Regular exercise is not only good for the body but also the most effective way to improve your mental health.
Depression, anxiety, and ADHD are all reduced through regular exercise. Additional benefits include stress relief, memory boost, better sleep, and improved mood. The good news is that modest amounts of exercise can make a difference without having to overexert yourself. Regardless of fitness level, age, or gender, exercise is a powerful tool to help you feel and perform better.
What are the Mental Health Benefits of Exercise?
- Overall Well-Being: While exercise is often associated with better stamina and muscular development, its true benefit lies in the immense sense of well-being it delivers. Individuals who exercise regularly feel more energetic, sleep soundly, have sharp memory, and generally maintain a more positive outlook on life. Thus, exercise provides mental health benefits along with physical health.
- Depression Relief: Exercise can treat mild to moderate depression more effectively than antidepressants as it promotes positive changes in the brain and creates new activity patterns that foster calm and well-being. Exercise also releases endorphins, which make you feel good, and can serve as a form of meditation.
- Anxiety Reduction: Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins.
- Stress Relief: Under stress, your muscles tense up, which can lead to back or neck pain, headaches, chest pain, high pulse, muscle cramps, insomnia, heartburn, and diarrhea. Exercise breaks this negative cycle as endorphins relax the muscles and reduce tension throughout the body. Since the body and mind are inseparable, a sound body leads to a healthy mind.
Other Mental and Emotional Benefits of Exercise:
- Sharper Memory and Thinking: Endorphins released during exercise not only make you feel better but also help you concentrate and feel mentally sharp. Exercise stimulates the growth of new brain cells, which can help with exam preparation and prevent age-related cognitive decline in the long term.
- Higher Self-Esteem: Regular exercise is an investment in your mind, body, and soul. When it becomes a habit, you develop a strong sense of self-worth, making you feel strong and powerful.
- Better Sleep: Any amount of exercise in the morning or evening can help regulate your sleep patterns. Avoid very strenuous exercise at night; instead, try relaxing exercises such as yoga or gentle stretching to improve sleep.
- More Energy: Increasing your heart rate several times a week can make you more enthusiastic and active. Starting with a few minutes of exercise a day and gradually increasing the workout can leave you feeling more energized.
- Stronger Resilience: When faced with mental or emotional challenges, exercise helps you moderate your choices and reduce the likelihood of resorting to abusive substances or other negative behaviors. Regular exercise boosts your immune system and reduces the impact of stress.
For details, you can read the full article at Helpguide.org by authors Lawrence Robinson, Jeanne Segal, Ph.D., and Melinda Smith, M.A., published/updated in September 2018.
