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We all know how important exercise is for keeping us physically healthy. But did you know that exercise can also help keep you mentally healthy?
Research shows that people who exercise regularly have better mental health and emotional wellbeing, and lower rates of mental illness.
Taking up exercise seems to reduce the risk of developing mental illness. It also seems to help in treating some mental health conditions, like depression and anxiety. For example, for mild-moderate depression, research suggests physical activity can be as effective as antidepressants or psychological treatments like cognitive behavioral therapy. Exercise can also be a valuable addition to other treatment options.
Often, people who exercise regularly do it simply because it makes them feel good. Exercise can boost your mood, concentration and alertness. It can even help give you a positive outlook on life.
There are lots of ways that exercise can benefit your mental health, such as: -the levels of chemicals in the brain, such as serotonin, stress hormones and endorphins, change when you exercise; -regular exercise can help you sleep better. And good sleep helps you manage your mood; -exercise can improve your sense of control, coping ability and self-esteem. People who exercise regularly often report how good achieving a goal makes them feel; -Exercise can distract you from negative thoughts and provide opportunities to try new experiences; -exercise offers an opportunity to socialize and get social support if you exercise with others; -exercise increases your energy levels; -physical activity can be an outlet for your frustrations; and exercise can reduces skeletal muscle tension, which helps you feel more relaxed.
If regular exercise is not already a part of your routine, you might be wondering how much you need to do to give your mental health a boost. The really good news is exercise doesn't have to be strenuous or take a long time. Studies show low or moderate intensity exercise is enough to make a difference in terms of your mood and thinking patterns.
It can be intimidating to start exercising if you haven't done it in a while, but a plan can help you start and stick with it. Your new exercise plan has a better chance of success if you choose an activity you like, or have enjoyed in the past. Also, build up your activity gradually and vary your activities so you don't get bored.
Make exercise part of your everyday activity. Try walking or cycling instead of using the car. Get off a train or bus a stop earlier and walk the rest of the way. Or spend some time walking your kids to school. Get active around the house by doing some gardening, washing the car or cleaning the windows.
The important thing to remember is to try to move more and sit less every day.
If you need other ideas of how to work more activity into your daily routine, stop in to Together We Can at 8 West Church Street, and Becky and Deb would gladly help you with ideas and get a plan down on paper.
Becky Brown and Deb Williams are the cofounders of Together We Can, a mental health nonprofit based in Marshalltown.