As we all know, exercise can improve our physical health, such as maintain a healthy weight and reduce risk of chronic disease. There is also a strong link between regular exercise and better mental health outcomes. For instance, regular exercise can help alleviate symptoms of anxiety, depression, and stress while also boosting mood and overall well-being. In fact, exercise has tons of benefits to mental health.
The Benefits of Exercise on Mental Health
Scientific Benefits of Exercise
To understand the connection between exercise and mental well-being, it’s important to first understand how exercise affects the brain. When we exercise, our bodies release a number of chemicals that can affect our mood, including endorphins, serotonin, and dopamine.
Specifically, endorphins, the “feel-good” chemicals, can help reduce pain and promote feelings of pleasure. Serotonin is a neurotransmitter that is often associated with feelings of happiness and well-being, while dopamine is associated with motivation and reward. By increasing the release of these chemicals, exercise can help improve our mood and overall emotional well-being.
Reduction of Symptoms of Anxiety and Depression
Exercise has been seen to lessen symptoms of anxiety and depression. Harvard shares that exercise helps people keep their minds off of what they are anxious about and “increases anti-anxiety neurochemicals, including serotonin, gamma-aminobutyric acid (GABA), brain-derived neurotrophic factor (BDNF), and endocannabinoids.”
Many anxious people constantly think about what is stressing or triggering them. Rumination is a term to describe the tendency to dwell on negative thoughts or experiences. When people ruminate, they repeatedly think about and analyze past events, often in a way that is unproductive and causes distress.
According to The OCD and Anxiety Center, “rumination is often a primary symptom in Obsessive-compulsive Disorder (OCD) and Generalized Anxiety Disorder.” Exercise can help people detach from their ruminations and focus their attention on the task at hand. For example, someone may be anxious about giving a speech. They choose to go on a run, and this activity helps break the rumination they had been in; instead of coming on the speech, the person admires nature during their run, the friendly people they see, and the feeling of the breeze hitting their face.
Improvement of Cognitive Function
The CDC states that exercise can improve people’s cognitive function in many ways. Physical activity can help people problem-solve, regulate their emotions, improve memory, and more.
Exercise helps us increase blood flow throughout the body and the brain. When this happens, more oxygen and nutrients go to brain cells, which can improve their overall function. In addition, exercise can stimulate the growth of new brain cells and connections between them, enhancing learning and memory.
Did you know that chronic stress can lead to cognitive decline? Exercise helps lower stress levels in the body and, in turn, can be considered a preventative measure to keep the brain strong. The Alzeherm’s Society says that daily exercise can even reduce the risk of developing this disease by 30%.
Boosted Mood and Improvement of Sleep
Exercise has been seen to help improve people’s moods. As mentioned before, exercise can boost feel-good chemicals like serotonin in people’s bodies. Many people feel very accomplished or happy after completing a workout, especially if it was quite challenging or rigorous. Daily physical activity improves not only people’s moods but also their ability to sleep.
Enhancement of Self-Esteem and Social Connection
As mentioned before, many people feel accomplished after completing an exercise. Achieving fitness goals or simply feeling stronger and healthier can boost self-esteem and confidence, improving mental health and resilience.
Also, participating in exercise, whether individually or as part of a group or team, can provide a sense of purpose and social connection, essential for maintaining mental health and well-being.
It Can Be Challenging to Get Started With Daily Exercise
While exercise has many benefits, motivating ourselves to move can be challenging. Many people may feel overwhelmed and need help figuring out where to start. Going to the gym or signing up for their first workout class can be intimidating to newcomers. Others may fear that they are too busy or don’t have time to exercise each day. Whatever the reason is, we can find best exercise for mental health and stick to a good exercise habit.
How To Exercise More Regularly
Regular exercise is an essential component of a healthy lifestyle, but it can be difficult to incorporate into your daily routines. It might be challenging to find time to exercise between duties to your family, job, and other commitments. However, prioritizing exercise can significantly improve both your physical and emotional wellbeing. Here are some tips for exercise more regularly:
Set Realistic Goals
One of the most important things you can do when starting an exercise routine is to set realistic goals. Be specific about what you want to achieve and set a timeframe for achieving it. For example, if you want to lose weight, set a goal to lose, say 10 pounds in 6 months. This way, it can help you stay motivated and focused on your exercise routine.
Do Exercise You Enjoy:
You may feel that it is challenging to get started exercising because you don’t like going to the gym or lifting weights. The good news is that there are many different types of exercise to choose from, so you’re sure to find something you enjoy! If you don’t like running on the treadmill in the gym, try taking a walk outside at the local park. Or you may like to dance, so sign up for dance exercise classes or Zumba by you. Make working out more interesting and fun by doing activities YOU enjoy!
Schedule Your Exercises
Schedule time for exercise throughout the day to make it a priority. Simply consider it to be a must-attend appointment. Choose a time that works best for you to exercise, whether it is in the morning, the afternoon, or the evening, and stick to it. When it comes to creating a regular fitness schedule, consistency is essential.
Find a Workout Buddy:
If you are nervous to start working out, try finding a friend or group of people to get moving with! Keep each other motivated and encourage each other when either of you are feeling overwhelmed.
You can do things like going on a run with your friend or taking an exercise class together. Finding a workout buddy or group of buddies can make exercising more fun while also helping you socialize more for the day!
Dress Comfortably:
Wear workout clothes that work for you! You don’t need fancy or high-priced exercise gear to get started. Wear what you feel comfortable working out in and what will help you complete your exercise most effectively.
Follow Your Own Path:
Sometimes we get intimidated by the grueling workouts we see fitness gurus or people we know do online. Remember that you can start exercising at a pace and with a routine that fits your comfort level. Take your time and build up to the more advanced workouts.
Be Flexible
As we all know, life can be unpredictable. That is why it’s important to be flexible with your exercise routine. If you miss a workout, don’t beat yourself up about it. Instead, try to make it up the next day or find another way to incorporate physical activity into your day.
Reward Yourself
It is important to reward yourself for sticking to your exercise routine. For example, treat yourself to a massage, a new workout outfit, a healthy meal, or have a cheat day. Indeed, celebrating your progress can help keep you motivated and make exercise feel more rewarding.
Consider Therapy
Exercise is a great way to help improve your mental health, cognitive function, and overall mood and well-being. However, if you are struggling and exercise doesn’t feel like enough, consider therapy! Therapy can help you deal with any stressors or hardships you are dealing with in your life. Call now to learn more about treatment for anxiety, depression, self-esteem building, or any other mental health concern mentioned in this article.
Content Creator, Victoria Gallo; Reviewed by Dr. June Cao