Exercise is not only for physical fitness. It supports both body and mind, making it a powerful addition to your mental health journey. Regular workouts can help manage symptoms of anxiety, depression, and other mental health conditions. Whether through personal training sessions or online zoom classes, structured exercise routines provide motivation, accountability, and expert guidance to enhance both physical and mental well-being. Let’s explore how Mental Health Benefits of Exercise and its impacts the brain and why incorporating a fitness plan can be a game-changer for your mental health.
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How Does Exercise Impact the Brain?
Every time you go for a run, hit the gym, or perform any physical activity, it impacts your mind too. Regular exercise produces several physiological changes that help to improve your mental health like:
Neurotransmitter Production:
Exercise stimulates the production of neurotransmitters, which are chemical messengers, like endorphins, serotonin, and dopamine. These chemicals are often referred to as “feel good” neurotransmitters because they play a key role in regulating mood, reducing anxiety, and promoting feelings of well-being.
Neuroplasticity and Neurogenesis Stimulation:
Physical activity promotes neuroplasticity, the brain’s ability to reorganise itself by forming new neural connections. This is crucial for learning, memory, and cognitive flexibility. Additionally, exercise has been shown to encourage neurogenesis, the growth of new neurons, particularly in the hippocampus, a region associated with memory and learning.
Improved Blood Flow and Oxygen:
With regular exercise, your cardiovascular health gets better. This improves blood flow and oxygen delivery to the brain, improving overall brain function and cognitive performance.
Stress Response Regulation:
Exercise helps to handle the body’s stress response by reducing the level of cortisol, stress hormone, in the body. This leads to a calmer, more balanced emotional state.
Distraction From Negative Thoughts and Emotions:
Exercising is an immersive mind activity that shifts your focus from negative thoughts and emotions.
Due to this effect of exercise on the brain, many mental health professionals add physical exercise as a part of a patient’s mental health journey. Continue reading to find out about the mental health benefits of physical exercise.
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Mental Health Benefits From Physical Exercise
Here are some Mental Health Benefits of Exercise:
Depression:
As mentioned above, exercise releases endorphins. These work to naturally improve the mood, making you feel less sad. Physical activity also promotes neuroplasticity and neurogenesis, which play a role in combating depressive symptoms. For this, you can incorporate any exercise ranging from light, moderate and high intensity and this one of another Mental Health Benefits of Exercise.
Anxiety and Stress:
Exercise reduces the release of the hormone cortisol, which is the main hormone that causes feelings of anxiety and stress. It provides an outlet for pent-up energy and helps manage anxiety symptoms. Ideally, for this, psychologists advise you to go for moderate-intensity exercises like brisk walking, jogging, swimming, etc.
Attention-Deficit/Hyperactivity Disorder (ADHD):
Regular exercise improves focus, attention, and impulse control. It also helps to regulate dopamine levels, which are often dysregulated in individuals with ADHD. Cardio is particularly beneficial when dealing with ADHD, but other forms of moderate and high intensity exercises can help too so it also prove Mental Health Benefits of Exercise.
Panic Disorder:
Aerobic exercise can reduce the frequency and intensity of panic attacks. It helps to regulate the body’s stress response and promotes a sense of calm. Which also show Mental Health Benefits of Exercise
Post-Traumatic Stress Disorder (PTSD):
Exercise can be a part of a comprehensive treatment plan for PTSD. It helps to manage symptoms like hypervigilance, anxiety, and nightmares.
Types of Physical Exercise for Mental Health
From weight lifting to yoga, you have many types of physical exercises that can help you improve your mental well-being. Here are some effective ones you can try:
Weight lifting
Weight lifting or resistance training has been linked to reduce symptoms of depression and anxiety. It involves using weights like dumbbells, barbells, or machines to build muscle strength. During this type of workout, your body releases endorphins, improving your mood. It also works well to boost self confidence and body image.
Yoga
Yoga is a combination of physical postures, breathing exercises, and meditation. It can be gentle or challenging, based on your experience level and willingness to challenge yourself. It is particularly effective for reducing stress, anxiety, and depression. It helps cultivate a sense of inner peace and mental clarity. The best part? You can feel its effect after one session!
Aerobic Exercise (Running, cycling, swimming, etc.)
Activities such as running, cycling, swimming, and dancing are excellent for mental health. It increases heart rate, enhances cardiovascular health, and promotes the release of endorphins, which help improve mood and reduce anxiety.
Walking and Hiking
Simple yet effective, walking and hiking are way better than indoor activities. These low impact exercises regularly can not only help you connect with nature but also help reduce stress, improve mood, boost creativity, and improve problem solving skills.
High Intensity Interval Training (HIIT)
As the name suggests, HIIT is a form of exercise with high intensity. In it, short bursts of intense exercise followed by brief rest periods. This can increase your energy levels, improve mental resilience, reduce stress and anxiety, and improve your overall fitness.
Team Sports and Group Fitness
Engaging in team sports or group fitness classes provides social interaction and physical activity. This social aspect is beneficial for mental health, reducing feelings of loneliness and isolation.
Remember that the best exercise is the one you enjoy and can sustain consistently. Listen to your body, stay hydrated, and consult with a healthcare professional before starting any new exercise program.
Conclusion: Mental Health Benefits of Exercise
Regular exercise can have a big impact on your mental health. If you understand how it impacts your brain and recognise the different mental health benefits it offers, you can make informed decisions about incorporating physical activity into your everyday routine. Whether you choose aerobic exercise, strength training, yoga, simply taking a walk in nature, or any other form of exercise, the key is consistency and actually enjoying the activity.