How Exercise Can Benefit Mental Health

By Ella Kang

We already know many physical benefits of exercise: improved physical condition and a better chance to fight disease. Physicians always encourage us to stay physically active, but did you know that exercise can also help you mentally? It can boost your mood, help you deal with stress, anxiety, or depression, and improve your sleep, to name a few.

Less stress

Regular exercise can lower stress levels, making us all happier. When you have a rapid heart rate, stress-induced brain damage can be reversed by producing neurohormones like norepinephrine, improving cognition and mood as well as thinking under stressful situations. The body’s central and sympathetic nervous systems also communicate better when you exercise, which improves the overall ability to respond to stress. More simply, your mind will feel better when your muscles are relaxed and tension is relieved in your body because of the close connection between the body and mind.

Help for anxiety and depression

According to the Anxiety and Depression Association of America (ADAA), “the benefits of exercise may well extend beyond stress relief to improving anxiety and related disorders”. Physical activities can ease anxiety and depression by releasing “feel-good” chemicals such as endorphins and taking your mind off worries. You will get some quiet time to break out of the cycle of negative thoughts that trigger depression. Various studies have already proven the effects of exercise, even showing that a 10-minute walk may be just as good as a 45-minute workout.

Higher self-esteem and self-confidence

All the achievements of regular activity like weight loss and muscle gain add up to boost your sense of self-worth and confidence that comes with it. Getting in shape, as well as achieving your goals and overcoming challenges, even small ones, will all make you feel better about yourself.

So, what can you do?

ADAA suggests some tips to get you started on your daily workout.

1. Remember that you can start small.

2. Set reasonable, daily goals and aims.

3. Find forms of exercise that are fun and enjoyable. You can do classes and group activities, or rather, solo pursuits. Also, choose a setting that calms or energizes you.

4. Find an exercise buddy. It is often easier to stick to your routine when you have a friend to do the same thing together.

5. Be patient when you start a new kind of exercise, it’s normal to take a while before feeling coordinated and sufficiently in shape so exercise is easier.

6. After meeting the goals, you can also reward yourself to help your motivation and feelings!

7. A good exercise to start off your journey: 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.

Works Cited

“Depression and Anxiety: Exercise Eases Symptoms.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 27 Sept. 2017, www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495.

“Exercise for Stress and Anxiety.” Anxiety and Depression Association of America, adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety.

“Five-Mental-Benefits-of-Exercise.” Walden University, 26 Feb. 2021, www.waldenu.edu/online-bachelors-programs/bs-in-psychology/resource/five-mental-benefits-of-exercise.

Robinson, Lawrence. “The Mental Health Benefits of Exercise.” HelpGuide.org, www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm.