These Are the Best Exercises for Anxiety and Depression

— -- If you suffer from depression or anxiety, your workout can play a key role in managing your symptoms, thanks to the powerful link between your physical and mental health.

“We know that the old divisions of body and mind are false,” says Ben Michaelis, PhD, an evolutionary clinical psychologist and author of Your Next Big Thing: 10 Small Steps to Get Moving and Get Happy ($2; amazon.com). “The body is the mind and the mind is the body. When you take care of yourself, you are helping the whole system.”

Needless to say, you should always consult with your doctor about your treatment options, says Michaelis. But it can’t hurt to incorporate exercise, of any kind, into your routine. Research suggests that these three activities in particular could help alleviate symptoms of depression or anxiety.

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Running

But it’s also been shown to improve mood in a variety of ways, Michaelis says. “Running causes lasting changes in our ‘feel good’ neurotransmitters serotonin and norepinephrine, both during and after exercise,” he explains. What’s more: The repetitive motions of running appear to have a meditative effect on the brain.

The mental benefits can be especially powerful for people who suffer from depression. In a 2006 review published in the Journal of Psychiatry & Neuroscience, researchers found evidence that exercise can work in a similar way to antidepressants, alleviating major depressive disorder by promoting the growth of new neurons in the brain.

Also good: Running may make it easier for you to fall asleep at night, says Michaelis, which benefits your overall mental health by improving memory, lowering stress levels, and protecting against depression.

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Hiking in the woods

Newer research seems to reinforce the idea that being immersed in nature is good for your mental health. A study published last summer, for example, discovered that when young adults went on a 50-minute nature walk, they felt less anxious and had improved memory function.

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Yoga

“The great thing about yoga is that besides the stretching and core strengthening, there is a tremendous focus on breathing, which helps to slow down and calm the mind,” says Michaelis.

Experts believe that yoga’s focus on the breath is especially beneficial for your mental health because it’s difficult to be anxious when you’re breathing deeply. To take advantage of the perks of deep breathing in and out of yoga class, Michaelis suggests trying a relaxing trick popularized by Andrew Weil, MD, called the 4-7-8 breathing technique.

This article originally appeared on Health.com.