People often associate exercise with improving physical health, gaining strength, shedding unwanted weight, and feeling good about one’s body. But exercise isn’t just for people who want to get into shape or lose weight. In addition to building physical stamina, exercise of any kind can work wonders for mental health, and help people cope with emotional issues and stress.
Working out or exercising in any form is often recommended for people who deal with mood disorders like depression and anxiety, or who are in recovery from addiction in a rehab center. It is also beneficial for those who simply want to maintain hormonal balance and keep their minds sharp. Incorporating exercise into daily life is a scientifically proven way to improve mental function and emotional resilience for a healthier state of mind.
How Mental Health Benefits from Physical Exercise
Extensive research has provided indisputable evidence that simple physical exercises can significantly improve mental health in various ways. It all has to do with the hormonal balance in the endocrine system, which helps the brain control cognitive functions and emotional regulation. Exercise causes the brain to produce endorphins, which are chemicals that enhance mood and increase positive emotions. Physical activity keeps hormones balanced so that we think clearly and feel like our best selves.
Some people prefer cardio over weightlifting or enjoy their fitness routine outdoors as opposed to at the gym or at home. Some people find that they maximize the benefits and enjoyment of their workouts by mixing it up with different routines and types of exercise. The good news is that there are endless varieties of exercises that can be adapted to suit any preference and personality. To give you some ideas of how you can use fitness to uplift your mood, here are five exercises that experts consider to be some of the most beneficial types for mental health:
1. Walking
Going for walks on a regular basis is a simple yet effective form of exercise that increases blood circulation and blood flow to the body and brain, which stimulates mental function. It doesn’t require a gym membership or special equipment — all you need are shoes. Whether it is at a leisurely or vigorous pace, daily walking can decrease stress and give you a good reason to spend time outdoors and enjoy the health benefits of fresh air and natural sunlight.
2. Swimming
Being active in water is therapeutic for both the body and the mind. Swimming is an aerobic exercise that can help to relax both mental and physical tension. Research has shown how effective it can be for managing symptoms of clinical anxiety and depression. People who enjoy swimming find that the slow movements in water can alleviate stress and cause a noticeably positive shift in moods.
3. Biking
Biking is another aerobic exercise that is great for maintaining physical and emotional balance while being outdoors. It can be enjoyed solitarily as a time for spiritual reflection or socially as a recreational activity, and is easily adjusted to every level of fitness. It benefits the mind by reducing stress hormones and improving sleep, memory, creativity, productivity, self-esteem, and even libido.
4. Yoga
Yoga can be as gentle or challenging as desired, and it simultaneously improves physical and mental balance. It can be done just about anywhere, outdoors or indoors, and is often combined with meditation and mindful breathing exercises for extra mental benefits. Not only is it great for increasing circulation to the brain, but it also improves mental focus and helps to clear negative thoughts and feelings.
5. Jogging
Of all aerobic exercises, jogging is considered one of the best choices for boosting energy and positivity. The expression “runner’s high” comes from the scientific explanation for how jogging naturally increases the production of endorphins in the brain, which produces analgesic and euphoric effects. This natural euphoria helps to reduce symptoms of anxiety and depression, and engages feelings of calmness and well-being. Jogging also causes the brain to release norepinephrine, the chemical that helps the mind manage and moderate stress levels.
Start Improving Your Mental Health with Exercise
When we exercise, the brain has an easier time balancing out the hormones that regulate our moods. This enables us to think more clearly, creatively, and productively. It also produces positive emotions and reduces stress, allowing us to feel calmer and more focused. The more often we exercise and experience this shift in our moods, the more our mental health and quality of life can improve.
