Life throws curveballs. Stress, anxiety and the occasional bout of the blues
are the name of the human game. However, what if you could create a fortress
within, a resilience of mind that allows you to face these storms with more
ease? The answer, perhaps surprisingly, lies in far more than mindfulness
practices or therapy (although those are also great tools) and instead in the
power of physical fitness.
For far too long we have viewed the mind and body as separate. But science
is slowly exposing the complex and deep ways they are linked. At the end of the
day, exercise is not just about building a stronger body, it’s about
constructing a stronger mind. How physical activity serves as a catalyst for
mental well-being.
The Surprising Perks of Physical Fitness on Mental Health
A good workout does wonders for your brain. Exercise sets
your body in motion, which, in turn, means releasing a concoction of potent
chemicals directly affecting your mood and cognitive function.
Endorphins: Endorphins are known to promote mood, released during exercise,
endorphins are considered one of the "feel good" chemicals. They can
relieve pain, alleviate stress and make you feel happy and relaxed.
Serotonin: This neurotransmitter influenced mood, sleep, appetite and social
behavior. Exercise can boost your levels of serotonin, which may relieve some
symptoms of depression and anxiety.
Dopamine: This neurochemical is associated with pleasure, energy and reward.
Dopamine is a neurotransmitter that provides you with an elevated sense of
energy and motivation to go get your day, and exercise can help push that out
of your body.
Brain-Derived Neurotrophic Factor (BDNF):Sometimes referred to as
“Miracle-Gro” for the brain, BDNF promotes the growth, survival and
differentiation of neurons.
BDNF increases with exercise and could help with cognition, memory and
learning.
The Systemic Benefits of Exercise: It’s Not Just Chemistry
The connection between our mental fitness and physical fitness runs very
deep inside us, deeper than all those brain chemicals firing up every time we
work out. Physical activity addresses health on a broad basis, addressing some
of the factors that underlie mental resilience.
Reduction in stress: Exercise is a great stress buster. It helps you expel
the pent-up energy and tension in your muscles, too, while giving your
attention a different direction away from your worries and anxieties.
Better Sleep: Regular physical activity can help you doze off quicker and
sleep longer. Better sleep, in turn, is linked to better mood, better cognitive
function and better mental health overall.
Builds Self Esteem: Setting up fitness goals and achieving them surely add
to your self-esteem and confidence. The weight you lose will be less important
than how your overall self-image improves as you gain strength and health.
Potency for Added Socialization: If you join a sporting team, sign up for a
group fitness class or simply go for a walk with a friend—whether you are
exercising alone or with others, then, the socializing potential for any
exercise is enormous. Supporting mental well-being is social connection.
There are many more benefits than these: Enhancing cognitive function: The
impact of physical activity on memory, attention, executive function, and other
cognitive functions is substantial. That helps keep you sharp, focused and
productive.
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Research-backed Fitness and Mental health Facts
The mental health effects of exercise aren’t anecdotal — they’re supported
by an ever-growing body of scientific evidence. Numerous studies have
documented the beneficial effects of exercise on a wide range of mental health
problems. Also, here’s some fitness and mental health fact-checking:
Depression: For mild to moderate depression, aerobic exercise is as
effective as medication.
Anxiety: Another mental health benefit of exercise is a reduction in
anxiety, panic disorder and social anxiety.
ADHD: Вhildren with attention-deficit/hyperactivity disorder (ADHD) exercise
can help to improve focus, attention and reduce impulsivity.
Stress: Exercise is a real stress reliever, as it lowers cortisol levels and promotes
relaxation.
Lower Risk of Cognitive Decline: Regular physical exercise may protect
against dementia and decline in cognition due to aging.
Actionable Items: The Movement of Your Life
The good news is you don’t need to run a marathon or hit the gym like a
beast to enjoy the mental health benefits of exercise. Even a little physical
activity can have a big effect. Here are some tips for getting more movement
into your life:
Find an Activity That You Like: The most important thing to stay consistent,
is finding an activity that you actually like actually doing. Whatever it is,
make sure it is something you look forward to doing: dancing, hiking, swimming,
cycling, and walking.
