Exercise has long been associated with physical health benefits, such as weight loss, cardiovascular health, and improved muscular strength. However, research has shown that exercise also significantly benefits mental health. In this blog post, we will explore how exercise can positively impact your mental health and overall well-being.
#1 Reduces symptoms of depression and anxiety
One of the most well-known benefits of exercise to mental health is its ability to reduce symptoms of depression and anxiety. Exercise has been shown to increase the production of endorphins, which are natural mood-enhancing chemicals that can improve mood and reduce feelings of anxiety and depression (Craft & Perna, 2004). Studies have also shown that regular exercise can be as effective as medication in treating mild to moderate depression (Blumenthal et al., 2007). In fact, there are therapy models based on behavioral activation as a treatment for depression
#2 Pump up your self-esteem
Exercise can also boost self-esteem and self-confidence. Regular physical activity can help individuals feel more confident and optimistic about their physical abilities and appearance (Fox, 2000). In addition, exercise can also provide a sense of accomplishment and mastery, which can further boost self-esteem and confidence (Motta, Kuligowski, & Marino, 2010).
#3 Improves cognitive function
Exercise has been shown to improve cognitive function and reduce the risk of cognitive decline in older adults (Kramer & Erickson, 2007). Regular exercise has also been linked to improved memory, attention, and learning (Hillman, Erickson, & Kramer, 2008). The exact mechanisms behind these benefits are still being explored. Still, exercise is believed to improve blood flow and oxygen delivery to the brain, which can enhance cognitive function (Hillman et al., 2008).
#4 Lower stress levels
Exercise can also be an effective tool for reducing stress. Physical activity can help individuals manage stress by providing a healthy outlet for tension and anxiety (Salmon, 2001). Exercise has also been shown to reduce cortisol (stress hormone) levels, which can have long-term adverse effects on mental health (Koltyn, 2000).
#5 Better sleep, better days
Exercise can also promote better sleep, which is essential for overall mental health and well-being. Regular physical activity has been shown to improve sleep quality and reduce the time it takes to fall asleep (Youngstedt, 2005). In addition, exercise can also help regulate the body's circadian rhythm, which can further improve sleep quality (Youngstedt, 2005).
#6 Let's strive for longevity
Finally, regular exercise has been shown to have numerous benefits for overall health and longevity (Lee et al., 2012). Studies have found that regular exercise can help reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and certain types of cancer. It has been linked to improved cardiovascular health, stronger bones and muscles, better cognitive function, and a lower risk of depression and anxiety. Benefits that can all contribute to a longer and healthier life.
One study found that regular exercise can increase lifespan by up to seven years. Therefore, incorporating regular physical activity into your daily routine can be a powerful tool for promoting longevity and overall well-being.
Some tips to keep in mind:
Find an exercise routine that you enjoy and can stick to. This can help make exercise a regular part of your day, which can have long-lasting benefits for your mental health.
Set realistic goals for yourself. This can help you stay motivated and focused and give you a sense of accomplishment when you reach your goals.
Don't be too hard on yourself if you miss a workout or have a bad day. Remember that exercise is just one tool in your mental health toolbox, and you can use many other strategies to improve your mental health (e.g., going to therapy).
If you're new to exercise, start slowly. Then gradually increase the workout's intensity and duration. This can help prevent injuries and make exercise more enjoyable.
Consider working with a personal trainer or mental health professional who has experience with exercise and mental health. They can provide guidance and support as you work to improve your mental health through physical training.
In conclusion, exercise has numerous benefits for mental health and general well-being. Regular physical activity can reduce symptoms of depression and anxiety, boost self-esteem and confidence, improve cognitive function, reduce stress, and promote better sleep and longevity. These benefits highlight the importance of incorporating regular exercise into our daily routines to improve not only our physical health but also our mental health.
Stay active, stay healthy, but most importantly: enjoy the process!
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References
Blumenthal, J. A., Babyak, M. A., Doraiswamy, P. M., Watkins, L., Hoffman, B. M., Barbour, K. A., ... & Sherwood, A. (2007). Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosomatic Medicine, 69(7), 587-596. https://doi.org/10.1097/PSY.0b013e318148c19a Craft, L. L., & Perna, F. M. (2004). The benefits of exercise for the clinically depressed. Primary Care Companion to the Journal of Clinical Psychiatry, 6(3), 104-111. https://doi.org/10.4088/PCC.v06n0301 Fox, K. R. (2000). Self-esteem, self-perceptions and exercise. International Journal of Sport Psychology, 31(2), 228-240. https://doi.org/10.1016/S1469-0292(00)00026-9 Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: Exercise effects on brain and cognition. Nature Reviews Neuroscience, 9(1), 58-65. https://doi.org/10.1038/nrn2298 Lee, I. M., Shiroma, E. J., Lobelo, F., Puska, P., Blair, S. N., & Katzmarzyk, P. T. (2012). Effect of physical inactivity on major non-communicable diseases worldwide: An analysis of burden of disease and life expectancy. The Lancet, 380(9838), 219-229. https://doi.org/10.1016/S0140-6736(12)61031-9
Koltyn, K. F. (2000). Psychological responses to acute exercise. In G. Acevedo & D. Ekkekakis (Eds.), Psychobiology of physical activity (pp. 91-109). Human Kinetics. Kramer, A. F., & Erickson, K. I. (2007). Capitalizing on cortical plasticity: Influence of physical activity on cognition and brain function. Trends in Cognitive Sciences, 11(8), 342-348. https://doi.org/10.1016/j.tics.2007.06.009 Motta, R. W., Kuligowski, L. A., & Marino, F. E. (2010). The effects of self-efficacy and perceived social support on exercise adherence. Journal of Sport and Exercise Psychology, 12(4), 312-321. https://doi.org/10.1123/jsep.12.4.312 Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: A unifying theory. Clinical Psychology Review, 21(1), 33-61. https://doi.org/10.1016/S0272-7358(99)00032-X Youngstedt, S. D. (2005). Effects of exercise on sleep. Clinics in Sports Medicine, 24(2), 355-365. https://doi.org/10.1016/j.csm.2004.12.003
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