Physical activity can make you feel better, function better, and sleep better. Even one 30 minute session of moderate-to-vigorous physical activity reduces anxiety. If you are not ready for that, even short bouts of physical activity are beneficial.
Physical health benefits of moving your body:
Mental health benefits include:
Start Slow and Steady
If you are not an active person you can start with walking, climbing stairs, or stretching your muscles. As you build up your strength and endurance you can consider moderate intensity activities.
Moderate Intensity Activity
Aerobic (or “cardio”) activity gets your heart rate up and improves your heart's fitness. When doing activities at moderate intensity, your heart will beat faster and you’ll breathe harder than normal, but you’ll still be able to talk.
Examples of moderate intensity activities:
Vigorous Intensity Activities
These activities will push your body a little further. They will require a higher amount of effort. You’ll probably get warm and begin to sweat. You won’t be able to talk much without getting out of breath.
Examples of vigorous intensity activities:
For maximum benefits, include both moderate- and vigorous-intensity activity in your routine along with strengthening and stretching exercises.
You can find more information on physical activity basics here.
Reference: www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates