The Positive Impact of Physical Activity on Psychological Well-being
Getting physical isn't just about sculpting a ripped bod or running a marathon. Sure, exercising can enhance your physical well-being and pump up your physique, but let's be honest, most people hit the gym because it makes them feel like a million bucks.
People who exercise regularly tend to stick with it because it boosts their energy, improves their sleep, and makes them feel sharper-mentally and emotionally. And it's a fantastic weapon against common mental health woes like anxiety, stress, and depression.
Exercise can strip away symptoms of depression as effectively as antidepressant meds – minus the side effects. A 2019 Harvard T.H. Chan School of Public Health study found that daily 15-minute jogs or hour-long walks may lower the risk of major depression by a whopping 26% [1]. Plus, keeping up with an exercise schedule can help prevent depression relapses.
What's the magic behind exercise's mood-boosting powers? For one, it triggers a host of changes in the brain. From reduced inflammation to growth of new neurons, there's a whole party going on in your noggin that leaves you feeling calm and relaxed [1]. And let's not forget the endorphins – those feel-good chemicals that flood your brain as you sweat it out.
When it comes to anxiety, exercise is Mother Nature's own antidepressant. It zaps stress, boosts energy, and gives your spirit a lift without a prescription or annoying side effects [1]. Paying attention to your body during exercise – feeling your feet hit the ground, noticing how your body moves – can help you focus and clear your mind [1].
Looking for a Therapist?
Check out BetterHelp, an online therapy service that connects you with licensed therapists who can help with depression, anxiety, relationships, and more [1].
Need help with stress?
Ever feel like your body's a tensed-up, aching mess on account of all that stress? Exercise is the perfect remedy. This drug-free treatment helps relax those tight muscles and relieve tension in your body, breaking the cycle between your body and mind that often leads to stress overload [1].
Sick of ADHD?
Struggling with ADHD? Regular exercise could be just the thing to give you a lift. It's been found to reduce ADHD symptoms, boost concentration, and improve motivation [1]. How does it do all that? Exercise stimulates the production of key brain chemicals (dopamine, norepinephrine, and serotonin) that have a huge impact on focus and attention [1].
Struggling with PTSD?
Ever heard of interoceptive exercise? It involves paying close attention to your body's sensations as you move – a practice that can help people with PTSD move out of the immobilization response that's often a hallmark of PTSD or trauma [1].
Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (both downhill and cross-country) have also been shown to reduce PTSD symptoms [1].
Other Mental Health Perks of Exercise
Even if you're not dealing with a mental health issue, exercise can still add some zest to your mood, outlook, and overall mental well-being. Exercise can:
- Improve your memory and focus
- Boost your self-esteem
- Help you sleep better and feel more energized
- Build resilience to help you cope with stress in a healthy way
Ready to Get Moving?
You don't need to live at the gym or run a gazillion miles a day to reap the benefits. A mere 30 minutes of moderate exercise five days a week is plenty. And you can break it down into shorter sessions, like two 15-minute workouts or three 10-minute sessions, if that works better for you.
Too Tired to Exercise?
When you're feeling drained, exercise can feel like another obstacle, but it actually serves as a powerful energizer. Even a quick, 5-minute walk can help you feel better and give you the boost you need to keep moving.
Stressed Out and Overwhelmed?
It seems ironic: exercise is the last thing you want to do when you're dealing with stress. But the truth is that regular physical activity is a fantastic way to alleviate stress and boost your mood.
Struggling with Low Self-Esteem?
Treat your body with kindness, start slowly, and focus on how much better you feel after exercising – physically and mentally. With time, you'll start to feel stronger and more confident in your own skin.
Living with a Disability or Health Condition?
Talk to your doctor about safe ways to exercise, even when you're dealing with a disability, severe weight problem, arthritis, or other health issues.
No Time to Exercise During the Week?
Consider yourself a weekend warrior – you can still reap many mental health benefits from squeezing in your exercise sessions on Friday or Saturday.
Remember, consistency is key. Make exercise a habit, and you'll start to see (and feel) the benefits.
Looking for a Therapist?
BetterHelp has got you covered. Connect with a licensed, accredited therapist who can help you deal with anxiety, depression, and more [1].
Take Assessment
Taking care of your mental health doesn't have to be a chore. Incorporate exercise into your routine, and you might find yourself feeling happier, more focused, and better equipped to tackle life's challenges.
References:1. Mayo Clinic Staff. (2017, September 28). Regular exercise can help beat Depression. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/exercise-and-depression/art-20046431
- Engaging in regular fitness and exercise, especially forms like jogging or brisk walking, not only improves physical well-being but also contributes significantly to mental health, reducing the risk of major depression by 26%.
- Exercise, due to its mood-boosting powers, is often considered as effective as medications in managing symptoms of depression, while also preventing depression relapses. It stimulates the production of key brain chemicals that have a positive impact on focus and attention, and can help alleviate stress, boost energy, and improve self-esteem.
