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An apple a day keeps the doctor away

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One of the most popular adages is “An apple a day keeps the Doctor away”. But, on second thoughts I have always wondered why is it said so? Do we really know what makes an apple so special? Why is it that we never hear an orange or a banana a day keeps the doctor away? Does apple really have any value? Could an apple honestly help a person to maintain perfect health?

In the 19th century, a publication printed this adage saying: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” Nearly, 150 years later, variations of this adage is still quoted. It’s unlikely that the saying would have maintained such popularity if there wasn’t some truth to it, right? With that in mind, let’s consider some of the apple’s components and their effects on our health.

Apples have properties that no other fruits have and its benefits have been proven overtime. We will be able to get the benefits of these properties individually with other fruits, but an apple combines everything and makes it simpler. It has been shown over and over that if it’s not simple, easy and fast, people won’t take care of their health.

Apples have a good claim to promote health. They contain Vitamin C, which aids the immune system. A lot of people who lack Vitamin C in their diet have poor healing, bruise easily and have bleeding gums. It can prevent both coronary heart disease and cardiovascular disease because apples are rich in flavonoid. Flavonoids are also known for their antioxidant effects. Apples contain phenols, which have a double effect on cholesterol. It reduces bad cholesterol and increases good cholesterol. They prevent LDL cholesterol from turning into oxidized LDL, a very dangerous form of bad cholesterol which can be deadly.

Apple protects your brain from brain disease. This is something that many people don’t know, and when you consider that your brain makes the person you are, it gives a whole new perspective. Apple has substances called phytonutrients, and these phytonutrients prevents neurodegenerative diseases like Alzheimer’s and Parkinsons.

We are all aware that cancer comes in several forms and in different places. Apples target multiple cancers such as colon cancer, prostate cancer and breast cancer in women. A research at the University of Nottingham Research shows that people who eat 5 apples or more per week have lower respiratory problems, including asthma.

The best thing about apples are that they are low in calories. A regular size apple has between 70-100 calories. Eating an apple when craving for candy or chocolate can make the desire disappear since Apple in itself contains sugar, but gives you only ¼ of the calories. They taste great too! Not only that, they also come in many flavours and colours. Not in a mood for a red apple? Why not get a green one. Their taste can vary greatly, but still give you all the apple benefits. Variety is an important element to maintain your health.

An Apple can also prevent tooth decay. Tooth decay is an infection that seriously damages the structure of your teeth, which is caused primarily because of bacteria. The juice of the apples has properties that can kill up to 80% of bacteria. So there you go, ‘an apple a day also keeps the dentist away too’!

With all these benefits that Apples bring with it I would say an Apple a day does not just keep the doctor away but does a Lot More Than That!

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The Science of Power Naps: How Long is Too Long?

It’s 3 pm, lunch is settling, and your eyelids feel heavy. A short nap can be one of the simplest ways to get through that slump. But anyone who has “just closed their eyes for a bit” and woken up an hour later, foggy and grumpy, knows that naps can backfire.

The difference comes down mostly to length and timing. Here’s what the research says about how long to nap, when to do it, and when frequent long naps may be a sign of something worth checking.

At a glance

  • Aim for 10–20 minutes. Short naps boost alertness with little grogginess afterwards. In one lab study, a 10-minute nap gave the quickest benefit.
  • Nap in the early afternoon. Napping after about 3 pm can make it harder to sleep at night.
  • Longer isn’t better. Naps of 30 minutes or more are more likely to leave you groggy (“sleep inertia”) for a while after waking.
  • Regular naps over an hour are linked with health risks. Large reviews link them with higher rates of heart disease, metabolic problems and early death, although they don’t prove that the naps are the cause.
  • Naps don’t replace night-time sleep. If you need a nap every day, look at your night-time sleep first.
  • Feeling very sleepy despite a full night’s sleep? Speak to a doctor. It can be a sign of a sleep disorder such as sleep apnoea.

What happens in your brain when you nap

Why you feel sleepy in the afternoon

That early-afternoon slump isn’t only about a heavy lunch. Your body clock has a natural dip in alertness around 1–3 pm, and it’s stronger if you slept badly the night before. A very large lunch may add to the drowsiness, and many people find a lighter, balanced lunch keeps them more alert.

