We begin learning about the importance of exercise and physical fitness at a young age. However, the positive impacts of exercise on mental health are less commonly discussed.
Regular exercise can relieve the symptoms of anxiety, depression, PTSD, and numerous other mental health conditions.
Learn more about the mental health benefits of exercise here.
Exercise Releases Neurotransmitters
Exercise offers so many mental health benefits that you’ll likely feel the difference immediately following your first workout. Of course, you’ll probably feel some exhaustion and soreness too.
Exercise releases the neurotransmitters dopamine, endorphins and endocannabinoids. Endocannabinoids are said to be responsible for the “runner’s high,” or the feeling of euphoria experienced during or after intense exercise.
However, recent studies suggest endocannabinoids work together with endorphins to create the runner’s high. Endorphins are neurotransmitters that increase feelings of pleasure while blocking pain. The two working together are a dream team for feeling good.
Dopamine is another neurotransmitter related to exercise. It stimulates how you feel pleasure and positively affects your mood, sleep cycle, motivation, pain processing, and numerous other regulatory processes throughout the body.
Exercise and Stress Relief
In addition to neurotransmitters, exercise reduces the levels of common stress-related hormones such as adrenaline and cortisol. Studies show that regular exercise may also help ward off stressors.
This means that in addition to helping you deal with existing stress, regular exercise could even help prevent stress, leading to superior mental health and overall well-being.
You’ve probably noticed your body feels different when stressed. You may experience muscle tension, chest tightness, headaches, or neck pain.
The body and mind are linked, so relieving tension in the body through exercise can also relieve tension in the mind. A comfortable and relaxed body leads to a comfortable and relaxed mind.
Exercise and Sleep
Sleep quality is essential to good mental health, and studies correlate regular exercise with quality sleep. A 2017 review showed that exercise improved sleep duration and efficiency, despite the type of exercise performed.
Exercise and Self-Esteem
Exercise often involves setting goals, like running a faster mile, winning a basketball game or exercising a desired number of days per week. Accomplishing these goals, or simply working toward them, provides a sense of achievement.
The physical benefits of exercise, such as becoming stronger, increasing endurance, or losing weight, can also improve self-esteem. Set realistic goals, achieve them, and keep moving toward a healthier and more confident self.
Socializing Through Exercise
According to the Centers for Disease Control and Prevention (CDC), feelings of isolation or loneliness are factors that can put individuals at risk of developing a mental illness.
Joining a local gym, sports club or walking group is a great way to meet new friends or connect with those you already know. These groups will also motivate you to stay on track with your exercise routine and goals.
Exercise and Brain Health
Exercise has been linked to far more than stress reduction and a boosted mood. It can also improve your thinking skills and memory. According to instructor of neurology at Harvard Medical School, Dr. Scott McGinnis, studies suggest the parts of the brain linked to memory and thinking are larger in individuals who exercise.
He stated that exercise can also improve thinking and memory indirectly by reducing stress, improving sleep, and boosting mood.
Start Exercising to Release Stress
Now that you understand some of the benefits of exercise for mental health, you may wonder how to get started. You don’t need experience to begin exercising, but it’s important to start slowly and work your way up to more intense workouts.
Begin with simple exercises, such as basic stretching or walking, and advance as you feel more fit and confident. A qualified personal fitness trainer can help you advance and reach your goals at a pace that’s right for you.
To learn more about the mental health benefits of exercise and read tips for staying motivated to exercise, please see the attached infographic.
Dan Borucki is an ISSA Certified Fitness Coach and Personal Trainer at Re|Claim Fitness. He is committed to providing a level of service that is focused on the individual, whatever his or her needs and goals may be. Borucki strives to encourage, support, and challenge his clients to feel stronger, healthier, and more confident.
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