Advantages of Physical Activity for Mental Health
You already know that exercise is good for your body. But did you know that it is also effective for depression, anxiety, stress, etc.?
What are the benefits of exercise for mental health?
Exercise is not just about aerobic ability and muscle size. Of course, exercise can improve your physical health and buildup, make your waist slimmer, improve your sex life, and even extend your life for years. But that's not what motivates most people to stay active.
People who exercise regularly tend to do so because it gives them a great sense of well-being. During the day they feel more energetic, sleep better at night, have sharper memories and feel more relaxed and positive about themselves and their lives. And it is also an effective cure for many common mental problems.
Regular exercise can have a profound positive effect on depression, anxiety and more. It also relieves stress, improves memory, helps you sleep better and improves overall mood. And you don't have to be a fitness fanatic to take advantage of it. Studies show that a modest amount of exercise can make a difference. Regardless of your age or fitness level, you can learn to use exercise as an effective way to feel better.
Exercise and depression
Studies show that exercise can treat mild to moderate depression just as effectively as antidepressants - but of course without side effects. One example is a recent study by the Harvard Harvard School of Public Health, which showed that exercise can treat mild to moderate depression in the same way as antidepressants - but certainly without side effects. A recent study by the Harvard T.H. Chan School of Public Health found that walking for 15 minutes or an hour a day reduces the risk of depression by 26%. In addition to relieving symptoms of depression, the study also shows that following a physical activity plan can prevent relapse.
Exercise is an effective antidepressant for several reasons. Most importantly, it promotes all kinds of changes in the brain, including nerve cell growth, reduced inflammation, and new patterns of activity that promote a sense of calm and well-being. It also releases endorphins, powerful chemicals in your brain that stimulate the mind and make you feel good. Finally, exercise can also serve as a distraction, allowing you to find a quiet time to break out of the cycle of negative thoughts that feed depression.
Movement and anxiety
Physical exercise is a natural and effective remedy for anxiety. It reduces tension and stress, increases physical and mental energy and makes you feel better by releasing endorphins. Anything that makes you move can help, but you will benefit more if you are careful not to close yourself down.
Try to feel a sensation, for example, when your feet hit the ground, or the rhythm of your breathing, or the feeling of wind on your skin. If you add this element of care - which really focuses on your body and how it feels during exercise - you will not only improve your physical condition faster, but you will also be able to interrupt the flow of constant anxiety that passes through your head.
Motion and stress
Have you ever noticed how your body feels when you're under stress? Your muscles can be tense, especially on your face, neck and shoulders, which can lead to back or neck pain or a painful headache. You may feel tight in the chest, your heart rate or muscle spasms. You may also experience problems such as insomnia, heartburn, abdominal pain, diarrhea or frequent urination. The excitement and discomfort caused by all these physical symptoms can in turn cause even more stress and create a vicious circle between your mind and body.
Exercising is an effective way to break this vicious circle. In addition to releasing endorphins in the brain, exercise helps relax muscles and relieve tension in the body. Because body and mind are so closely connected, your mind will also feel better when your body feels better.
Exercise and post-traumatic stress disorder and trauma
There is evidence that you can help your nervous system to "get off the trajectory" and get out of the immobilization stress response characteristic of PTSD or trauma by really focusing on your body and how it feels during exercise. Instead of letting your mind wander, you should pay close attention to the physical sensations in your joints and muscles, including those inside when your body is moving. Exercises that involve cross-moving and cover both arms and legs - such as walking (especially in the sand), running, swimming, weight training or dancing - are some of your best choices.
Outdoor activities such as hiking, sailing, mountain biking, rock climbing, rafting and skiing (downhill and cross-country skiing) have also been shown to reduce symptoms of post-traumatic stress disorder (PTSD).