Sleep happens in stages

When you fall asleep, your brain moves through different stages of sleep:

  • Light sleep (N1 and N2): the first few minutes are very light sleep, followed by stage 2, which typically lasts 10–25 minutes. Waking from these stages is fairly easy.
  • Deep sleep (N3): this follows, and it’s much harder to wake from.
  • REM sleep: the dreaming stage, which usually comes later.

A full cycle through these stages takes about 90 minutes on average.

Why length matters: sleep inertia

Wake up during deep sleep and you’re likely to feel groggy, slow and disoriented for a while. This is called sleep inertia. According to the Mayo Clinic, it usually wears off within about 35 minutes, but that’s long enough to spoil the point of a nap if you have a meeting or need to drive.

That’s the whole logic of the power nap: sleep long enough to get the benefit of light sleep, but wake up before you sink into deep sleep.

How long should a power nap be?

One of the best-known studies on nap length comes from Flinders University in Australia. Researchers restricted 24 healthy young adults to about five hours’ sleep, then compared afternoon naps of 5, 10, 20 and 30 minutes. As one summary of the study reports:

  • 5 minutes gave few benefits compared with no nap.
  • 10 minutes gave immediate improvements in alertness and performance, with some benefits lasting up to about 155 minutes.
  • 20 minutes also helped, but the improvements only showed up about 35 minutes after waking.
  • 30 minutes caused a period of grogginess and poorer performance straight after waking, before the benefits kicked in.

The researchers concluded that the 10-minute nap was the most effective of the lengths they tested. Most health organisations suggest a similar window: the Mayo Clinic describes 20–30 minutes as ideal, noting that longer naps are more likely to leave you groggy.

Nap lengths compared

Nap length What to expect Best for
10–20 minutes Mostly light sleep; quick boost in alertness with little or no grogginess A workday slump, before driving (after pulling over safely), studying
30–60 minutes More likely to reach deep sleep; often groggy for a while after waking Rarely ideal; leave time to wake up properly before anything demanding
About 90 minutes Roughly one full sleep cycle, so you may wake from lighter sleep; more likely to affect night-time sleep Occasionally, when you’re seriously short of sleep, such as before a night shift
Regularly over 60 minutes Linked in studies with higher health risks (see below) Worth discussing with a doctor if it’s a daily need

These are general guides. Some people wake refreshed after 30 minutes; others feel foggy after 15. Notice what works for you, and keep it short if you’re unsure.

The benefits of a short nap

A well-timed short nap won’t make up for weeks of poor sleep, but it can help in the moment. According to the Mayo Clinic, naps can:

  • reduce tiredness and improve alertness
  • lift your mood and help you relax
  • support performance, including reaction time and memory

What the research shows

  • Alertness on the job: in a well-known NASA study in the 1990s, long-haul pilots who were allowed a planned nap in the cockpit while colleagues flew showed up to 54% better alertness and up to 34% better job performance than pilots who didn’t nap. The pilots had a 40-minute rest opportunity, and the naps behind these results lasted about 26 minutes. These are best-case figures from a specific setting, but they show why some workplaces build in planned rest.
  • Sleepy driving: in a driving-simulator study at Loughborough University in the UK, sleepy drivers who had caffeine followed by a 15-minute nap had far fewer sleep-related incidents than with caffeine alone, even when they didn’t fully fall asleep. If you feel drowsy while driving, the safest choice is always to stop somewhere safe and rest.
  • Brain health: a 2023 UK Biobank study from University College London found that people genetically more likely to nap habitually had slightly larger total brain volume. The effect was modest and needs confirming, and the study didn’t look at nap length, so it isn’t a reason to start napping if you don’t need to.

What about a “coffee nap”?

Caffeine takes a little while to kick in, so some people drink a cup of coffee or tea and then nap for 15–20 minutes, aiming to wake just as it starts working. The driving study above suggests the combination can work well for sleepy people. If you try it, keep it to the early afternoon so the caffeine doesn’t disturb your night-time sleep, and skip it if caffeine makes you jittery or you’ve been advised to limit it.

