How Exercise Improves Mental Health

How Exercise Improves Mental Health

It’s widely known that exercise is good for you. It’s easy to see the benefits by looking in the mirror or performing physical tasks. Unfortunately, the benefits to your mental health aren’t as obvious. However, researchers are making strides to understand better how exercise improves mental health.

Your Brain On Exercise

Exercise improves cardiovascular health. Blood vessels become larger and function better, allowing more oxygen-rich blood to flow throughout the body.

One study suggests that exercise can increase glucose and metabolic activity in regions of the brain that usually show decline in patients with Alzheimer’s. Moreover, another study suggests that high-intensity exercise has similar effects on the parts of the brain most affected by Parkinson’s disease.

Whenever you exercise, your brain releases hormones that encourage the growth of new brain cells. Moreover, new growth may occur in the hippocampus, which tends to be smaller or distorted in people with depression, anxiety, and schizophrenia. That means exercise may be one way to help manage these conditions.

How Does Exercise Improve Your Mental Health?

The physical benefits of exercise, such as increased strength, improved sleep, flexibility, and endurance, can keep you able-bodied and independent. Unfortunately, that may not matter if you’re not mentally healthy. In fact, poor mental health can affect your motivation. Thankfully, you won’t have to do exercises you hate. On the contrary, you can do any activity you enjoy that raises your heart rate.

Most healthy adults should exercise at least 150 minutes of moderate-intensity exercise each week. That may sound like a lot, but if you do a 30-minute brisk walk every day, you’ll rack up 210 minutes. In fact, you can include two rest days and still achieve the weekly recommendation of 150 minutes.

However, if you’re starting or restarting your fitness journey, then any consistent amount of exercise, no matter how small, is a step in the right direction. With that said, let’s take a look at how exercise can improve your mental health.

Endorphins

Exercise triggers the release of endorphins in the brain. Endorphins can improve your mood, relieve pain, and reduce the body’s stress hormones, such as cortisol. That means your endorphins can help reduce anxiety and symptoms of depression. As a result, you may have a more positive outlook and less sadness and tension.

Reduces Stress

Exercise provides an outlet for the stress of daily life. It can also provide mental clarity and help you refocus your mind to tackle your to-do list. As a result, exercise helps manage daily stress and reduces your risk of developing chronic stress symptoms.

Improves Sleep

Sleep is critical for your body to rest and repair itself. It’s generally thought that sleep helps your brain flush toxins and consolidates your memories and emotions from the day. Regular exercise can help you fall asleep faster and improve the quality of your sleep. Getting enough sleep can help alleviate symptoms of sleep deprivation and reduce the risk of developing a chronic sleep disorder.

Boosts Self-Esteem and Cognitive Functions

Exercise stimulates and promotes brain growth, which helps improve cognitive functions related to memory, attention, focus, and processing. As a result, you may feel capable of doing more mentally, thus increasing your efforts toward your goals. Achieving your goals, no matter how big or small, can boost your self-esteem and self-confidence.

Balances Brain Chemistry

Regular physical activity can help regulate neurotransmitters such as serotonin, dopamine, and norepinephrine. The brain chemicals play an essential role in your mood and emotional stability. If these chemicals get out of whack, it may increase your risks of mental health disorders such as anxiety and depression.

Improves Overall Well-being

Engaging in regular physical exercise contributes to a better sense of yourself and the world around you. It can promote a more positive outlook on your experiences and increase feelings of happiness and contentment, thereby improving your quality of life.

The Takeaway

Exercising is any activity that increases your heart rate. Therefore, you should do activities you enjoy and aim to do at least the recommended amount of exercise weekly to reap its physical and mental benefits. However, doing any amount of exercise is a step in the right direction.

Physically, exercise can improve your overall strength, sleep, flexibility, and endurance, which helps you stay able-bodied and independent. Mentally, exercise can reduce stress and help you refocus. It can improve your self-esteem, cognitive functions, mood, and overall well-being.

While exercise can benefit your mental health, it is not a replacement for professional treatment. If you are experiencing mental health challenges, you should seek the guidance of a professional. Nevertheless, regular exercise can help with your mental well-being and improve your quality of life.


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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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