Mental Health and Well-Being.

How regular exercise can improve mental health

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Everyone knows that regular exercise is good for our body, but it was also found that physical exercise has some positive impact on our mental health also. Now, there is no need to be a fitness freak to reap the benefits. A little bit of regular exercise can help us both physically and mentally regardless of your age or fitness level.

The benefits of exercise on mental health

Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your physical health and your physique, trim your waistline, improves your sex life, and even adds years to your life. But that’s not what motivates most people to stay active.

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

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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 stress

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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 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.

Mental and emotional benefits of exercise

Higher Self-Esteem

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Regular activity is an investment in your mind, body, and soul. When it becomes a habit, it can foster your sense of self-worth and make you feel strong and powerful. You will feel better about your appearance and, by meeting small exercise goals, you will feel a sense of achievement.

Better Sleep

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Even short bursts of exercise in the morning or in the 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.

Even a little bit of activity is better than nothing

If that still seems intimidating, don’t despair. Even just a few minutes of physical activity is better than none at all. If you don’t have time for 15 or 30 minutes of exercise, or if your body tells you to take a break after 5 or 10 minutes, for example, that’s okay, too. Start with 5- or 10-minute sessions and slowly increase your time. The more you exercise, the more energy you’ll have, so eventually you’ll feel ready for a little more. The key is to commit to some moderate physical activity—however little—on most days. As exercising becomes a habit, you can slowly add extra minutes or try different types of activities. If you keep at it, the benefits of exercise will begin to pay off.

Reference:

https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm/

Name: Alexius Thomas.

Roll No.: SU180021

Class: F.Y.B.Sc. Chemistry.