how exercise benefits mental health
Physical activity has been found to positively impact mental health. When we exercise, our bodies produce chemicals like endorphins and endocannabinoids, which have been linked to feelings of pleasure, reduced pain sensitivity, and improved mood. These chemicals help reduce feelings of anxiety and hopelessness and improve sleep and other mental health conditions. Physical activity has also improved attention, focus, memory, and decision-making. Exercise may also help reduce stress hormone levels and muscle tension, which can improve mental health.
Exercise and Anxiety Reduction
Exercising can help with your anxiety by improving your mood, reducing feelings of worry and hopelessness, and encouraging relaxation. According to scientific evidence, physical activity causes the brain to produce more natural chemicals called endogenous opioid peptides, which reduce pain and boost mood. Regular exercise also allows people to make new friends and find social support, which might help them feel less anxious. Some good exercises for reducing anxiety are aerobic activities like walking, jogging, swimming, and cycling, as well as mind-body exercises like yoga and tai chi. These exercises not only help your body but also improve your mental health. Research has also shown that exercise helps you sleep better. Regular physical activity is linked to better sleep patterns, reducing anxiety, and improving overall mental health. Combining therapy aimed at reducing anxiety with setting goals for self-care can also be very helpful. Goals for self-care, like regular exercise, practicing relaxation techniques, and maintaining a healthy lifestyle, can make it easier to manage anxiety.
Exercise and Depression Management
According to Wu (2017), exercise helps improve depressive symptoms and overall mood in people of all ages. Many forms of yoga, which start with breathing exercises, self-awareness, and relaxation techniques, also positively affect depression and well-being. Exercises that are good for depression include aerobic activities like walking, swimming, or cycling, and resistance training, which involves using weights or resistance bands. Research shows that both types of exercise can help with depressive symptoms. For example, a study found that resistance training improved depressive symptoms, and aerobic exercise is moderately effective in reducing depressive symptoms.
Tips for Starting an Exercise Routine
Starting an exercise routine can be intimidating, but it's essential to start small and gradually build up your routine. Here are some tips for anyone just starting:
Start with something you enjoy: Choose an activity that you like, whether it's walking, dancing, or playing a sport. This will make it easier to stick with your routine.
Set realistic goals: Don't push yourself too hard initially. Set achievable goals, such as exercising for 15 minutes daily, and gradually increase the duration as you build stamina.
Stay consistent: Try to exercise simultaneously every day to make it a habit. Consistency is vital to seeing results and forming a routine.
Find a workout buddy: Exercising with a friend or family member can help keep you motivated and accountable.
Track your progress: Keep a journal or use a fitness app to track your workouts and progress. Seeing how far you've come can be a great motivator.
Reward yourself: Treat yourself to something special when you reach a milestone, such as completing a certain number of workouts or achieving a fitness goal.
Remember, listening to your body and having fun is the most important thing. Starting small and staying consistent will help you build a healthy exercise routine that you can stick with.
Creating a Sustainable Exercise Plan
Creating a balanced and sustainable exercise plan is essential for staying healthy both physically and mentally. It's important to include different types of exercises to keep things fun and exciting. For example, you can mix in activities like walking, running, yoga, or even dancing to mix things up. This variety helps you avoid getting bored and works different muscles, making your workout more well-rounded. Setting achievable goals and tracking your progress is key, along with finding activities you enjoy and fit into your daily life. This makes it easier to stick with your routine and care for yourself. If you need extra help to stay motivated and on track, a therapist can support you in setting and reaching your goals. For more information, visit our Contact Me page.
Conclusion
Overall, exercise is essential for your mental health. It can help improve your mood, reduce anxiety, and manage depression. Walking, swimming, yoga, and resistance training are especially helpful. Starting an exercise routine might seem complicated, but beginning with small steps and finding activities you enjoy can make it easier. Tracking your progress and setting realistic goals can help you stay motivated. Remember, it's essential to keep a variety of exercises in your routine to stay interested and work different muscles. Prioritizing exercise can make a big difference in your mental health. And you don't have to do it alone—getting support from a therapist or fitness expert can help you reach your goals. All it takes is one step at a time to build a routine that can uplift your mind and body. So, don’t be afraid to start; you’ve got this!