How long is too long? When naps may be a warning sign

Short naps appear harmless for most people. Long, regular naps are a different story.

  • A 2020 analysis presented at the European Society of Cardiology Congress pooled more than 20 studies with over 313,000 people. Naps longer than 60 minutes were linked with a 30% higher risk of death from any cause and a 34% higher risk of cardiovascular disease compared with not napping. Naps under an hour weren’t linked with heart disease.
  • An earlier analysis of 21 studies and over 307,000 people from Asia and the West found a J-shaped link between nap length and metabolic syndrome: no increased risk below about 40 minutes, but rising risk with longer naps.

These studies show associations, not cause and effect. Long daytime naps may simply be a marker of something else going on, such as poor night-time sleep, an undiagnosed sleep disorder, depression or another health condition. That’s exactly why they’re worth paying attention to.

Naps and night-time sleep

Short naps rarely affect night-time sleep. But long or late naps can make it harder to fall asleep at night, especially if you already have insomnia. The NHS advises people with insomnia to avoid napping during the day. If you struggle to sleep at night, try cutting out daytime naps for a couple of weeks and see whether your night-time sleep improves.

When to see a doctor

Speak to your doctor if:

  • you need to nap more than usual, or feel sleepy during the day even after a full night’s sleep
  • you snore loudly, or someone has noticed your breathing stop and start or you gasp or choke during sleep. These are signs of sleep apnoea, which also causes daytime tiredness, poor concentration and morning headaches
  • you fall asleep at unexpected times, such as during conversations or at the wheel
  • daytime sleepiness started after beginning a new medicine

Untreated sleep apnoea and excessive sleepiness increase the risk of accidents, including on the road, so it’s worth getting checked rather than relying on naps to cope.

How to take a better power nap

  1. Time it right. Aim for early afternoon, roughly between 1 pm and 3 pm, when your natural dip in alertness happens. The Mayo Clinic notes that napping after 3 pm can get in the way of night-time sleep.
  2. Set an alarm. Most people take a few minutes to drop off, so set an alarm for about 20 minutes to get 10–20 minutes of actual sleep.
  3. Make it easy to switch off. A quiet, dark, comfortably cool spot helps. At work, an eye mask, earplugs or noise-cancelling headphones can turn a reclined chair into a nap spot.
  4. Don’t worry if you don’t fall asleep. Simply lying still with your eyes closed for 10–15 minutes can still feel restful.
  5. Wake up properly before anything demanding. Give yourself a few minutes to get moving: stand up, splash water on your face, step into daylight or take a short walk. Avoid driving or any task needing quick reactions until you feel fully alert.
  6. Watch the caffeine clock. If you have tea or coffee with your nap, keep it to the early afternoon. The NHS advises avoiding tea and coffee for at least six hours before bed.
  7. Mind your lunch. A balanced, not-too-heavy lunch can make the afternoon slump easier to manage. Our meal-prep guide has lunch ideas that keep you going through the afternoon.

If you work shifts

Shift work disrupts your body clock, and planned naps can help. A nap before a night shift, or a short nap during a break if your workplace allows it, can improve alertness. If you’re very sleepy after a night shift, consider a short nap or other transport before driving home.

If you don’t nap at all

That’s fine. Napping isn’t essential if you sleep well at night and feel alert during the day, and the studies above give no reason for non-nappers to start. Some people simply can’t sleep during the day, and that’s normal too.

The bottom line

For most people, the best power nap is short and early: 10–20 minutes, sometime between lunch and 3 pm. That’s enough to sharpen your focus and lift your mood without leaving you groggy or stealing your night-time sleep. Long naps are a different matter. If you regularly need an hour or more in the day, treat it as a signal to look at your night-time sleep, and to talk to a doctor if the tiredness doesn’t add up.

Pro Tip: Use the GOQii App to track your sleep and see how naps, caffeine and bedtimes affect your nights. Your GOQii Personalised Health Coach can help you build a sleep routine that keeps you alert through the day, with or without a nap.

Frequently asked questions

How long should a power nap be?

