then mental strength.

30 Minutes Meditation + 30 Minutes Walking

Research has shown that spending about 60 minutes in a split session consisting of meditation and cardio can significantly alleviate depression and ruminative thoughts . 

To follow the same approach the researchers did as study participants, spend 20 minutes doing sitting meditation. Then, walk slowly for the next 10 minutes and focus your attention on your feet as you move from one foot to the other. This allows blood to flow to your extremities before starting the aerobic part of the workout.

 

After a meditation period and a slow warm-up, walk for 30 minutes at 50 to 70% of your maximum heart rate.

Subtract your age from 220 to find your maximum heart rate. 

Researchers recommend a five-minute warm-up and cool-down during this 30-minute cardio session.

 

DO YOGA

The positive mental health effects of yoga are well documented. In a systematic review of yoga aimed at improving sadness and depressive symptoms, yoga, most commonly hatha yoga (a type of yoga that teaches physical postures), was found to be successful in reducing feelings of depression.

The following five hatha yoga poses are helpful in combating sadness, which you can perform in a sequence or alone:

• Child's Posture: Forward sitting folds like child's posture can calm down and bring a sense of peace to your body. The pose opens up your torso and makes you feel more connected to your breathing pattern. This is also a popular resting pose in almost all yoga practices.
• Downward Facing Dog acts as an inverted pose that can put pressure on your crown, balancing your mood and emotions. (Inverted poses have the head below your heart.)
• For starters, remember to keep your weight on your legs and bend your knees if your hamstrings aren't stretched.
• Bridge Pose: Chest expansion poses open your heart to make you feel happy and confident. In bridge pose, you lie flat with your knees bent as you lift your hips. This allows your chest to expand from its tucked position and creates better posture, builds a sense of confidence in your mind and keeps feelings of sadness at bay.
• Corpse Pose: The ultimate relaxation pose is the corpse pose, also known as the relaxation pose or Savasana. It is the final pose at the end of almost every yoga practice. You need to spend five to 10 minutes lying in the pose to get the full benefit.