You already know that exercise is good for your body. But did you know that it can also boost your mood, improve your sleep, and help you deal with depression, anxiety, stress, and more?
What are the mental health benefits of exercise?
Exercise is not limited to aerobic capacity and muscle size. Sure, exercising can improve your physical health and fitness, shrink your waistline, improve your sex life, and even add years to your life. But that's not what motivates most people to stay active.
People who exercise regularly tend to do so because it gives them a tremendous sense of well-being. They feel more energetic during the day, sleep better at night, have a sharper memory, and feel more relaxed and positive about themselves and their life. It is also a powerful medicine for many common mental health problems.
Regular exercise can have a profound positive effect on depression, anxiety, and ADHD. It also relieves stress, improves memory, helps you sleep better, and improves your overall mood. And you don't have to be a fitness fanatic to reap the benefits. Research shows that even modest amounts of exercise can make a real difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool for dealing with mental health issues, improving your energy and outlook, and getting more out of life.
Exercise and Eepression
Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medications, but without the side effects of course. As an example, a recent study by Harvard T.H. The Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduced the risk of major depression by 26%. In addition to relieving symptoms of depression, research also shows that maintaining an exercise program can prevent you from relapse.
Exercise is a powerful fighter against depression for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neurodevelopment, reduced inflammation, and new patterns of activity that promote feelings of calm and well-being. It also releases endorphins, which are powerful chemicals in your brain that revitalize your spirit and make you feel good. Finally, exercise can act as a distraction, allowing you to find a quiet moment to break out of the cycle of negative thoughts that fuel depression.
Exercise and Anxiety
Exercise is a natural and effective anxiolytic remedy. It relieves stress and fatigue, increases physical and mental energy, and improves well-being by releasing endorphins. Anything that gets you moving can help, but paying attention instead of being distracted will do you more good.
Try to notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the sensation of wind on your skin. By adding that element of mindfulness, and really focusing on your body and how you feel while exercising, you will not only improve your fitness faster, but you will also be able to interrupt the flow of constant worries running through your head.
Exercise and Stress
Have you ever noticed how your body feels when you are under stress? Your muscles may be tense, especially in your face, neck, and shoulders, leaving you with back or neck pain or an excruciating headache. You may feel tightness in your chest, a racing heart, or muscle cramps. You may also experience problems such as insomnia, heartburn, stomach pain, diarrhea, or frequent urination. Anxiety and discomfort from all of these physical symptoms can in turn lead to more stress, creating a vicious cycle between mind and body.
Exercise is an effective way to break this cycle. In addition to releasing endorphins in the brain, physical activity helps relax muscles and relieve stress in the body. Because the body and mind are closely related, when your body feels better, so is your mind.
Exercise and ADHD
Regular exercise is one of the easiest and most effective ways to reduce ADHD symptoms and improve focus, motivation, memory, and mood. Physical activity immediately increases levels of dopamine, norepinephrine, and serotonin in the brain, all of which affect focus and attention. This way, the exercises work the same way as ADHD medications like Ritalin and Adderall.
Exercise, post-traumatic stress disorder and Trauma
Evidence suggests that if you really focus on your body and how you feel while you exercise, you can really help your nervous system to "clear" and begin to break out of the static stress response that characterizes PTSD or trauma. Instead of letting your mind wander, pay close attention to the physical sensations in your joints and muscles, even deep within you as your body moves. Exercises that involve cross-motions and engage your arms and legs, such as walking (especially on sand), running, swimming, weightlifting or dancing, are your best options.
Outdoor activities such as hiking, sailing, mountain biking, rock climbing, white water rafting, and skiing (on the slopes and cross-country) have also been shown to reduce PTSD symptoms.
Other Mental Health Benefits of Exercise
Even if you don't have a mental health issue, regular physical activity can provide a welcome boost to your mood, outlook, and mental health.
Exercise can help provide:
sharper memory and thinking The same endorphins that make you feel better also help you focus and feel mentally prepared for the tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.
Increase self esteem. Regular activity is an investment in your mind, body, and spirit. When it becomes a habit, it can enhance your sense of self-worth and make you feel strong and powerful. You'll feel better about your appearance, and by hitting small fitness goals, you'll feel accomplished.
Better sleep. Even short periods of exercise in the morning or afternoon can help regulate your sleep patterns. If you prefer to exercise in the evening, relaxation exercises such as yoga or gentle stretching can help promote sleep.
More energy. Increasing your heart rate several times a week will give you more energy to move forward. Start by exercising just a few minutes a day and increase your exercise as you feel more energetic.
Stronger flexibility. When you face mental or emotional challenges in life, exercise can help you build resilience and adapt in a healthy way, rather than turning to alcohol, drugs, or other negative behaviors that ultimately exacerbate symptoms. Regular exercise can also help boost the immune system and reduce the effect of stress.
Reaping the mental health benefits of exercise is easier than you think
You don't need to spend hours out of your busy day working out at the gym, breaking a sweat, or running grim mile after mile to reap the full physical and mental health benefits of exercise. Just 30 minutes of moderate exercise five times a week is enough. Even that can be broken down into two 15-minute workouts or even three 10-minute workouts if that's easier.
Even a little activity is better than nothing
If you don't have time to exercise for 15 or 30 minutes, or if your body tells you to take a break after 5 or 10 minutes, for example, that's okay too. Start with 5 to 10 minute sessions and slowly increase your time. The more exercise you do, the more energy you'll have, so eventually you'll feel ready for more. The key is to stick to some moderate physical activity, no matter how small, on most days. As exercise becomes a habit, you can add extra minutes or try different types of activities. If you keep doing this, the benefits of your exercise will start to pay off.
You don't have to struggle to get results
Research shows that moderate levels of exercise are best for most people. moderate modes:
You are breathing a little heavier than usual, but you are not short of breath. For example, you should be able to talk to your walking partner, but it's not easy to sing a song.
Make your body feel warm as you move, but don't get too hot or sweaty.
Overcome Exercise Hurdles
Even when you know exercise will help you feel better, the first step is easier said than done. The barriers to exercise are very real, especially if you also have a mental health issue.
Here are some common barriers and how you can overcome them.
I feel tired. When you're tired, depressed, or stressed, it seems like exercising will make you feel worse. But the truth is that physical activity is a powerful stimulant.
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