For most adults, 10–20 minutes of sleep is ideal. In one study, a 10-minute nap gave immediate improvements in alertness that lasted up to about two and a half hours. Longer naps are more likely to leave you feeling groggy.

Is a 1-hour nap too long?

Occasionally, it’s fine if you’re very short of sleep, but expect to feel groggy for a while afterwards. Regular naps of an hour or more have been linked in studies with higher risks of heart disease and metabolic problems, so if you need long naps often, check your night-time sleep and speak to a doctor.

What is the best time to take a nap?

Early afternoon, roughly between 1 pm and 3 pm, when alertness naturally dips. Napping after 3 pm can make it harder to fall asleep at night.

Why do I feel worse after a nap?

You probably woke from deep sleep, which causes “sleep inertia”: grogginess that usually passes within about 35 minutes. Keeping naps under 20 minutes helps you wake from lighter sleep.

Do naps make up for lost sleep at night?

Only partly. A short nap can improve alertness for a few hours, but it doesn’t replace a full night’s sleep. Most adults need 7 or more hours of sleep a night.

Does a coffee nap work?

It can. In a driving-simulator study, sleepy drivers who had caffeine followed by a 15-minute nap had far fewer sleep-related incidents than with caffeine alone. Keep it to the early afternoon so the caffeine doesn’t affect your night-time sleep.

Is it bad to need a nap every day?

Not necessarily. Many people enjoy a short daily nap. But if you feel very sleepy every day despite sleeping 7–9 hours, snore loudly or fall asleep at unexpected times, speak to a doctor, as this can be a sign of a sleep disorder such as sleep apnoea.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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7 Reasons Why Pulses Are Good For You!

Pulses are one of the healthiest, cheapest and most versatile foods in the Indian kitchen. A daily bowl of dal, chana or rajma adds protein, fibre and key minerals to your diet, and research links regular pulse eating to lower cholesterol and better blood sugar control.

Pulses are the dried, edible seeds of legume plants: lentils (masoor), pigeon peas (toor or arhar), chickpeas (chana), mung beans (moong), black gram (urad), kidney beans (rajma) and cowpeas (lobia), among others. Most Indian homes already eat them every day. Here are seven reasons to keep them on your plate, and to eat a little more.

Pulses at a glance

  • Protein-rich: pulses contain about 20–25% protein, two to three times more than cereals.
  • Good for your heart: about one serving a day lowered LDL (“bad”) cholesterol by around 5% in trials.
  • Steadier blood sugar: in people with diabetes, diets richer in pulses modestly improved long-term blood sugar control.
  • Better together: dal with rice or roti gives better-quality protein than either alone.
  • Cheap, long-lasting and kind to the soil: dried pulses keep for months and need little fertiliser to grow.

7 reasons pulses are good for you

  1. 1. They’re one of the best sources of plant protein

    Pulses contain about 20–25% protein, two to three times more than cereals, according to the UN Food and Agriculture Organization (FAO). For the many Indians who eat little or no meat, dal, chana and rajma are often the main source of protein in the day.

    That makes them useful at every age: for growing children, for women’s higher iron and folate needs, especially in pregnancy, and for older adults who need enough protein to protect their muscles.

    2. They’re packed with fibre and minerals

    Pulses are a good source of fibre and of iron, magnesium, potassium, phosphorus, zinc and B vitamins such as folate. Fibre keeps digestion regular and helps you feel full for longer, which can make it easier to manage your weight.

    For more on how fibre supports digestion and heart health, see our guide to high-fibre foods.

    Tip: eat iron-rich pulses with a source of vitamin C, such as lemon on your chana or tomatoes in your dal, to help your body absorb the iron.

    3. They’re good for your heart

    Pulses are naturally low in fat and contain almost no saturated fat. A review of 26 trials found that eating about one serving of pulses a day (around 130 g) lowered LDL (“bad”) cholesterol by about 5% compared with similar diets without pulses. That’s a modest but meaningful change from a simple food swap.

    To keep the benefit, watch the extras: a heavy tadka of ghee, or cream in dal makhani, adds the saturated fat that pulses themselves don’t have.

