The Benefits of Regular Exercise for Mental Wellbeing
Regular exercise is one of the best things you can do for your overall health, both physical and mental. It has been shown to improve mood, reduce stress, boost self-esteem, and help you sleep better. Exercise can also help to prevent or manage a variety of mental health conditions, including depression, anxiety, and post-traumatic stress disorder (PTSD).
How does exercise improve mental health?
Exercise releases endorphins, which are hormones that have mood-boosting effects. It also helps to reduce stress hormones, such as cortisol. Exercise can also help to improve sleep quality, which is important for mental health. In addition, exercise can help to improve self-esteem and body image, which can have a positive impact on mental health.
What are the benefits of regular exercise for mental health?
- Improved mood
- Reduced stress
- Increased self-esteem
- Improved sleep quality
- Reduced risk of depression
- Reduced risk of anxiety
- Reduced risk of PTSD
- Improved cognitive function
- Increased energy levels
- Increased motivation
- Improved overall wellbeing
How much exercise do I need to do to improve my mental health?
The NHS, the American Heart Association, and the World Health Organization are amongst the many health bodies that recommend that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. In addition, adults should do muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on two or more days a week.
What types of exercise are best for mental health?
Any type of exercise that gets your heart rate up and your muscles moving can be beneficial for mental health. Some people prefer to do vigorous-intensity exercise, such as running or swimming, while others prefer moderate-intensity exercise, such as brisk walking or biking. Some people also enjoy strength-training exercises, such as lifting weights or doing bodyweight exercises.
What if I don’t like to exercise?
If you don’t like to exercise, there are still ways to get the benefits of physical activity. You can try walking, biking or swimming instead of running. Team sports and social activites like football, basketball or dancing are good alternatives too. You can also break up your exercise into shorter periods of time throughout the day. For example, you could take a 10-minute walk at lunchtime and a 15-minute walk after dinner.
How can I get started with exercise?
If you’re not used to exercising, start slowly and gradually increase the amount of time you spend exercising each week. You can also talk to your doctor before starting an exercise program, especially if you have any health conditions.
Here are some tips for getting started with exercise:
- Find an activity that you enjoy.
- Set realistic goals.
- Start slowly and gradually increase the amount of time you spend exercising each week.
- Find a workout buddy.
- Make exercise a part of your routine.
- Reward yourself for exercising.
Exercise is a great way to improve your mental health. It’s a simple, effective way to boost your mood, reduce stress, and improve your overall well-being. So get moving and start reaping the benefits of exercise today!
Scholarly articles on the benefits of regular exercise for promoting better mental health:
A Sharma, V Madaan, FD Petty – Prim Care Companion J Clin Psychiatry, 2006 – PMC
The Role of Exercise in Management of Mental Health Disorders: An Integrative Review
PJ Smith, RM Merwin – Annu Rev Med, 2021 – PMC