Go For A Run For An All
The most tangible example of exercise stimulating certain brain chemicals is the runners high that many athletes report experiencing once crossing a certain threshold of exertion, says David Muzina, MD, a psychiatrist based in Cleveland. That sense of euphoria is thought to be due to the release of endorphins in the brain in response to sustained physical activity.
Endorphins reduce your perception of pain and trigger a positive feeling in the body, says Sanam Hafeez, PsyD, a neuropsychologist and the director of Comprehensive Consultation Psychological Services in New York City. Exercise also has a host of physical benefits that can make you feel better overall by decreasing muscle tension, improving sleep quality, and reducing anxiety, she notes.
So which workouts fight depression best? To date, the strongest evidence seems to support aerobic exercise, says Dr. Muzina. This includes running, swimming, walking, hiking, aerobics classes, dancing, cross-country skiing, and kickboxing.
According to the Mayo Clinic, engaging in at least 30 minutes of exercise on three to five days of the week could significantly lessen depressive symptoms. And if youre short on time, even a 10- to 15-minute spurt of exercise could make a difference, the Mayo Clinic reports.
Just be sure to start slowly and use the assistance of a personal trainer if needed.
What Exercise Is Best For Mental Health
While most people think exercise = running, there are many other options to get the heart pumping.
The four kinds of exercise are cardiovascular, strength training, balance, and flexibility.
And within those categories there are even more options. Theres yoga and Pilates. Theres basketball, cycling, dancing, weight training, bowling, gymnastics, golf, boxing, swimming, barre, and so much more.
A study published in Lancet Psychiatry explored which forms of exercise best improve mental health. In the study, researchers evaluated survey information that asked respondents to list what activity they participated in along with how many poor mental health days they experienced in the past month. While the researchers found that all types of exercise were beneficial for mental health, team sports had the best percentage for the least amount of bad mental health days.
Team sports such as basketball, soccer, baseball, and volleyball can be beneficial to mental health from a physical activity and social perspective. Forming friendships through hobbies has been known to help with depression and ease social anxiety. Similarly, these activities require you to spend time in a new environment, breaking up your typical routine or surroundings and potentially helping you out of unhealthy patterns.
How Often Do You Need To Exercise
To stay healthy, adults should do 150 minutes of moderate-intensity activity every week.
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If you have not exercised for a while, start gradually and aim to build up towards achieving 150 minutes a week.
Any exercise is better than none and even a brisk 10-minute walk can clear your mind and help you relax. Find out more about walking for health.
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What Are Some Of The Health Benefits Of Exercise
Experts show solid evidence that your health is improved through physical activity on a number of fronts. The benefits extend to areas such as:
- Increased focus
- Help for trauma survivors
- Increased immune function
Improvements in all of these areas mean a better sense of control over ones health, greater self-esteem, and a stronger sense of happiness and purpose.
How Does Exercise Improve Mood
Exercise can help improve the symptoms of mood disorders like depression. This is because exercise creates a number of changes within the body during and after exercise.
First, exercise increases the heart rate, which then brings more oxygen to the brain. Exercise also helps produce more feel-good neurotransmitters like dopamine and endorphins in the brain. These neurotransmitters can elevate a persons mood and give them energy.
Exercise can help create more connections in the parts of the brain that regulate emotions and perceptions. It also helps reduce stress hormones in the body, which can influence mood and how we respond to the world around us. Exercise can even serve as a distraction from negative thoughts that are often associated with depression.
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Focus On Another Person
The next time you interact with someone, take note of four things about them. Maybe you observe the color of their shirt or pants. Are they wearing glasses? Do they have a hat on, and if so, what kind of hat? What color is their hair?
Once you decide on four things to remember, make a mental note, and come back to it later in the day. Write down what you remember about those four details.
How Exercise Helps Mental Health
Exercising, working out, breaking a sweat whatever you want to call it, there is no question that doing it regularly is one of the best things you can do to support your physical health in just about every way. There is another benefit that we cannot always see, but we can definitely feel. And that is the effect that exercise has on mental health.
Unfortunately, a lot of people out there are not getting regular physical activity and it takes a toll on their health, well-being, and quality of life. Add isolation during the pandemic, a lack of available services, and a tendency to live a sedentary lifestyle and it is easy to see how everything comes together to create a perfect storm that really brings a person down.
Taking Care of Our Mental Health Is Important
Mental health struggles are common. According to the Anxiety and Depression Association of America, nearly 20% of adults experienced anxiety disorder in the past year. Additional data from the National Alliance on Mental Health shows:
- 21% of U.S. adults experienced mental illness in 2020 .