    4. They help keep blood sugar steady

    Pulses release their energy slowly. In a review of 41 trials, diets that included more pulses gave a modest improvement in long-term blood sugar control, lowering HbA1c by about 0.5%. In a three-month trial in 121 adults with type 2 diabetes, adding about one cup of legumes a day lowered HbA1c by 0.5% and systolic blood pressure by 4.5 mm Hg more than a wheat-fibre diet.

    Pulses aren’t a treatment for diabetes, but they are a smart swap for some of the refined rice, maida or sweets on your plate. Keep taking any medicines you’ve been prescribed.

    5. They make your grains more nutritious

    Pulses and cereals have different strengths in their protein. Eaten together, as in dal-chawal, rajma-rice, khichdi or idli-sambar, the protein quality of the meal improves. Traditional Indian meals got this right long before nutrition science explained why.

    6. They’re affordable and keep for months

    Pulses are among the cheapest sources of protein you can buy. Because they are dried seeds, they store well for months in an airtight container, so there is little waste. Keep a few different kinds in the kitchen, and you always have a quick, nourishing meal to hand.

    7. They’re good for the planet

    Pulse plants work with soil bacteria to take nitrogen from the air and turn it into a form plants can use. This improves soil fertility and reduces the need for synthetic fertiliser, which takes a lot of energy to make. Choosing pulses more often is a small, practical way to eat more sustainably.

Common Indian pulses and how to use them

Eating a mix of pulses through the week gives you a wider range of nutrients and keeps meals interesting.

Pulse Also called Easy ways to eat it Cooking note
Moong (whole or split) Green gram Moong dal, khichdi, chilla, sprouts Quick to cook and usually the easiest to digest
Masoor Red lentil Masoor dal, soups Split masoor cooks in 15–20 minutes without soaking
Toor Arhar, pigeon pea Everyday dal, sambar A staple dal across much of India
Chana Bengal gram, chickpea Chole, roasted chana, sundal, besan chilla Soak whole chana overnight before cooking
Rajma Kidney beans Rajma-chawal, salads, wraps Soak overnight and boil until fully soft: undercooked kidney beans can make you ill
Urad Black gram Idli, dosa, dal makhani Fermented batters (idli, dosa) are gentle on the stomach
Lobia Cowpea, black-eyed pea Lobia curry, salads Soak for a few hours to cut cooking time

How much should you eat?

The ICMR–National Institute of Nutrition’s My Plate for the Day suggests about 85 g of pulses a day (raw weight) for an adult eating around 2,000 calories, with eggs, fish or meat able to replace part of that. In practice, that is roughly one to two bowls of dal, chana or rajma spread across the day.

Easy ways to eat more pulses

  • Make dal a daily habit at lunch or dinner, and make it a little thicker than usual.
  • Start the day with pulses: moong dal chilla, besan chilla, idli, dosa or a sprouts salad.
  • Snack on them: roasted chana, a bowl of sundal, or other quick, healthy snacks.
  • Pack them for work: rajma or chole bowls and sprouts chaat keep well, as our meal-prep guide
  • Add them to what you already cook: a handful of chana in pulao, moong in upma, or lobia in a vegetable curry.

Gas and bloating: how to make pulses easier to digest

The most common reason people avoid pulses is wind. Pulses contain fermentable carbohydrates (oligosaccharides such as raffinose) that our small intestine can’t break down, so gut bacteria ferment them further along. That is part of why they feed a healthy gut, and also why a large bowl after weeks without them can leave you uncomfortable.

A few simple habits help most people:

  • Soak whole pulses. Soak rajma, chana, lobia and whole urad for 8–12 hours (overnight), then discard the soaking water and cook in fresh water. Soaking draws out some of the gas-forming sugars.
  • Cook them thoroughly. Pressure-cook until soft. Undercooked pulses are harder to digest, and raw or undercooked rajma can make you ill (see the table above).
  • Start small and build up. If you rarely eat pulses, begin with a small katori a day and increase over two to three weeks. Many people find their gut adapts.
  • Begin with the gentler dals. Split, husked dals such as moong and masoor are usually easier on the stomach than whole beans.
  • Use traditional tempering. Hing (asafoetida), jeera, ginger and ajwain are classic additions to dal. Evidence that they reduce gas is limited, but they make pulses tastier and many people find them helpful.
  • Drink enough water as you increase fibre, and spread pulses across meals rather than eating a large amount at once.

