The Mental Health Benefits of Exercise
Movement is a medicine for creating change in a person’s physical, emotional and mental states." - Carol Welch
A photo by Lisa Shaw
Exercise is an essential component of a healthy lifestyle. According to various studies, it is suggested that exercise may be often-neglected as a form of mental care.
Diverse forms of exercise, such as aerobic exercises, including jogging, swimming, cycling, walking, gardening, and dancing, have been proved to reduce anxiety and depression.
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Why is that?
1. Exercise increases blood circulation to the brain and influences the hypothalamic-pituitary-adrenal (HPA) axis and, thus, on the physiologic reactivity to stress.
2. The HPA axis communicates with several parts of the brain, such as the limbic system - it controls motivation and mood; the amygdala, which generates fear in response to stress; and the hippocampus, which plays an important part in memory formation as well as in mood and motivation.
3. Exercise is also a great form of self-efficacy and social interaction.
4. Physical activity improves self-esteem and cognitive function.
5. Exercise promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being.
6. Exercise also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good.
A photo by Lewis Robling
The health benefits of regular exercise include improved sleep, better endurance, stress relief, improvement in mood, increased energy and stamina, reduced tiredness that can increase mental alertness, reduced cholesterol and improved cardiovascular fitness, a sharper memory, and thinking.
A photo by Tara Margulies
Some facts:
- A recent study done by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. In addition to relieving depression symptoms, research also shows that maintaining an exercise schedule can prevent you from relapsing.
- Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma.
- Research shows that moderate levels of exercise are best for most people. "Moderate" means that you should be able to chat with your walking partner, but not easily sing a song, your body feels warmer as you move, but not overheated or very sweaty.
- Thirty minutes of exercise of moderate intensity, such as brisk walking for 3 days a week, is sufficient for these health benefits. Moreover, these 30 minutes need not be continuous; three 10-minute walks are believed to be as equally useful as one 30-minute walk.
A photo by Anzahata Yoga
How do I get started?
1. Start small.
2. Schedule workouts when your energy is highest. A walk is enough!
3. Focus on activities you enjoy.
4. Be comfortable. Wear clothing that’s comfortable, stay at home if that’s the place you feel the most confident at, or hit the gym with a friend.
5. Reward yourself with a hot bubble bath after a workout, a delicious smoothie (an acai bowl!), or with an extra episode of your favourite TV show, for example.
6. Make it a part of your daily life.
A photo by Lewis Robling
