MY WELLNESS CRUSADE SERIES
Episode 3: The joy of movement:
how to improve your mental health through exercise
Everyone knows the benefits of exercise: stronger muscles, more energy, weight management, better sleep. A mood boost is often tacked on as a bonus. But there is stronger evidence than ever before that movement not only improves your mental health but also protects it.
Even if you were to exercise for the sake of your mind alone, it would be well worth doing — and the good news is, a little makes a big difference.
How does movement boost our moods?
When we exercise, we produce a cocktail of hormones, including endocannabinoids — all of which contribute to making us feel good. Exercise at a certain intensity of activity, also triggers the release of endorphins, which have mood-elevating effects. These feel-good chemicals can combat feelings of depression and anxiety.
A single “dose” of exercise can improve your mood for several hours. With a regular regimen, it can accrue over weeks: there is a long-term and continual improvement.
What exercise is best?
Aerobic exercise (such as jogging, running, swimming or other cardio) seems to be more effective at reducing levels of anxiety. However, any movement will bring benefits. Individual preference really is the key driver in the mood-boosting benefits.
Will a solo workout make me as happy?
Anti-depressive effects of exercise applied equally to participants doing regular aerobics classes in a group. At the same time, having an “accountability buddy” or other social element to exercise has been shown to support a regular regimen.
Group fitness classes or activities can provide opportunities for social interaction and a sense of belonging, which can combat feelings of isolation. You may also find it harder to challenge yourself when working out solo.
Does exercise improve sleep?
Regular exercise promotes better sleep quality, which is crucial for mental well-being. Deeper sleep allows your brain to recharge and function optimally. lt can help you fall asleep faster and reduce the time you spend lying in bed awake.
Does it reduce stress?
Exercise is a powerful tool for managing stress. It helps your body burn off stress hormones like cortisol, which contribute to the feeling of being stressed.
It can serve as a distraction from daily worries and anxieties. It can promote mindfulness by focusing your attention on your body and movement.
What are the other benefits?
Completing a workout or achieving fitness goals can give you a sense of accomplishment and boost your self-confidence, which can help you feel more resilient in stressful situations.
What’s important is consistency. Over time, the brain comes to associate exercise with that burst of happy-making chemicals, making it want to do it over and over again.
Start slow and gradually increase intensity and duration: Don’t jump into intense workouts if you’re new to exercise. Listen to your body and gradually build up your fitness level.