Who should take care

Pulses suit most people, but a few groups should check with a doctor or dietitian about how much and which kinds to eat:

  • Chronic kidney disease: pulses contain potassium and phosphorus, which some people with kidney disease need to limit. Your renal team can advise on portions and preparation.
  • Irritable bowel syndrome (IBS): many pulses are high in FODMAPs, which can trigger symptoms. A dietitian can help you find the types and portions you tolerate rather than cutting them out completely.
  • Gout or high uric acid: follow the advice of your doctor about your overall diet. Plant sources of purines appear to be less of a concern than meat and seafood, but individual advice matters.
  • Persistent or severe digestive symptoms: ongoing pain, bloating, changes in bowel habit or weight loss are worth a medical check-up rather than simply avoiding foods.

The bottom line

Pulses are one of the most useful foods in the Indian kitchen: affordable, filling, rich in protein and fibre, and backed by good evidence for heart health and blood sugar control. You don’t need anything exotic. A katori of well-cooked dal, a bowl of rajma or chana, or a handful of roasted chana as a snack, eaten most days alongside vegetables and whole grains, is a simple habit that adds up over time.

Pro Tip: Use the GOQii App to log your meals and see how often pulses actually make it onto your plate across the week. Your GOQii Personalised Health Coach can help you work more dals and beans into meals you already enjoy, and adjust portions to suit your goals.

Frequently asked questions

Are pulses and legumes the same thing?

Not quite. Legumes are all plants in the pea family, including peanuts, soybeans and fresh green peas. Pulses are the dried, edible seeds of legumes, such as lentils, dried beans, chickpeas and dried peas. In India, most dals are pulses.

Are pulses a good source of protein for vegetarians?

Yes. Dried pulses are roughly 20–25% protein by weight, about twice as much as most cereals. Eating them with rice, roti or millets gives a more complete mix of amino acids, which is why dal–chawal and rajma–chawal work so well together.

How much dal should I eat a day?

The ICMR–National Institute of Nutrition suggests about 85 g of pulses a day (raw weight) for an adult eating around 2,000 calories, with eggs, fish or meat able to replace part of that. That is roughly one to two bowls of dal, chana or rajma spread across the day. Your needs may differ depending on your age, activity and health.

Are pulses good for people with diabetes?

Pulses are a sensible choice for most people with diabetes. They are high in fibre, digest slowly and have a low glycaemic index, and studies have linked regular intake with modest improvements in blood sugar control. Watch the portion of rice or roti eaten with them, and talk to your doctor or dietitian about a plan that suits you.

Why do pulses cause gas, and how can I reduce it?

Pulses contain fermentable sugars that gut bacteria break down, producing gas. Soaking whole pulses and discarding the water, cooking them thoroughly, starting with small portions and choosing gentler dals like moong can help.

Which dal is easiest to digest?

Split, husked moong dal is generally considered the easiest to digest, which is why it is often used in khichdi for people who are unwell. Masoor dal is also fairly light. Whole beans such as rajma and chana tend to be heavier.

Can I eat pulses every day?

For most healthy people, yes. Eating pulses daily is an easy way to add protein and fibre. If you have kidney disease, IBS, gout or another condition that affects your diet, ask your doctor or dietitian how much is right for you.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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How Exercise Impacts Mental Health

Regular exercise is one of the most reliable ways to protect your mental health. It can lift your mood, ease stress and anxiety, help you sleep, and lower your risk of depression, and you don’t need a gym to get the benefits.

Most of us know the feeling: a brisk walk after a tense day, and the mind feels a little clearer. That isn’t just a pleasant side effect. Large reviews of hundreds of studies now show that physical activity has a real, measurable effect on depression, anxiety and stress.

This guide explains what the research shows, why movement helps the mind, how much and what kind of exercise to aim for, and how to start when you’re feeling low. It also covers what exercise can’t do, and when to get support.