- 5.6% of U.S. adults experienced serious mental illness in 2020 .
- 16.5% of U.S. youth aged 6-17 experienced a mental health disorder in 2016 .
Regular Exercise Can Help
What Kind of Exercise Is Best?
An effective exercise regimen for promoting mental health should include moderate to vigorous aerobic and resistance training four to five times per week for 3045 minutes. Among the most effective types of exercise are:
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Personalized Exercise Is Best
While the findings are interesting and pose various questions, there were limitations to the study. For example, the research doesn’t answer whether different forms of exercise actively cause changes in memory and mental health, or whether people who partake in certain forms of exercise might have similar memory or mental health profiles.
For example, the fact that people who did higher intensity exercises reported higher levels of stress may indicate nothing more than people who are more stressed trying to release more energy through higher-intensity exercise.
Manning went on to say that additional research could be beneficial: For example, to help students prepare for an exam or reduce their depression symptoms, specific exercise regimens could be designed to help improve their cognitive performance and mental health.
The findings of the study show that everyone has unique needs, strengths, and challenges, and its worth taking a personalized approach to exercise, says Joshi, Whether thats by working with a trained professional, or just listening to your body and doing more of what makes you feel physically and mentally stronger.
It might not be that the actual quantity or intensity of the exercise isnt right, but the why behind it. If its to punish yourself for eating something, to keep up with that person you saw on Instagram, or because youre addicted to it, those are negative signs.
Walking For Mental Health
The simplest, most accessible and most affordable exercise of all, dont knock a bit of a ramble until youve tried it. Clinical Hypnotherapist and Master Life Coach Jacqueline Hurst endorses putting one foot in front of the other in order to improve mental wellbeing:
My top suggestion here is that any exercise is a great idea. A small ten-minute walk in nature can be of huge benefit to mental health. What is very important to remember is that moving your body, in a way that is effortless and enjoyable, is the best way to start. Dont put too many harsh goals down. If you do that it will be less likely that you will want to do it, and in turn it just doesnt get done.
Research has found that low-intensity aerobic activity is the best form of exercise for encouraging positive thoughts and improving alertness, so starting off slow and building up pace and distance as you go could have a big payoff in terms of making mental health strides. Gentle, low impact exercise may also be the best choice initially if you suffer with a physical health problem or are prone to panic attacks, which can affect breathing. Speaking of more low impact movement
Peleton is currently offering a 30-day free trial and has walking workouts, which you can listen to on the go, to encourage you to get moving.
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At Afac Gym You Never Exercise Alone
If youre looking for ways to improve your mental wellbeing, youre not alone. According to the CDC, more than 50% of Americans are diagnosed with a mental illness or disorder at some point in their lifetime, and 20% will experience mental illness in any given year. In addition, a person can struggle with their mental health without having a mental illness. If you have concerns about your mental health, please speak to a doctor or trusted friend or family member to get support.
The team at AFAC gym is also here to support you at any point during your fitness journey, which is one of the many reasons why were the best gym in Thornton, Colorado. Please let us know if theres anything we can do to assist you!
If youre not a member of AFAC gym but would like to learn more about us, please stop by or give us a call. You can also contact our gym owner, Susan, at 720-849-0245 or for assistance.
To read more articles from Adventure Fitness Athletic Club, check out our Adventure Corner blogs by clicking here.
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How To Exercise When You Feel Depressed
When you feel depressed, it can be difficult to exercise or to stay motivated to exercise. How can you get regular activity and stick with it? Here are some simple tips to get started:
- Start with simple movement: Use simple, everyday activities to help you get started and build up the habit. This can include everything from gardening to household chores to doing some stretching or yoga.
- Choose activities that you enjoy: Focus on doing things that you like to do. This will make it more likely that youll stick with it. Trying kicking a ball around with your kids or checking out a new trail or path in your neighborhood.
- Make a plan to exercise: Putting exercise on your calendar can help remind you to block out time to get it done. Remember that you dont need long periods of exercise. Thirty minutes is great to aim for, but you can start shorter. Even just setting a timer to get some movement in every hour can help.
- Involve someone else: Depression can make you want to withdraw from the people around you. Including someone else in your exercise plans can help you stay connected and give you the encouragement to exercise regularly.
