We all know that exercise is good for our body. But did you know that exercise can improve your mental health? Most people exercise only if they want to lose weight. Indeed, exercise helps you burn fat, trim your waistline, and maintain a healthy weight. Moreover, it makes you feel more energetic, have a sharp memory, and improve your sleep quality and sex life.

But the benefits of exercise for mental health are unmatched. It goes beyond the main reason people exercise, which is weight loss. Having a regular exercise schedule gives you a great sense of well-being. It makes you calm and feel a great sense of confidence, reduces stress, anxiety, and depression, and boosts your mood. And there is more.

So, how does exercise improve mental health and reduce stress? This article explores how exercise improves mental health and highlights some of the best exercises for mental health as well as simple tips to incorporate exercise into your daily routine.

9 Ways Exercise Improve Mental Health

Regular exercise is good for your heart, body, and mind.. It gives you a great sense of well-being and can prevent most mental health challenges. You don’t have to be suffering from a mental health condition to get these benefits. Instead, it is a good way to prevent them and improve your well-being.

And the best part is that you don’t have to spend hours running or become a gym “rat” to get these benefits. Even a modest amount of exercise can greatly impact your mental health. Let’s look at how exercise improves mental health.

#1. Exercise reduces stress levels

Stress is unavoidable in human life, whether from work or family issues. However, it is important to learn how to manage it. In the state of stress, your muscles become tense in your face, neck, shoulder and all over the body and your heart rate goes up. You may even experience mild aches due to the tightness with prolonged stress.

Exercise is a good way to release the tension in your body. It helps your muscles relax, boosts circulation, lowers your heart rate and blood pressure, and boosts your metabolism. According to Harvard Health, exercise can reverse the effects of stress. It lowers the levels of stress hormones such as cortisol and adrenaline, which are elevated when you are stressed and can lead to chronic pain and other diseases if they stay high for a long time.

The endorphins released during exercise also make you calm, relaxed, and in a better mood because they are a natural pain killer and mood booster. The body and the mind are interconnected, and once your body is feeling good and relaxed, your mind follows suit.

Also Read: What are the 5 Benefits of Regular Exercise?

#2. Exercise boosts your mood

So, how does exercise improve mood? You may ask. Regular exercise is an anecdote for a bad mood. It boosts the production of dopamine and serotonin, which are natural mood boosters.

Research shows that 30 minutes of moderate-intensity workout at least three times a week results in better mood and enthusiasm. Exercise may also alleviate the symptoms of ADHD and help you have better memory, concentration, and motivation to handle your daily tasks.

#3. Exercise reduces anxiety and makes you calm and relaxed

Exercise is a natural treatment for anxiety that is effective and has no side effects. As you exercise, you zone out and interrupt the worries, which helps you stop feeling nervous. Furthermore, working out releases endorphins that make you calm and relaxed. A simple 10-minute walk or stroll can make you relaxed after a hard day of work.

Exercise is also a good way to build mental resilience and help you cope with challenging circumstances. Instead of reaching out for alcohol or drugs to cope, exercise is a healthy way to reduce anxiety and stress eating.

Also Read: How to Make Time for Exercise with a Busy Schedule (9 Easy Tips)

#4. Exercise prevents and reduces depression

Regular exercise may help you fight depression and prevent you from relapsing. Studies also show that it may also treat mild depression without the need for antidepressants. When you work out, it triggers new changes in the brain and the release of chemical substances called endorphins, which make you calm and happier.

Furthermore, it’s a good distraction from what is causing the depression, and reducing your focus on negative feelings can make you feel energized and happier.

#5. Exercise reduces trauma

Exercise causes beneficial changes in the nervous system and may reduce the symptoms of Post-traumatic disease (PTSD) or unhealed trauma. It starts to undo the stress response caused by the trauma you experienced. Furthermore, it allows you to zone out from thinking about what happened and start focusing on the physical sensations as you exercise.

Several studies that involved 531 patients revealed that a combination of aerobics, strength training, yoga, and aerobics for 30 minutes three times a week for 12 weeks can be beneficial for people with post-traumatic disease (PTSD) or unhealed trauma. Some of the best exercises that help reduce the symptoms of PTSD and trauma are walking, running, swimming, dancing, or hiking.

#6. Exercise May boost your self-esteem

Having a regular exercise routine is great for your self-esteem. It gives you a greater sense of self-worth, improves how you perceive yourself, and makes you feel powerful and in control of your well-being. It also makes you feel better about how you look and boosts your sense of achievement. Furthermore, as you exercise you may lose weight, boost your stamina and get energized.

Achieving the small fitness goals will make you confident about yourself and reduce negative self-talk. So, if you are feeling bad about yourself, try exercising every day, and you’ll notice a shift.

#7. Exercise improves memory

Exercise is good for brain function. It improves memory, focus, and concentration, helping you be mentally focused and ready to handle tough tasks. Regular exercise stimulates the growth of new brain cells, which prevents age-related brain decline that leads to diseases such as Alzheimer’s and dementia.

Research reveals that people who exercise don’t have twice the risk of cognitive decline as they age compared to those who exercise.

#8. Exercise improves sleep quality

Lack of sleep is harmful to your mental health. Yet having mental health issues like anxiety and depression can also affect your quality of sleep because of restlessness, worry, and insomnia. Luckily, even moderate workouts like walking and yoga can help you sleep better and regulate your sleep cycle.

Research shows that people who exercise for at least 30 minutes every day fall asleep faster, get better sleep, and are less likely to develop sleep disorders. Furthermore, exercising for 30 minutes at least three times a week improved the sleep quality of patients with insomnia. However, avoid exercising close to bedtime as your body gets more alert and energized, which may make you struggle to sleep.

