We often talk about exercise as a way to shed the extra weight or build muscle. But did you know it’s also a powerful tool for boosting your mental health? It’s true! Regular physical activity can work wonders for your mind, helping to reduce stress, anxiety, and depression while improving your mood.
How does Exercise benefit Mental Health?
Mood booster
- When you engage in physical activity, your brain releases endorphins, powerful neurotransmitters. These endorphins can help to alleviate feelings of sadness, frustration, and anger, leaving you feeling happier and more relaxed.
- Additionally, exercise can distract your mind from negative thoughts, providing a much-needed mental break.
Stress reducer
- Exercise serves as a potent stress management tool. Physical activity helps to regulate the body’s stress response, reducing the production of stress hormones.
- Regular exercise can also improve your heart rate variability, a measure of how well your body adapts to stress. Over time, this can help you cope with life’s challenges more effectively.
Anxiety relief
- Physical activity helps to burn off excess energy, reducing restlessness and tension. It also improves focus and concentration.
- Exercise also contributes to a calmer and more centred mindset.
Improved sleep
- Regular physical activity can help regulate your sleep-wake cycle, making it easier to fall asleep and improve sleep quality.
- It’s important to avoid intense workouts close to bedtime, as they can stimulate the body. However, moderate exercise earlier in the day can promote better sleep.
Boosted self-esteem
- Regular exercise can improve your body image, increase your energy levels, and your overall sense of well-being. As you become fitter and stronger, your confidence will naturally grow.
- Exercise can also provide a sense of accomplishment, which can positively affect how you perceive yourself.
Finding the Right Exercise for You
The key to gain the mental health benefits of exercise is finding activities you enjoy. Whether it’s dancing, swimming, hiking, or simply a walk, the important thing is to get moving. Here are some ideas to get you started:
Try something new
Don’t be afraid to step outside your comfort zone. Trying new activities can help you discover hidden passions. Perhaps you’ve always been curious about rock climbing, yoga, or dancing? Give it a shot! Variety in your workout routine can also prevent boredom.
Find a workout buddy
Exercise is often more enjoyable when shared with a friend. Having a workout buddy can hold you accountable and make exercise a social event. You can also try joining a group fitness class to meet like-minded people.
Listen to your body
It’s important to pay attention to your body’s signals. If you’re feeling pain, take a break. Overexertion can lead to injuries and burnout. On the other hand, don’t be afraid to challenge yourself and gradually increase the intensity of your workouts. Finding the right balance is key.
Make it a habit
Consistency is important to reap the mental health benefits of exercise. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Include physical activity into your daily routine by taking the stairs, going for a walk during your lunch break, or doing some stretches while watching TV.
Remember, the best exercise is the one you’ll actually do and sustain over long-term. Experiment with different activities until you find something you love. With time and consistency, you’ll start to notice improvements in your mood, energy levels, and overall well-being.
Your mental well-being matters. Don’t wait! Download Saksham today and start your journey to a happier, healthier life.
References : Anderson E and Shivakumar G. Front Psychiatry. 2013 Apr 23;4:27.