Today is World Mental Health Day and so I thought it would be appropriate to talk about the positive effects that exercise can have on your mental health. We all know that staying fit and healthy does wonderful things for our physical health. It's very easy to see that lifting the shopping, climbing stairs and running to catch that bus all become easier if we strengthen our muscles and improve our lung function through exercise, but don't forget that a lot of the struggles we face in life are not physical but mental...
Our physical health and mental health are closely linked – so physical activity can be very beneficial for our mental health and well-being too.
Lots of us don't get enough exercise to stay healthy, but physical activity is particularly important if you have a mental health problem. This is because people with mental health problems are more likely to:
have a poor diet
smoke or drink too much alcohol
be overweight or obese (this can be a side effect of taking medication)
So if you have a mental health problem, the health benefits of becoming more physically active are even more significant.
How mental health impacts on physical conditions
Having a mental health problem can put us at even higher risk of developing serious physical health problems than other people. Those of us with a mental health problem are:
twice as likely to die from heart disease
four times as likely to die from respiratory disease
on average, likely to die between 10 and 17 years earlier than the general population, if we have schizophrenia or bipolar disorder (this may be due to a number of factors including suicide, poor diet, exercise and social conditions. People may also be slower at seeking help, while doctors can sometimes fail to spot physical health problems in people with severe mental health problems)
If you have a long-term physical health condition it can also put you at risk of developing a mental health problem such as anxiety or depression. For some people, the impact on your mental health could become more of a problem than the physical condition itself. Exercise programmes and other treatments like cognitive behavioural therapy (CBT) and mindfulness have been shown to improve anxiety and depression, and quality of life for people with chronic illnesses.
People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also powerful medicine for many common mental health challenges.
Exercise and depression
Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication—but without the side-effects, of course. In addition to relieving depression symptoms, research also shows that maintaining an exercise schedule can prevent you from relapsing.
Exercise is a powerful depression fighter for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Finally, exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression.
Exercise and anxiety
Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out.
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. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head.
Exercise and stress
Ever noticed how your body feels when you’re under stress? Your muscles may be tense, especially in your face, neck, and shoulders, leaving you with back or neck pain, or painful headaches. You may feel a tightness in your chest, a pounding pulse, or muscle cramps. You may also experience problems such as insomnia, heartburn, stomachache, diarrhea, or frequent urination. The worry and discomfort of all these physical symptoms can in turn lead to even more stress, creating a vicious cycle between your mind and body.
Exercising is an effective way to break this cycle. As well as releasing endorphins in the brain, physical activity helps to relax the muscles and relieve tension in the body. Since the body and mind are so closely linked, when your body feels better so, too, will your mind.
Exercise and ADHD
Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. In this way, exercise works in much the same way as ADHD medications such as Ritalin and Adderall.
Exercise and PTSD and trauma
Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of thinking about other things, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices.
Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce the symptoms of PTSD.
Other mental and emotional benefits of exercise
Sharper memory and thinking. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.
Higher self-esteem. Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful. You’ll feel better about your appearance and, by meeting even small exercise goals, you’ll feel a sense of achievement.
Better sleep. Even short bursts of exercise in the morning or afternoon can help regulate your sleep patterns. If you prefer to exercise at night, relaxing exercises such as yoga or gentle stretching can help promote sleep.
More energy. Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise a day, and increase your workout as you feel more energized.
Stronger resilience. When faced with mental or emotional challenges in life, exercise can help you cope in a healthy way, instead of resorting to alcohol, drugs, or other negative behaviors that ultimately only make your symptoms worse. Regular exercise can also help boost your immune system and reduce the impact of stress.
If you would like to start a new fitness routine to improve your mental and physical health, please get in touch with one of the team. We have seen first-hand the positive effects that can be achieved, and we are always here to help and support you. Just give us a call or send an e-mail and we will book you in for a free guest visit or review with one of our friendly female personal trainers.