#9. Exercise makes you energized

If you think exercise makes you tired, you are mistaken. On the contrary, your heart rate increases as you exercise, promoting better blood and oxygen circulation to the brain and body. This boosts energy production in the cells, improves muscle strength, and makes your body systems work effectively.

That’s why you always feel energized and ready to do your daily tasks after a workout. Studies show that daily exercise reduces fatigue and boosts your energy levels. So, if you feel tired, go for a 10-minute walk, and you will notice your energy levels spike, pushing you to do more.

What Is The Best Exercise For Mental Health?

Walking is one of the best exercises for mental health because it is easy to start. You can do it anywhere and do other activities while at it. According to Harvard Health, running for 15 minutes daily or walking for an hour reduces your risk of depression by 26%. So, put on an inspiring playlist, walk with your dog, and see how your mental health improves.

Other great exercises for your mental health include jogging, running, yoga, strength training, swimming, cycling, and dancing. Try to do more outdoor activities, such as hiking, because being outdoors is great for your mental health.

According to Mayo Clinic, Meditation is also a good way to cope with stress. It involves doing calculated breathing cycles while focusing on a mantra, an object, or your breathing. As a result, it slows down your heart rate, calms your breathing, and boosts oxygen circulation in the body. Try meditation for 10 to 20 minutes daily to get the benefits alongside your workout routine.

Also Read: Is Walking Good For Weight Loss? 10 Health Benefits of Walking Everyday

How to Get Started

Exercise and mental health statistics show that you need to make it part of your daily routine to reap the benefits. According to the CDC, you need either 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity workouts weekly, plus two days of strength training for each option.

The problem is that when you are depressed, you may not have the motivation to exercise. Most of us struggle to work out even when we are at our happiest. So, how do you get started when you’re demotivated, sad, or depressed? Here are simple steps you can take to get started.

a) Start small

When you have anxiety or depression, exercise may be the last thing you want to do. Furthermore, the required 150 minutes of exercise seems like a lot, but when you break it down, it is not. Plus, doing 150 minutes at once will only leave you achy. The best thing to do is to spread it throughout the week and exercise for 30 minutes five days a week.

However, if you’re struggling to get started, you don’t have to do 30 minutes. Set small, achievable health goals that you can achieve. Start small with 10 to 15-minute workouts such as a short walk or dancing, and work your way up. As you get a boost of energy, you’ll naturally increase the duration.

Also Read: 10 Smart Health Goals Examples and Easy Steps to Achieve Them

b) Choose activities that you enjoy

Again, you don’t need to sign up for the gym. Any activity that you can start with counts. If you love walking, then by all means, walk as much as you can. If music and dancing reduce the blues, turn the music on and dance away the stress.

c) Make exercise part of your daily routine

You don’t have to schedule time to work out or force yourself to go to the gym daily. Instead, add movement to what you do and reduce the time you sit by moving around your home or the office at intervals. You can also make it a tradition to walk after lunch or dinner or while speaking on the phone.

Also, park your car in the furthest corner when going to work or shopping and walk the other way, use stairs instead of lifts, walk instead of driving for appointments within your home, or walk during your lunch break. Other best exercises for mental health, such as gardening, cleaning the house, or washing the car, can also count and help you be active.

Also Read: How to Make Time for Exercise with a Busy Schedule (9 Easy Tips)

d) Get a workout buddy

Make exercise a time to socialize and spend time with people you love to make it enjoyable. A workout buddy will motivate you when you don’t feel like going for a walk. It could be your close friend or family member. Alternatively, you can walk your dog around the block, play catch or jog with your kids, and add to your exercise bank while at it.

e) Reward yourself

Aside from feeling good after a workout, rewarding yourself is a great motivator. Whenever you take action, reward yourself to keep you motivated. Promise yourself a treat when you accomplish your daily or weekly workout goals. Some ideas include buying something you’ve wanted for ages, getting into a bubble bath, or watching an episode of your favorite movie series.

FAQs

• What percent does exercise improve mental health?

Numerous studies have proved that regular exercise reduces the risk of depression by 20 to 30% for adults.

• What are 5 exercises that improve mental health?

Some of the best exercises for mental health include hiking, walking, yoga, dancing, and stretching in the sun. Include meditation, journaling, doing a creative project, and spending time with your loved ones in your daily routine.

• How does exercise improve mental health?

Exercise improves mental health by reducing anxiety, stress, and depression, boosts mood, improves memory and concentration, and boosts confidence.

• How does exercise reduce stress?

When you exercise, you reduce stress hormones such as cortisol and adrenaline, released as part of the body’s natural response. Instead, exercise triggers the release of endorphins, the chemical substances that boost your mood.

• How can I make myself stronger mentally and physically?

To make yourself stronger mentally and physically, you must exercise daily, eat healthy foods, get adequate sleep, practice meditation and deep breathing, and create time for yourself.

Final Thoughts

Exercise is good for your body and your mental health. Regular exercise can boost your confidence, reduce stress, anxiety, and depression, improve your memory, help you sleep better, and make you happier. So, make exercise a priority in your daily routine and get the recommended amount every week to get these benefits and more.

Remember, a little activity is better than nothing. So, if you are just starting or don’t have much time, start with 10 to 15 minutes of moderate exercise every day and slowly increase the time. Slowly make it a habit and try to exercise on most days and the benefits of exercise for mental health will begin to pay off. Get moving and your mind will thank you for it!

Read Next:

• What Are The 5 Benefits Of Regular Exercise?
• How To Make Time For Exercise With A Busy Schedule (9 Easy Tips)
• 10 Smart Health Goals Examples And Easy Steps To Achieve Them