Over the past couple of years, exercise has been getting a lot of well-deserved attention for how it can help with mental health. The role of physical activity in mental health Several research findings have shown the profound impact of physical activity on good-quality life, which makes it an indispensable part of a well-balanced lifestyle. With greater attention on mental health than ever, the interplay between exercise and mental welfare has a lot to offer – well outside of any gains or losses in athleticism.
Psychological Benefits of Exercise
Dozens of studies have established the mental health benefits of exercise. A meta-analysis in the journal Health Psychology Review [2] concluded that symptoms of anxiety and depression were reduced by 20–30% resulting from habitual physical exercise.
The importance of this result should not be underestimated — for individuals who have symptoms similar to those of the subjects in this single study, exercise may act as a legitimate intervention.
Exercise for Anxiety
The evidence for exercise as an anxiety treatment is strong, and many research studies have proven this. One study using data from the Anxiety and Depression Association of America found that “aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem” by increasing endorphin levels, your body’s natural painkillers and mood elevators.
Those who did regular aerobic exercise, such as running or cycling for at least 30 minutes a day on three days a week, said they felt more energetic and relaxed after their workout.
Exercise for Depression
Exercise and depression have also been studied at length. For one, the American Journal of Psychiatry printed a study stating that regular physical activity has been associated with up to a 25% lower risk of developing depression compared to that observed in sedentary counterparts.
Plus, studies suggest that being active can improve the efficacy of conventional treatments for depression like therapy and medication. Exercise has in fact been proposed as a potential alternative for the treatment of mild to moderate depression (based on a review that suggested it may have similar effects to antidepressant medications).
Endorphins and Mood
Running can help your mood, and at least part of that is due to the endorphins that get released post-workout. During physical activity your body releases endorphins (the “feel-good” hormones); Opioid molecules bind to receptors in the brain to lessen sensation of pain and also create a sense of pleasure. A results that many a fitness enthusiast has experienced and extolled; the runner’s high.
The National Institute of Mental Health has also done a research and states that moderate-intensity exercise causes about 15-20% increase in the blood levels of endorphins which is responsible for enhancing mood, reduce stress and emotional well-being. Endorphin release leads to a natural stress relief which makes exercise one of the most powerful tools for dealing with everyday-life-stressors.
Can Physical Activity Improve Your Mood?
Activation of the endorphin system is not the only way that exercise might improve mood. It releases other chemicals such as serotonin and dopamine that work on many factors of mood and emotional health. In a study by the Harvard Medical School, regular exercise was shown to lead to substantial elevations in serotonin levels, which is known to have a direct relationship with mood and cognitive function.
In turn, the act of being active can invoke feelings of achievement and increase ones confidence. Regular exercisers usually have high self-esteem and feel healthier around their exercise routines. This cycle is key to the mental health benefits of exercise, keeping you interested enough to keep returning back for more.
Depression and Development of Exercise as a Treatment Stress Relief by Means of Physical Activity
For years, exercise has been considered a powerful stress-relief tool. Physical exertion gets the body ready to face stress physically as well. Exercise releases stress hormones such as cortisol and adrenaline necessary for the fight or flight response whilst at the same time being destructive for brain cells. Yet, consistent exercise has been known to lower these stress hormone levels at baseline.
Research published in the Journal of Clinical Psychology examined that regular exercisers had a 40% drop in perceived stress levels than those who were sedentary. This decrease in stress could also bring a better mental health outcomes, such as reduce anxiety and better benefit of emotional resilience.
Exercise Suggestions to Help Your Mental Health
Guidelines for the optimal amount and kind of exercise necessary to accrue the mental health benefits of physical fitness have been established. The Centers for Disease Control and Prevention (CDC) recommends that adults get a minimum of 150 minutes per week of moderate-intensity aerobic physical activity, plus muscle-strengthening activities on 2 or more days. This guidance is the basis of getting people active and helping their minds.
