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Exercising for mental health is not a new concept. In fact, the debate about the relationship between exercise and mental health has been ongoing for decades. From individual athletes to entire teams, people all the world over are using exercise as a tool to support their mental wellbeing.
So how does exercising benefit mental health and how effective is it?
Physical Exercise for Mental Health.
In simple terms, physical exercise promotes mental health by reducing stress and anxiety, improving mood and overall relaxation of the mind and body. It is a natural way of boosting the body’s happiness neurotransmitters including endorphins, dopamine, and serotonin which improves how the body handles stress. In that sense, exercise cuts down on anxiety levels and helps restore the peace of mind.
Additionally, physical exercise can help distract the mind from negative thoughts that often trigger a sense of anxiety, depression, and panic attacks. As one engages in physical activity, the body releases a mix of hormones and biological compounds associated with positive feelings, leading to a reduction of negative emotions. Exercise may also lead to an improved body image, self-esteem and a sense of achievement.
Research studies have shown that exercise is an effective way of reducing symptoms of some mental health issues, including depression and anxiety. For individuals struggling with mental disorders like bipolar and schizophrenia, regular exercise can improve their overall health and wellbeing.
How much Exercise is enough?
To obtain maximum mental health benefits, it is recommended that individuals exercise for 20-30 minutes a day, three to five times a week. Aerobic exercises like running, swimming, cycling, and walking have shown to be the most effective form of exercise for improving mental health.
While all physical activities benefit the body and mind in some manner, intense exercise like lifting weights can contribute to an acute release of endorphins that can lead to an improved mood and higher self-esteem. Working out in a group setting like attending Fitness classes in a gym or attending spinning classes may also be beneficial since it provides a social outlet, which is again crucial in keeping the mind healthy.
Another popular exercise that has been confirmed to help with mental health is yoga. Yoga focuses on managing the nervous system which the root of anxiety and depression. Yoga helps to regulate the body’s nervous system by providing a sense of tranquillity, inner peace and promoting mindfulness.
How Does Exercise Benefit Mental Health?
Stress and anxiety relief.
Some of the hormone changes that occur during physical activity have a naturally calm and soothing effect on the mind and body, making it easier for people to relax and alleviate feelings of stress.
Endorphin production.
Endorphins are naturally occurring chemicals that the body produces for several reasons, including pain relief, but they also promote happiness in our bodies. Endorphins are released when the body is stressed or during physical activity. That means we can bump up our brain’s endorphin production and boost feelings of happiness simply by heading outdoors for a brisk walk.
Improving the quality of sleep.
Sleep disorders such as insomnia have been linked to many mental health issues. Engaging in regular physical exercise helps to encourage a good night’s sleep which in turn has benefits for overall mental health.
Reduced symptoms of depression and anxiety.
Exercise is an effective way to alleviate the symptoms of depression and anxiety. Research studies suggest that physical activity plays a crucial role in managing anxiety and depression and works as well as medication.
Building self-esteem.
Participating in physical activities cultivates a sense of accomplishment and promotes physical strength and harmony. This brings about a sense of pride and satisfaction, ultimately boosting self-esteem.
Social interaction.
Physical activities offer the possibility of social interactions, which are essential for improving mental health. Whether engaging in team sports or joining a fitness class, physical exercises provide opportunities for individuals to interact with others.
A burst of creativity.
Physical activity, through the release of endorphins, brings about a sense of euphoria, which helps boost creativity. Therefore, exercises like lifting weights or running in high-intensity interval training improve cognitive function and may even result in new ideas.
Human Connection.
Humans are social beings. Interacting with others in physical exercise setting helps to improve our mental health by promoting physical as well as social wellbeing.
Conclusion.
In conclusion, exercise has numerous benefits to the overall physical and mental health of human beings. The above-discussed benefits help reduce the risk of depression, anxiety, stress and other mental health issues. Exercise may not cure all mental issues, but it can improve the mind and the body, leaving individuals feeling and looking better. Engaging in physical activity is not an option but a necessity for promoting good physical and mental health. It is, however, important to remember to consult a healthcare provider before beginning any exercise regime.
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