Exercise and mental health at a glance

  • Even a little helps. People doing half the recommended activity had an 18% lower risk of depression than those doing none.
  • It eases existing symptoms. Walking, jogging, yoga and strength training all reduced depression symptoms in trials.
  • Any type counts. Choose something you enjoy enough to keep doing.
  • Short, regular sessions work. Aim for about 150 minutes a week, but start smaller if you need to.
  • It works alongside treatment, not instead of it. If you have depression or anxiety, keep talking to your doctor or therapist.

What the evidence shows

The World Health Organization states that physical activity reduces symptoms of depression and anxiety, enhances brain health, and can improve overall well-being, and lists better sleep and thinking among its benefits. Three large reviews show how strong that evidence is.

Study What it looked at What it found
Pearce et al., JAMA Psychiatry, 2022 15 studies, 191,000 adults followed over time Half the recommended activity was linked to an 18% lower risk of depression, and the full recommendation to 25% lower.
Noetel et al., BMJ, 2024 218 trials, 14,170 people with depression Walking or jogging, yoga and strength training gave moderate reductions in depression symptoms, with more benefit at higher intensity.
Singh et al., British Journal of Sports Medicine, 2023 97 reviews, over 1,000 trials and 128,000 people Exercise improved depression, anxiety and psychological distress across many groups. Resistance training helped depression most; yoga and mind–body exercise helped anxiety most.

The research has limits. Many trials are small, and people know whether they are exercising, which can affect results. But the overall direction is clear and consistent: moving more is good for the mind.

What it can help with

  • Low mood and depression: both lowering the risk and easing symptoms, especially mild to moderate depression.
  • Anxiety and stress: many people feel calmer after exercise, and regular activity can reduce anxiety over time.
  • Sleep: being active during the day can help you fall asleep and sleep better.
  • Focus and memory: regular activity supports brain health and thinking skills.
  • Self-esteem: reaching small goals and feeling stronger can build confidence.

Why exercise helps your mind

Scientists are still working out exactly how exercise helps mental health. It is probably a mix of effects on the brain, the body and daily life.

  • Feel-good chemicals. Harder exercise releases endorphins, behind the well-known “runner’s high”. But most of the lasting benefit comes from regular, moderate activity.
  • A healthier brain. Regular activity triggers growth factors that help nerve cells form new connections, including in the hippocampus, an area involved in mood that is often smaller in people with depression.
  • A calmer stress response. Regular exercise may help your body handle stress better, so that over time you feel less tense day to day.
  • Better sleep. Being active during the day tends to improve sleep, and good sleep is closely tied to mood.
  • A sense of achievement. Finishing a walk or lifting a little more than last week gives you small wins, which matter most when you’re feeling low.
  • Time with others and outdoors. A walking group, a game of badminton or a yoga class adds social contact and fresh air, both good for wellbeing.

The benefits build over time. Harvard Health notes that most people begin to feel better a few weeks after starting, so it’s worth sticking with it even if the first sessions feel hard.

How much exercise, and what kind?

The WHO recommends adults get at least 150 minutes of moderate activity a week, such as brisk walking, and adds that any amount is better than none. That target is also a good aim for mental health, but the research shows benefits start well below it.

Type Examples Good for
Walking or jogging Brisk walks, jogging, cycling, swimming Depression and mood; one of the most effective types in trials, and the easiest to start
Yoga and mind–body Yoga, tai chi, pilates Anxiety and stress; also rated among the most acceptable by participants
Strength training Bodyweight exercises, resistance bands, weights Depression; strength training showed some of the biggest benefits
Dance and sport Zumba, garba, badminton, football Mood and social connection; fun makes it easier to keep going

Tips for getting the most out of it

  • Pick what you’ll actually do. The best exercise for your mental health is the one you keep doing.
  • Push a little, when you can. Trials found that more vigorous exercise tended to give bigger benefits. Brisk enough that you can talk but not sing is a good level.
  • Go outside when possible. A walk in a park or green space adds fresh air and daylight.
  • Make it social. Walking with a friend or joining a group adds company and helps you show up.