Take Small Steps: Avoid trying to achieve too much too fast. Begin with
10-15 minutes of daily activity, then increase your duration and intensity as you
become more fit.
Create it a Habit: Make your workouts a scheduled part of your day just like
any other important meeting, and do your best to keep to your schedule.
Break it Up: If you don’t have time for a long workout, break it up into
shorter bursts of activity throughout the day. Ten minutes of walking in the
morning, 10 minutes of dancing in the afternoon and 10 minutes of stretching
before bed can compound for you.
Get Outside: Working out outdoors can offer extra benefits, such as sunlight
exposure (which helps increase vitamin D levels and uplift your mood) and a
connection to nature.
Combining Mental Health and Fitness Prioritization
Integrating mental health and fitness into your everyday life isn't about
attaining some unrealistic level of physical perfection; it's about taking care
of your total wellness. It’s about making positive choices that help reduce
stress, lift your mood or give you a new sense of positive badassery and
resilience when life decides to throw you punches.
This is all the more reason to making physical activity a regular part of
your routine, to not just invest into your physical health, but also to invest
into your mental and emotional well-being. You are becoming a better, stronger
version of yourself while preparing yourself for whatever rain we face.
Over to You: Get Active, Get Mindful
The evidence is just in: Physical fitness and mental health are deeply
interconnected. The way to cultivate your emotions, your mind, your heart and
your soul into a more active embodiment. So, get out there, move your body and
release your inner strength! It’s not only about looking good; it’s about
feeling good from the inside out.
FAQs
Q: What kind of physical activities are suggested to boost mental health? Do I
have to run a marathon?
A: The best workout is the one that you enjoy & will continue doing.
Extremes are unnecessary. Walking, swimming, cycling, yoga, dancing etc. are
acceptable activities that can be performed at low to moderate intensity.
Bursts of activity spread through the day can be advantageous. Go for it, not
go slow.
Q: I've depression/anxiety. Is it true exercising will enhance my health or
do I have to take medication? It might not be that way for everyone.
Is it possible to use exercise as treatment for depression or anxiety? For
mild to moderate depression, it’s as effective as medication.. It’s important
to speak with your doctor or mental health professional about this. Why? The
exercise should be added to an overall treatment plan and should never replace
professional help when it’s needed.
Q: I am depressed and unmotivated to workout. What can I do?
A:You need to take it step by step, but keep the steps manageable. Instead of
one hour going to raise, walk or extend for 10-15 minutes every day. Choose one
you love, and make it part of your workday, this is by sanity or jogging. Treat
all small victories like wins to build the momentum.
Q: How quickly and in what mental state will I feel better?
A: For some, exercise provides an endorphin kick, giving them an immediate boost of energy. The mental health benefits we can experience are usually temporary and often require weeks or even months of regular movement. Be patient and persistent.
Q: What to Expect in Case of Physical Limitations or Chronic Health Conditions
What are my options? Is it never too late for me to exercise?
A: Absolutely! Adaptations are key. Inquire with your doctor or a physical
therapist about exercises that are safe and beneficial for your condition. Leisure
activities including swimming, water aerobics (zero crunching), walking, chair
yoga and simple stretching can help.
Q: Can too much exercise cause mental health issues?
A: Yes, it's possible. Burnout, fatigue, and overexertion can impact an athlete's mental health. Why? Listen to your body, rest, heal slowly and don’t do too much.
Q: Is there a correlation between fitness and mental health, like diet?
A: Absolutely. So, we must eat healthy food to fulfill the energy demands of
the brain. Eat a wide variety of vegetables, fruits, whole grains, lean
protein, and healthy fats each day. Avoid processed foods, sugary drinks, and
too much caffeine or alcohol.
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