Mental health benefits of Physical Exercise

Physical activity can play an important role in mental health and can even relieve symptoms of mental health conditions such as depression and anxiety. While the physical health benefits of exercise are often discussed, the link between exercise and mental health is often overlooked. Research shows that physical activity may help avoid mental health problems before they start. Research also shows that exercise can improve symptoms of many existing mental illnesses.

How mental health benefits from physical exercise

Mental health professionals sometimes include physical exercise in the treatment of certain mental disorders. Some potential effects of exercise on mental health include:

Anxiety and Stress

Exercise reduces the body’s sensitivity to anxiety responses. Additionally, a regular exercise program can help relieve symptoms of other common co-occurring conditions, such as irritable bowel syndrome (IBS).

Growth of new neurons, including in the hippocampus. Some research suggests this may help relieve symptoms of certain mental illnesses, including depression and anxiety.Animal studies have found that increased neurogenesis may help calm the brain during periods of stress.

Attention-deficit/hyperactivity disorder (ADHD)

Regular exercise can improve motor skills and executive functions in children diagnosed with ADHD. This appears to apply to moderate and vigorous exercise, and longer exercise may lead to better results. Aerobic exercise appears to offer significant benefits for individuals dealing with ADHD, both children and adults.

Depression

Mild, moderate, and vigorous exercise have been shown to reduce the severity of depression. In fact, exercise may be as effective as other treatments for depression.Regular exercise may reduce inflammation, which can have a positive impact on people with this condition.

Panic Disorder

For people with panic disorder, exercise can be a proactive way to release pent-up tension and reduce feelings of fear and worry.In some cases, exercise may also reduce the intensity and frequency of panic attacks.

Post Traumatic Stress Disorder (PTSD)

Engaging in physical activity may be beneficial for individuals with PTSD, particularly those who have previously experienced treatment challenges and those with subthreshold PTSD. Exercise may also help with PTSD symptoms such as depression, anxiety, sleep problems, and cardiovascular problems.

How exercise promotes positive well-being

Exercise can also improve the well-being of individuals who already experience good mental health. It has been shown to boost mood, elevate energy levels and support restful sleep.

There are many reasons why physical exercise is good for your mental health:

• Exercise lowers stress hormones. Exercise lowers stress hormones such as cortisol. It also increases endorphins—your body’s “feel-good” chemicals—giving you a natural mood boost.Physical activity can distract you from negative thoughts and emotions. Physical activity can shift your focus from a problem to the activity at hand or put you into a Zen-like state.
• Exercise can boost confidence. Exercise can help you lose weight, tone your body, and maintain a healthy appearance and smile.When your clothes look more flattering and you give off an empowering aura, you may feel a subtle but noticeable lift in your mood.
• Exercise can be a good source of social support. The benefits of social support are well documented, and many physical activities can also be social.So whether you take an exercise class or play softball in a league, working out with others can give you double the stress relief.
• Better physical health can mean better mental health. While stress can cause disease, disease can also cause stress. Improving your overall health and longevity through exercise can work both in the short term (by boosting your immunity to colds, flu, and other ailments) and in the long term (by helping you stay healthier and enjoy life more because of it).
• Exercise can buffer against stress. Physical activity may be associated with lower physiological responses to stress. In short, those who get more exercise may be less affected by the stress they face. So, in addition to all of its other benefits, exercise can provide some immunity to future stress, as well as a way to cope with current stress.

Types of physical exercise

Fortunately, there are many forms of exercise that can boost mental well-being. From lifting weights to running, it’s important to find an exercise you enjoy doing. Here are some exercises that are good for your mental health.

Yoga

Yoga can range from gentle to challenging. The most common form of yoga (Hatha yoga) involves body postures (called asanas), controlled breathing, and meditation time.

Yoga is a low-risk way to heal your body and mind. The positive effects can often be felt after just one class.

Published in 2018Complementary therapies clinical practiceA study in found that yoga can help:

• Reduce physiological arousal
• lower heart rate
• Lower blood pressure
• Improve breathing
• Reduce stress response
• Reduce depression and anxiety
• Increase energy and happiness

Tai Chi

Tai Chi is an ancient Chinese martial art that combines meditation and rhythmic breathing in a series of slow, graceful body movements and postures (also called forms). Tai Chi has been proven to:

• relieve pressure
• Lower blood pressure
• reduce anxiety
• Improve depression
• Increase self-esteem

Aerobic exercise

There is growing research evidence that regular aerobic exercise (such as running, cycling or swimming) is linked to better mental health.

Although research has focused on depression, panic disorder, and obsessive-compulsive disorder (OCD), there is some evidence that exercise has a positive effect on social phobia.

Both single sessions and long-term aerobic exercise have been shown to have positive benefits for mental health.

Although just 5 to 10 minutes of aerobic exercise can help improve mood and reduce anxiety, a regular program lasting 10 to 15 weeks appears to improve a person’s overall mental state.

Before you start

If you are new to an exercise program, be sure to consult your doctor to determine the best form and intensity level for your condition.

Your medical history, current medications, and diagnosed illnesses can all affect your ability to exercise.

If you suspect you have a mental illness or are receiving treatment from a mental health professional, ask about incorporating physical activity into your treatment.

A qualified mental health professional can advise on the best strategies to treat your specific situation.

How to start a physical exercise program

Once you have your doctor’s approval and recommendation, you will need to decide on an exercise program that is right for you.

Do you want to take a class? Would hiring a trainer at the gym help? Do you like taking walks in your own time while listening to your favorite music? The key to sticking to a routine is to find something you enjoy doing.

When starting a new exercise program, you may initially feel very motivated. This type of exercise motivation can be very beneficial in helping you start a new exercise program.

Published in 2017MaturityA study in found that 2 to 6 hours of exercise per week was best for optimal mental health.

Here are some tips for starting and maintaining an exercise program:

• Don’t overdo it. Be careful not to push yourself to extremes initially, as this may lead to physical injury. Remember, exercise can be fun and help improve mood and anxiety, but it should not cause physical problems. Start slow at first and gradually increase your workouts over time.
• Make a commitment to your exercise program. From stressed-out executives to exhausted stay-at-home parents, everyone is busy. Making time to exercise means you are prioritizing your health and well-being. It may take some time before you see an improvement in your symptoms. For best results, be patient and consistent with your exercise plan.
• Know that your motivation may change at different stages of your exercise program. It’s not uncommon for your initial enthusiasm to fade over time. It can help you change your routine a little or find new exercise options entirely. For example, if you’re tired of the treadmill at your local gym, try walking locally or joining a hiking group. These alternative options can also help you socialize while exercising.
• Keep experimenting. Experiment with different strategies to discover what works most effectively for you. If you have trouble exercising in the morning, try exercising in the afternoon. Or, if you find yourself dreading going to the gym, try exercising outdoors. Keep experimenting until you find something you might stick with.

Frequently asked questions (FAQs)