The biggest, more detailed studies in this genre concluded that physical and mental health can contribute to increased mental health outcomes. These findings suggest a link between mental strength and white matter integrity. Recent research has revealed how physical health affects the mind.
Studies suggest exercise can be helpful in reducing dementia risks, helping to alleviate symptoms of depression, among other factors. Several studies suggest that exercise can improve the cognitive function of people with cognitive disabilities.
What are the mental health benefits of exercise?
Exercise isn't just about aerobic capacity and muscle size. Sure, exercise can improve your physical health and physique, reduce your waistline, improve your sex life, and even extend 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 sense of well-being. They feel more energetic throughout the day, sleep better at night, have more accurate memories, and feel more relaxed and positive about themselves and their lives. And it's also a powerful antidote to many common mental health problems.
Regular exercise can have a profoundly positive effect on depression, anxiety, and ADHD. It also reduces stress, improves memory, helps you sleep better, and improves your overall mood. And you don't have to be a fitness enthusiast to reap the benefits. Research shows that a small amount of exercise can make a real difference. Regardless of your age or physical condition, you can learn to use exercise as a powerful tool to address mental health issues, improve your energy and outlook, and Make the most of life.
Exercise and depression
Studies show that exercise can treat mild to moderate depression as effectively as antidepressants, but of course it has no side effects. As an example, a recent study by Harvard T.H., the Chan School of Public Health, found that running for 15 minutes or walking for an hour each day reduced the risk of major depression by 26%. Studies have shown that not only can you relieve the symptoms of depression, but you can also prevent recurrence by sticking to your exercise plan.
Exercise is a powerful fight against depression for several reasons. Most importantly, it promotes all kinds of changes in the brain, including new patterns of activity that promote nerve growth, reduced inflammation, and calmness and well-being. It also releases endorphin, a powerful chemical in the brain, which stimulates the mind and makes you feel better. Finally, exercise also acts as a distraction, and you can find a quiet time to get out of the cycle of negative thoughts that cause depression.
Exercise and anxiety
Exercise is a natural and effective anxiolytic treatment. By releasing endorphins, it relieves tension and stress, increases physical and mental energy, and promotes health. Anything that moves you will help, but you will benefit more by paying attention rather than being isolated.
For example, notice the sensation of your feet hitting the ground, the rhythm of your breathing, and the sensation of the wind on your skin. By adding elements of the mind, that is, focusing on the body and the sensations of the body during exercise, not only can you improve your physical condition faster, but you can also break the constant flow of worry that runs through your mind. increase.
Exercise and Stress
Exercise is a natural and effective anti-anxiety treatment. It relieves stress and tension, boosts physical and mental energy, and improves health through the release of endorphins. Anything that gets you moving can help, but you'll have a bigger advantage if you pay attention instead of moving away.
For example, try paying attention to the feel of your feet on the ground, your breathing, or the feeling of wind on your skin. By adding this element of mindfulness - really focusing on your body and how you feel when you exercise - you'll not only improve your fitness faster, but you'll also be able to interrupt the constant stream of anxiety. your mind.
Other mental health benefits of exercise
Sharper memories and thoughts: The same endorphins that make you feel good can also help you focus on the task at hand and feel mentally sharp. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.
Higher self-esteem: Regular exercise is an investment in the body, mind and soul. When it becomes a habit, it can increase your self-esteem and make you feel strong and powerful. It looks good, you can achieve even small exercise goals, and you get a sense of accomplishment.
Better sleep. Short morning or afternoon training sessions can also help you adjust your sleep rhythm. If you want to move at night, you can promote sleep with relaxing exercises such as yoga and gentle stretching.
More energy: If you raise your heart rate several times a week, you will get more Get up and go. Start with just a few minutes of exercise a day and increase your workouts as you feel more energetic.
Stronger resilience: When faced with mental or emotional challenges in life, exercise builds resilience and health, rather than relying on alcohol, drugs, or other negative behaviors that ultimately only exacerbate symptoms. Helps to deal with them in a similar way. Regular exercise also helps boost the immune system and reduce the effects of stress.
How Exercise Boosts Mood
- It weakens the response of both the sympathetic nervous system (fight-or-flight or involved in the response) and the hypothalamus-pituitary-adrenal (HPA) axis, the hormonal feedback system that responds to stress.
- It acts as an antidepressant and raises the levels of neurotransmitters (chemicals) such as serotonin and norepinephrine in the brain to improve mood.
- Endorphins promote the release of naturally occurring opioids produced by the body.
- Improves self-efficacy (believes you are competent) and reduces anxiety.
- Distracts from thoughts and stressors and reduces anxiety
Make exercise a fun part of your everyday life