Getting started when you’re feeling low

When your mood is low, even a short walk can feel like a lot. That’s normal, and it’s why starting small matters more than starting big.

  1. Start with 5–10 minutes. A short walk around the block or 10 minutes of stretching is a real start. The NHS notes that even a brisk 10-minute walk can clear your mind and help you relax.
  2. Tie it to something you already do. Walk after your morning chai, or stretch before bed.
  3. Lower the bar on hard days. On a bad day, putting on your shoes and stepping outside counts.
  4. Plan it, don’t wait for motivation. Mood often improves after you move, not before. Put it in your calendar like any other appointment.
  5. Bring someone along. A friend, family member or walking group makes it easier to show up and adds company.
  6. Notice how you feel afterwards. A quick note of your mood before and after can show you the difference over a few weeks.
  7. Build up slowly. Add a few minutes each week until you’re closer to 30 minutes on most days.

Pair it with other habits that protect your mind

Exercise works best alongside other everyday habits. Regular sleep, a few minutes of daily meditation, and noticing when stress drives your eating all support your mental health too.

What exercise can’t do, and when to get help

Exercise is a powerful tool, but it isn’t a cure-all. It works best alongside professional care, not instead of it. In the UK, for example, NICE recommends group exercise as one treatment option for less severe depression, usually guided by a trained practitioner. The authors of the large reviews above also see exercise as complementing therapy and medicines, not replacing them.

  • Don’t stop prescribed medicines without talking to your doctor, even if you start feeling better.
  • See a doctor or mental health professional if low mood, worry or loss of interest lasts more than two weeks, or affects your work, sleep, eating or relationships.
  • Talk to someone if exercise starts to feel compulsive, for example if you feel unable to miss a session, or it’s tied to strict rules about food or weight.

Free support in India

Tele-MANAS, the Government of India’s mental health helpline, is free, open 24 hours a day and available in around 20 languages. Call 14416 or 1800-891-4416.

If you or someone you know is thinking about suicide or self-harm, or is in immediate danger, call 112 or go to the nearest hospital emergency department straight away.

The bottom line

Exercise is one of the simplest, cheapest and best-supported ways to look after your mental health. It can lower your risk of depression, ease low mood, anxiety and stress, and help you sleep and think more clearly. You don’t need a gym or a long workout: a brisk walk, a yoga session or a few bodyweight exercises all count. Start small, choose something you enjoy, and keep going. And if you’re struggling, reach out for support alongside it.

Pro Tip: Use the GOQii App to track your steps, workouts and sleep, and note how you feel each day to see how movement affects your mood over time. Your GOQii Personalised Health Coach can help you build an activity routine that fits your life and keeps you motivated on harder days.

Frequently Asked Questions (FAQs)

  1. Can exercise help with depression?

Yes. Large reviews of trials show that exercise such as walking, jogging, yoga and strength training reduces depression symptoms. It works best alongside professional care, not as a replacement for it.

  1. How much exercise do I need for my mental health?

The WHO recommends at least 150 minutes of moderate activity a week, but benefits start well below that. People doing half that amount had an 18% lower risk of depression than those doing none.

  1. What type of exercise is best for anxiety?

Any regular activity can help. In one large review, yoga and other mind–body exercise showed the biggest benefits for anxiety. Walking is also an easy, effective place to start.

  1. How soon will I feel the benefits?

Many people feel calmer or more positive straight after a session. Longer-lasting improvements in mood usually take a few weeks of regular activity.

  1. Can exercise replace antidepressants or therapy?

No. Exercise is a valuable part of treatment, but you shouldn’t stop prescribed medicines or therapy without talking to your doctor. Many people use exercise alongside them.

  1. I have no energy when I’m low. How do I start?

Start very small, such as a 5–10 minute walk, and plan it rather than waiting until you feel motivated. Mood often improves after you move. Bringing a friend along can help you show up.

  1. Where can I get help for my mental health in India?

Tele-MANAS, the government’s free mental health helpline, is open 24 hours a day on 14416 or 1800-891-4416. In an emergency, or if you are thinking about harming yourself, call 112 or go to the nearest hospital.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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