Types of Exercise
Different types of workouts are accompanied by different mental health benefits. Aerobic exercises (like running, swimming, or biking) in particular have been shown to be especially effective for overall reducing anxiety and depression. There is also evidence that taking time to work out can have positive mental health benefits, as well as strength training, and forms of relaxation like yoga or tai chi which promote mindfulness.
Use Physical Activity as a Part of Everyday Life
When it comes to improving mental health, people are encouraged to make exercise a part of their regular daily routine. Even taking the stairs instead of the elevator or walking during your breaks can help to increase overall activity levels. Team fitness classes and outdoor activities can also lend to social support aside from keeping our emotional health in check.
Coping Strategies With Exercise
Not only acting as a form of prevention, exercise can also help many individuals deal with mental health issues. Exercising can be a healthy way of releasing pent up stress and anger, enabling people to deal with their emotions in a more productive manner.
Mindfulness and Exercise
He said incorporating mindfulness practices into exercise regimens can help make workouts more effective. Mindful movement, such as yoga or tai chi, involves focusing on your breath and body sensations during exercise. A study on the subject by the International Journal of Yoga shows that participants of mindful movement classes had decreased levels of anxiety and an overall better mental health.
Creating a Routine
This is especially so for mental health, as creating a regular workout regime can provide many positive impacts on the mind. A consistent workout schedule can provide a sense of routine and security, which can be comforting amidst stress. The study published in the Journal of Behavioral Medicine found that people who exercised regularly had greater improvements in their mental health than those who did so less frequently.
The Holistic Health Approach
Sports and mental health demonstrate how the body undergoes moments of stress in life, but its influence on holistic healthcare (health is maintained when physical, emotional and psychological well-being are intact) makes positive contributions to the network of human factors. As people continue to practice, even after ending their mile streaks, the added exercise may enable them to lead healthier lives over all.
Community Engagement
Group fitness classes or team sport activities provide a sense of community and belonging. Social support is a fundamental component of mental health promotion, with benefits including increased feelings of relatedness and emotional support reported by exercising individuals within groups. In fact, a 2015 study published in the Journal of Health Psychology found that those who exercised with others experienced more than a quarter (25%) boost in their altruistic sense of community.
PDPM And Wellness — Comprehensive Programs Are Best!
Employers and communities that pay attention to mental health tend to have robust well-being programs which include physical fitness, nutrition, and relaxation. According to research from the American Psychological Association, employees in workplace wellness programs with exercise were less stressed and more satisfied in their jobs.
IMPACT OF EXERCISE ON BRAIN HEALTH
Exercise is not only good for the body, but studies show that physical activity on a regular basis can also improve brain health by promoting neuroplasticity and increase cognitive function. Neuroplasticity Adaptive brain change Necessary for learning and memory.
Frontiers in Human Neuroscience published a study that discovered people who participated in regular aerobic exercise were found to have larger hippocampal volume, the brain region associated with memory and learning.
The discovery underscores the importance of physical activity to cognitive function and indicates that regular exercise may be able to compensate for changes in brain action as we get older.
Mental Health Awareness/Advocacy
However, mental health awareness campaigns are more and more promoting physical activity being included in treatment for mental disorders as exercise is now also a contributory factor to better psychological wellbeing. Providers are encouraged to recommend exercise as an adjunctive treatment for people with anxiety and depression.
The National Alliance on Mental Illness (NAMI) and other organizations have been at forefront in informing individuals exercise can help mental health through workouts routine.
The more we understand the relationship exercise has with our mental state the closer we become to possibly one day looking at completely enhancing and altering how mental health care is approached in contemporary society.
In reminder, the effect of physiological exercise in mental health is an important topic which has comprehensive perspective.
Through physical activity, everyone can improve their mental health and wellness. And rightfully so the promotion of physical activity as part of mental wellness will obviously lead to a healthier, happier society.
