Most people associate exercise with dieting, losing weight, or improved physical health. But there’s another association which is often overlooked: the link between physical activity and mental health.
Exercise and activity generate a number of benefits for your mental health. Just how does exercise benefit your mental well-being?
Read on as we examine why exercise improves your mental condition and the important benefits you enjoy as a result of physical exercise.
Why Exercise Helps Improve Our Mental Health
The primary reason for the positive effects of exercise on our mental health is simply because it makes us feel better.
When we exercise, we experience a spike in serotonin, stress hormones, and endorphins, all of which are associated with positive feelings.
What’s more, regular exercise requires self-discipline. To that end, people who exercise typically feel more in control of their health. That sense of control extends to other areas as well, which helps to reduce stress and anxiety.
Exercise often leads to a better night’s sleep which assists in regulating mood.
Exercise increases our energy levels and provides an outlet for our frustrations. Our self-esteem improves as a result of regular exercise and the sense of accomplishment that comes from committing to ourselves.
Benefits of Exercise for Your Mental Health
Exercise has important positive effects on several mental conditions as well, such as:
Stress
When you exercise, your body produces more endorphins, which act as a natural painkiller. Endorphins send feelings of euphoria to your brain. If you’ve ever felt intense elation after a workout, it’s likely due to your body’s release of endorphins.
Many people “lose themselves” during physical activity. We are able to clear our mind of the daily stresses of life as we exercise. Research indicates we benefit most from performing repetitive movements that involve large muscles such as walking, jogging, cycling, and swimming for 15 to 30 minutes a minimum of three times per week.
One issue with stress is that it often leads to eating as a way of coping. In a cyclical way, the guilt from eating only produces more stress. Here’s how to stop the cycle of stress eating.
Anxiety
How exercise helps with anxiety is not fully known, but experts believe a combination of positive effects come into play.
Obviously, the euphoric feelings we experience from the release of endorphins help to calm us. Also, when we exercise, we elevate our body temperature, which serves to relax us.
If you experience anxiety, try to be mindful when you exercise. In other words, if you’re lifting weights, try to concentrate on your arms as they pull the weight up and slowly release back down. Focus on your breathing. Feel the sweat on your body. When you are in the moment, you disrupt the constant thoughts of worry and feelings of anxiety.
Depression
Many experts believe exercise is a natural antidepressant and is as powerful as medication in fighting depression. To that end, consistent exercise can help prevent a relapse for those fighting depression.
What makes exercise such a strong weapon against depression? The biggest reason is that the physical activity changes the makeup in the brain. Neural growth is enhanced, inflammation is reduced, and new activity patterns are established — all of which have a calming effect.
What’s more, exercise brings about the release of feel-good endorphins to elevate our mood. And just the act of exercise serves as a distraction and a break from our usual thoughts and feelings. (You may also enjoy our post on other natural antidepressants.)
ADHD
Regular exercise has been shown to be an effective means of improving focus, motivation, and memory.
Exercise activity affects concentration and attention due to the resulting elevation of serotonin, norepinephrine, and dopamine levels. In this way, exercise mimics the effects of Ritalin, the most common medication prescribed for ADHD.
PTSD
We now know exercise and sports work to help those suffering from PTSD in a variety of ways.
For one, exercise improves a variation in heart rate called respiratory sinus arrhythmia. The effect is better coping based on emotion, which is disrupted in those suffering from PTSD.
Several studies have concluded exercise acts as an important practice to reduce symptoms and improve coping mechanisms.
Exercise renews determination and feelings of accomplishment. It has a direct and positive effect on self-image and improves overall well-being.
How to Exercise for Mental Health
Getting started with exercise can be difficult for anyone who hasn’t exercised in a while. The good news is it doesn’t take much activity to feel its positive mental effects. Just 15 to 30 minutes a minimum of three times a week is enough to get the ball rolling.
Starting small by exercising at a moderate level is recommended. A brisk walk is perfect.
It helps to have an exercise plan. Include only exercise activities you actually like to do to improve your chances of success. Start slowly and add gradually over time.
Consult your doctor before you begin and as you continue your plan. Your doctor will be able to offer recommendations and track your physical condition. It’s exciting to see the improvements in your blood work and other positive markers.
In addition to your physician’s tracking, keep a diary of your daily exercise. Note what you did and how you felt. Referring to your diary is a great way to summon inspiration on days you just don’t feel like exercising.
In addition to regular exercise, it’s smart and fun to look for more ways to move your body. For example, park farther from the store to get some additional walking in. Walk or cycle to work if the opportunity exists. Or get off the train or subway a stop early and walk the rest of the way.
How you find extra movement doesn’t matter, but it goes a long way towards improving your mood and calmness level.
Physical Activity and Mental Health: Wrapping It Up
As we’ve shown, physical activity and mental health are closely linked. Exercise regularly for improved happiness and overall well-being.
Consistent physical exercise can assist with more serious mental conditions such as depression or PTSD. But if you find your symptoms still exist even as you practice a regular exercise plan, refer to your doctor. Exercise can help, but it is not meant to be a direct replacement for therapy or medication.
If you found this article helpful, check out more of our exercise-related content on our blog.