You are probably feeling extra stressed lately. With everything going on in the world right now (pandemic, politics, economic uncertainty, civil unrest, etc.), many of us are feeling more anxious and stressed out. Stress can greatly impact our health and overall well-being, so it is important to learn how to manage it, especially during stressful times. One proven way to manage stress levels is to exercise. We all know exercise has many health benefits like muscle growth and fat loss, but did you know exercise can help improve mental health too?
In your brain, exercise stimulates chemicals the production of mood-regulating brain chemicals known as neurotransmitters. These brain chemicals are called dopamine, serotonin, and noradrenaline. When the production of these chemicals is increased, you will likely experience a positive effect on your mood, and it may even help to reduce or prevent symptoms of depression, anxiety, and stress.
Exercise can also get you out in the world, help to reduce any feelings of loneliness and isolation, and put you in touch with other people. If you exercise regularly, it can reduce your symptoms of mental health conditions like depression and anxiety and help with recovery from mental health issues. It can also improve your sleep, which is important in many ways.
How much exercise do you need?
Exercise does not have to be done for hours on end, day after day. Ten to fifteen minutes of moderate or vigorous activity at a time, ten to fifteen times a week will be more than sufficient to keep you active.
Muscle strengthening activities should be incorporated into your exercise routine twice a week. This includes yoga, lifting weights, resistance band exercises, and things like push-ups and sit-ups. Your muscles should be tired by the time you are finished with your exercises, but make sure you are not trying to lift too much too soon, or you could injure yourself.
You do not have to have a gym membership to make exercise a part of your life! Picking physical activities that are easy to incorporate into things you already do and having a strong social support system are important in incorporating exercise into your routine.
The Takeaway
Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal. Think about ways you can make exercise part of your daily routine and lifestyle. Choose something you enjoy and ask your friends or family to help motivate you and to keep you on track. Include resistance training in your weekly activities and always remember to pair this with a sensible diet.
Have you dusted off those trainers yet? If you want to challenge yourself while keeping fit, why not sign up for personal training with me!
What are your thoughts on exercise and mental health? Drop me a comment below!