Where once we considered the benefits of exercise to be purely physical, we now know that regular exercise or physical activity is incredibly vital in supporting good mental health.
Research has shown that 30 minutes of moderate aerobic activity 5 – 6 days per week can help to relieve stress and anxiety. Studies also suggest that regular exercise can help to prevent the onset of mental illness.
What is Mental Health?
Mental health encompasses our emotional, psychological, and social well-being. The World Health Organisation defines it as “a state of well-being in which the individual realises his or her abilities, can cope with the normal stresses of life, can work productively and fruitfully, and can make a contribution to his or her community”.
It is normal to experience fluctuations in mood and our ability to handle adverse or stressful situations. Exercise is an excellent tool to stabilise such fluctuations and bolster your body’s normal coping mechanisms.
The Benefits of Exercise for Mental Health Conditions
The Mental Health Foundation reports that physical activity can dramatically improve the quality of life for those living with a mental health condition. It is believed to be equally effective in treating clinical depression as psychotherapy or medication and has better long-term benefits.
For those living with depression, regular, moderate exercise has been shown to provide incredible support in reducing the frequency of falling into a depressive state. It also helps elevate self-esteem, and improve coping skills and cognitive functioning, therefore, improving day to day life.
Regular exercise has also been shown to support people living with generalised anxiety disorder, phobias, panic attacks and stress disorders.
The Science
The benefits of exercise are three-fold – biochemical, physiological, and psychological.
Biochemical
Have you ever wondered why you feel so good after a stint of physical activity? Enter the endorphin! Endorphins are not only your body’s natural painkillers but are also directly responsible for your mood. Affectionately known as the feel-good hormone, endorphins are released into your bloodstream after exercise, resulting in an elevation in your mood!
Physiological
Physical activity improves:
- Muscle and heart function
- Increases blood flow to the brain
- Increases the efficiency of brain chemicals
- Promotes better sleep
Psychological
Physical activity can:
- Improve self-esteem
- Give you a sense of control over life
- Introduce a feeling of personal achievement
- Help with weight control, which can help you feel better about yourself
- Provide opportunities for socialising and meeting new friends.
Activity Inspiration
- Walking
- Jogging
- Swimming
- Tennis
- Dancing
- Yoga
- Aerobics
- weight training
- Team sports – soccer, netball, badminton and touch football, etc.
- Dog walking
Facts at a Glance
- Exercise enhances your mood – any activity the gets the blood pumping (aerobic activity) around your body will do the job – a brisk walk, a run, a bike ride, or resistance training are all great examples.
- Inactive people are up to twice as likely to experience depressive symptoms compared with active people.
- Exercise is believed to be equally as effective in the treatment of clinical depression as psychotherapy or medication.
- Frequency trumps intensity – 30 mins of moderate exercise 5 – 6 times per week is considered to be highly beneficial.
- The benefits of exercise are three-fold – biochemical, physiological, and psychological.
The world is a busy place. We love to buy into the pace it sets! Overcommitting, loading unnecessary expectations on ourselves and others and failing to make time to rest and recalibrate are among the many side effects of living in these modern times. Add to this a global pandemic, and we are exposed as vulnerable beings. Protecting ourselves from these vulnerabilities is mission-critical.
Prioritising exercise and the preservation of our mental health is the best protection we can employ!