Sweat it Out: The Mental Health Benefits of Exercise
Why do you workout? Usually the answer to this question is “to look good for x event” or “to be able to lift x pounds” or “to run x amount of miles in x amount of time”. All of those are great goals. But the answer you almost never hear is “ I work out for my mental health/ anxiety/ self esteem”.
In today’s world, there is so much stress, anxiety, and depression and looking for mental well-being has become a big concern for many. While therapy, medication, and mindfulness practices offer valuable support, there's another powerful tool often overlooked: exercise.
There's a deep and complex connection between physical activity and mental health. Decades of research have consistently shown that exercise can really boost your mood, sharpen your cognition, and uplift your mental health. Let's delve into how making regular exercise a part of your everyday life can work wonders for your mental health.
The Chemistry of Happiness
Ever experienced a "runner's high"? That euphoric feeling after a good workout isn't just a figment of your imagination. When you exercise, your brain releases chemicals called endorphins, which are neurotransmitters that act as natural painkillers and mood elevators. Endorphins are like your body's own little superheroes! They interact with receptors in your brain to reduce your perception of pain and trigger positive feelings. It's similar to how morphine works, but here's the really great part - no risk of addiction!
Additionally, when you exercise, it boosts the production of serotonin, dopamine, and norepinephrine - those are our body's mood-regulating neurotransmitters. Low levels of these chemicals are associated with depression and anxiety. But when they're high, it's like a natural happiness booster! You'll feel relaxed, happy, and just generally good about life.
Stress Reduction and Anxiety Management
Feeling stressed? Hit the gym before reaching for that stress ball. This one can be challenging, even for myself as a trainer. Sometimes when I feel down or overwhelmed my first thought isn’t to run to the gym. But in those moments physical activity, even if you just head out for a walk, is the best thing you can do to help yourself.
Movement is a potent stress reliever, helping to reduce levels of cortisol, the body's primary stress hormone. Plus, the more you get into the exercise groove, the better you'll be at handling stress and anxiety. It's all about gaining a sense of control, relaxing, and mastering your body and mind.
Sharpening the Mind
Good news, there’s another reason exercise is good for your brain! Research has shown that getting physically active can boost your brain functions, including memory, attention, and executive function. And guess what? Aerobic exercise is even more powerful—it actually encourages the birth of new brain cells in the hippocampus, the area in charge of learning and memory.
Keeping up a regular exercise routine can also help you dodge cognitive decline and scary conditions like Alzheimer's or Dementia. By encouraging neuroplasticity—your brain's superpower to adapt and reorganize itself when you learn new things—exercise helps keep your mind sharp, making age truly JUST a number.
Building Resilience and Self-Esteem
Embarking on a fitness journey isn't just about sculpting your physique; it's also about cultivating your resilience and self-confidence. Reaching those fitness milestones, whether it's running a marathon, mastering a new yoga pose, or increasing your strength, gives you an amazing sense of accomplishment and self-empowerment.
Exercise also gives you a chance to care for yourself and express who you are, helping you bond with your body and nurture a positive self-image. As you start to see the physical and mental changes that come with consistent exercise, you're bound to feel a surge of self-esteem and body positivity.
Finding Your Fitness Bliss
I know it seems difficult but there is bliss in working out. The beauty of exercise is that there's something for everyone, regardless of age, fitness level, or preferences. Love a peaceful jog or bike ride? Or maybe you're more into energetic group classes like Zumba or kickboxing. Whether you’re like me and prefer solo workouts, or thrive off of the energy of an amazing group exercise class, the key is to find activities that you enjoy and that fit seamlessly into your lifestyle.
Starting a new fitness journey can be super exciting but also a bit intimidating and scary. One piece of advice that I would give you is to start small. Start with small steps and gradually turn up the intensity and duration of your workouts as your fitness level improves. Remember, consistency is key. Aim for at least 150 minutes of moderate-intensity exercise (30 minutes a day, 5x a week) or 75 minutes of vigorous-intensity exercise per week (45 minute hiit classes, runs etc., 2x a week) along with strength training exercises targeting major muscle groups at least twice a week. You will look and feel your best in no time!
Conclusion: A Prescription for Well-Being
In our world today, there is so much stress and anxiety that mental health challenges can be pretty common. And of course working out is not the only tool at your disposal to better your mental health. And if you need help, I will always encourage you to reach out to a trusted family member, friend or professional. Never feel like you have to take those challenges on yourself! But exercise can be a bright and shining light of hope and healing to add to your tool box. Moving your body can really enhance your mood, lessen stress and anxiety, keep your mind sharp, and boost your self-esteem to new heights. So go on, tie up those sneakers, head to the gym or wherever you love to get active, and let's start this wonderful journey towards a healthier, happier you. Trust me, your mind and your future self will thank you for it!