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Spin Biking And Cycling
According to Lancet Psychiatry, exercise like cycling is linked to improving mental health in a sample of more than a million Americans. Moreover, a 2019 study by Louise-Ann Leyland et.al reveals a connection between the two and enhancements in a few cognitive abilities. Regular exercise can enhance cognitive performance and ease anxiety and depressive symptoms.
It also helps increase neurotransmitter activity, allowing the regions of our brain to interact more effectively, improving our cognitive abilities. The other benefits of spin biking and cycling are that it-
- works as a stress reliever,
- boosts your self-esteem,
- improves your creative thinking.
Exercise for mental health comes with incredible benefits, making physical activity an intrinsic part of better mental health. As you work on changing your mental health through different mind and behavior techniques, you mustnt forget to use these exercises as an essential tool.
Now that youve learned about exercises for mental health, be sure to work out for your mental health. If you need assistance and guidance, you can join exercise classes. To know more about the best mental health exercise classes, click here.
Take this initial step toward mental well-being and subscribe to Your Mental Health Pal.
Getting Started With Exercise When You Have A Mental Health Issue
Many of us find it hard enough to motivate ourselves to exercise at the best of times. But when you feel depressed, anxious, stressed or have another mental health problem, it can seem doubly difficult. This is especially true of depression and anxiety, which can leave you feeling trapped in a catch-22 situation. You know exercise will make you feel better, but depression has robbed you of the energy and motivation you need to work out, or your social anxiety means you cant bear the thought of being seen at an exercise class or running through the park.
Start small. When youre under the cloud of anxiety or depression and havent exercised for a long time, setting extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set achievable goals and build up from there.
Focus on activities you enjoy. Any activity that gets you moving counts. That could include throwing a Frisbee with a dog or friend, walking laps of a mall window shopping, or cycling to the grocery store. If youve never exercised before or dont know what you might enjoy, try a few different things. Activities such as gardening or tackling a home improvement project can be great ways to start moving more when you have a mood disorderas well as helping you become more active, they can also leave you with a sense of purpose and accomplishment.
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Mental Health Benefits Of Exercise
Although the advice of moving your body to boost your mood can feel a bit clichÃ©, it is rooted in science. Studies on exercise have shown that it not only has benefits for your physical health but your mental health as well.
- Reduced feelings of depression
Add these to physical benefits such as improved sleep quality and heightened energy levels, and you can see why so many people recommend exercise as a mood booster â it may be clichÃ©, but it works.
Health Benefits From Doing Regular Exercise
- Help to decrease tiredness that can improve mental alertness
- Helps you to lose Weight
- Reduced cholesterol and improved cardiovascular fitness
- A hormonal level should be changed by doing exercises like serotonin, stress hormones, and endorphins.
- Regular exercise can help you to sleep better and good sleep helps you to manage your mood swings.
- Helps to improve your sense of control, coping ability, and self-esteem. People who exercise regularly mostly report how good achieving a goal makes them feel.
- Helps to distract you from negative thoughts and provide opportunities to try new things.
- If you exercise with others then it will offer an opportunity to socialize and get social support.
- Helps to increase your energy levels.
- Exercise can be an outlet for your frustrations.
- Increased interest in your partner.
- Exercise can decrease skeletal muscle tension, which helps you feel more relaxed.
The overall body benefits from doing regular exercise for people with mental illness. It helps to maintain your cardiovascular health and overall physical health. This is important because people with mental imbalance are at a higher risk of suffering from chronic physical conditions like heart disease, diabetes, arthritis, and asthma.
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Depression And Anxiety: Exercise May Ease Symptoms
Feeling proud and grateful for your body and its capabilities can particularly help people who struggle with mental health issues. By pushing yourself to improve your physical abilities, you grow a connection between mind and body and an appreciation of your physical form.
Try to notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of the wind on your skin, according to an article in HelpGuide.org. By adding this mindfulness element really focusing on your body and how it feels as you exercise youll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head.
This appreciation is especially important to those who struggle with mental health disorders that take a more tangible toll on your body.
While improvements in mental health can be subtle, improvements through exercise are far more perceptible and are a great way to mark success on your overall journey towards well-being.
Chips Away At Bone Prosperity
Standard action can help with preventing the bone thickness incident that occurs with developing, say the CDC.
Moderate or energetic muscle-sustaining and incredible movement, additionally as bone-building up programs, might all helpTrusted anytime at some point Source.
Certified benefits to bone thickness start with something like an hour and a half of movement seven days.
Weight-bearing exercises, such as walking and moving, and block Activities are particularly perfect for bone prosperity.
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