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Benefits Of Physical Activity On Mental Health – You already know that exercise is good for your body. But you can also use it to boost your mood, improve your sleep, and help with depression, anxiety, stress, and more. Do you know how to fight?
Exercise is not just about aerobic capacity and muscle size. Of course, exercise 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 drives most people to be active. People who exercise regularly tend to do so because it gives them a great sense of well-being. They feel more energetic throughout the day, sleep better at night, have better memory, and feel more relaxed and positive about themselves and their lives. It is also a powerful remedy for many mental health problems.
Benefits Of Physical Activity On Mental Health
Regular exercise can be beneficial for depression, anxiety and ADHD. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research shows that even a modest amount of exercise can make a real difference. Regardless of your age or fitness level, you can learn to use exercise as a powerful tool to combat mental health issues, improve your energy and outlook, and get more out of life.
Five Mental Health Benefits Of Exercise
Research shows that exercise can treat mild to moderate depression as effectively as antidepressants, but without the side effects of course. One example is a recent study by Harvard University T.H. Chan School of Public Health found that jogging for 15 minutes or walking for an hour a day can reduce the risk of major depression by 26%. In addition to alleviating symptoms of depression, studies also show that maintaining an exercise schedule can help prevent relapse.
Exercise is a powerful fighter against depression for several reasons. Most importantly, it promotes all sorts of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that create a sense of calm and well-being. It also releases endorphins in your brain, powerful chemicals that lift your spirits and make you feel good. Finally, exercise can help distract you, allowing you to find quiet time to break out of the cycle of negative thoughts that feed depression.
Exercise is a natural and effective form of healing. It relieves tension and stress, increases physical and mental energy and increases well-being by releasing endorphins. Anything that gets you moving can help, but you’ll benefit greatly if you focus instead of zoning out.
Try to notice the sensation of your feet hitting the ground, such as the rhythm of your breathing or the feel of the wind on your skin. By adding this element of mindfulness—really paying attention to your body and how it feels during exercise—you can not only improve your physical condition faster, but you can also stop the constant stream of worries running through your head.
Mental Health Benefits Of Exercise
Have you ever noticed how your body feels when you are stressed? Your muscles may become tense, especially in your face, neck, and shoulders, and you may experience back or neck pain or a severe headache. You may feel tightness in your chest, racing pulse, or muscle cramps. You may also experience problems such as insomnia, irritability, abdominal pain, diarrhea, or frequent urination. The anxiety and discomfort of all these physical symptoms can in turn lead to even more stress, creating a vicious cycle between your 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 tension in the body. Since body and mind are so closely related, when your body feels good, your mind feels good too.
Regular exercise is one of the easiest and most effective ways to reduce ADHD symptoms and improve concentration, motivation, memory and mood. Physical activity immediately increases levels of dopamine, norepinephrine, and serotonin in the brain, all of which affect attention and focus. In this way, exercise works the same way as ADHD drugs like Ritalin and Adderall.
Evidence shows that by really paying attention to your body and how it feels during exercise, you can help your nervous system “unwind” and get out of the immobilizing stress response that characterizes PTSD or injury. Instead of letting your mind wander, pay attention to the physical sensations in your joints and muscles, and even your stomach, as your body moves. Exercises that involve both arms and legs, such as walking (especially on sand), running, swimming, weight training, or dancing, are some of your best choices.
Benefits Of Physical Activity
Outdoor activities such as hiking, sailing, mountain biking, rock climbing, white-water rafting, and skiing (downhill and cross-country) also reduce PTSD symptoms.
Even if you don’t suffer from a mental health problem, regular physical activity can give a positive boost to your mood, outlook and mental well-being.
Sharp memory and thinking. The same endorphins that help you feel good can also help you focus and feel mentally ready for the tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent dementia.
High self-esteem. Regular activity is an investment in your mind, body and soul. When it becomes a habit, it builds self-esteem and makes you feel strong and powerful. You’ll feel better about yourself, and you’ll feel a sense of accomplishment by reaching small exercise goals.
The Positives Of Exercising For Mental Health
Better sleep. Even a short morning or afternoon exercise can help regulate sleep patterns. If you prefer to exercise at night, relaxation exercises such as yoga or gentle stretching can help improve sleep.
More power. Getting your heart rate up a few times a week will allow you to stand up and walk more. Start with a few minutes of exercise a day and increase your exercise as you get stronger.
Strong endurance. When faced with mental or emotional challenges in life, exercise can help you build resilience and cope in a healthy way, rather than turning to alcohol, drugs, or other negative activities that worsen your symptoms. Regular exercise helps strengthen the immune system and reduce the effects of stress.
You don’t need to take hours out of your day to hit the gym, work up a sweat, or run mile after mile of monotonous running to get all the physical and mental health benefits of exercise. 30 minutes of moderate exercise five times a week is enough. Even easier, you can break it up into two 15-minute or even three 10-minute training sessions.
Benefits Of Physical Activity
If you don’t have time for a 15 or 30 minute workout, or if your body tells you to take a break after 5 or 10 minutes, that’s fine too. Start with 5 or 10 minute sessions and slowly increase the time. The more you exercise, the more energy you’ll have, so you’ll feel ready for a little more. The key is to do moderate physical activity (however little) most days. As exercise becomes a habit, you can slowly add extra minutes or do different activities. If you stick with it, the benefits of exercise will begin to pay off.
1. You’re breathing a little harder than normal, but you’re not short of breath. For example, you should be able to talk to your walking partner, but singing is not easy.
Even if you know that exercise will help you feel better, taking the first step is easier said than done. Barriers to exercise are very real, especially when you’re struggling with mental health issues.
When you’re tired, stressed, or stressed, exercise seems to make you feel worse. But in reality, physical activity is a powerful energizer. Studies show that regular exercise can dramatically reduce fatigue and increase your energy levels. If you’re really tired, promise yourself a brisk, 5-minute walk. Once you’re moving, you’ll have more energy and be able to go longer.
Mental Health Benefits Of Exercise Infographic
Being under severe stress. When you’re stressed or depressed, the thought of adding another task to your daily schedule can seem overwhelming. The exercise seems impractical. If you have kids, finding childcare while you exercise can also be a big hurdle. However, if you start making physical activity a priority (a necessity for your mental well-being), you can find ways to fit a little exercise into even the most hectic schedule.
Feeling hopeless. Even if you’ve never exercised before, you can find ways to stay active in a comfortable way. Start slowly with light, low-impact activities such as walking or dancing for a few minutes a day.
You feel bad. Are you your own worst critic? It’s time to try a new way of thinking about your body. Regardless of your weight, age or fitness level, there are many others in the same boat. Ask a friend to exercise with you. Achieving even the smallest fitness goals can help build body confidence and improve your self-esteem.
A feeling of pain. If you have a disability, weight problem, arthritis, or any injury or disease that limits you
