When it comes to exercise, we often focus on the physical benefits, such as weight loss, increased strength, and improved cardiovascular health. However, the mental health benefits of exercise are just as significant, if not more so. Regular physical activity can have a profound impact on our mental wellbeing, reducing symptoms of depression and anxiety, improving our behaviors, and enhancing our self-esteem. Exercise provides us with structure, purpose, energy, and motivation and it alters the way we process and respond to our emotions, reducing overthinking and building emotional resilience to stress.
1. Reducing Symptoms of Depression
Depression is a serious mental health condition that can have a significant impact on our quality of life. It can lead to reduced motivation, low self-esteem, and a lack of interest in activities we once enjoyed. Exercise, however, can be a valuable tool in managing depression. By releasing endorphins, also known as “feel-good” hormones, exercise can help improve our mood and reduce symptoms of depression.
One study found that exercise can prevent depressive periods from occurring in the first place. The study, which looked at over 33,000 people, suggested that regular exercise can reduce the risk of developing depression by up to 12%. Another study found that exercise can be an effective way to reduce symptoms of depression, with some participants experiencing a decrease of up to 70% in their symptoms.
2. Helping with Anxiety
Anxiety is another common mental health condition that can have a significant impact on our daily lives. It can cause feelings of fear, worry, and unease, making it difficult to concentrate and enjoy activities. Exercise, however, can be an effective way to manage anxiety. By reducing the physical symptoms of anxiety, such as rapid heartbeat and sweating, exercise can help calm the body and mind.
Scientists believe that exercise can impact the threat systems in our bodies, reducing the production of stress hormones like cortisol and adrenaline. This can help reduce the physical symptoms of anxiety, making it easier to manage. One meta-analysis of 13 separate studies found that regular exercise can reduce the risk of developing anxiety symptoms by up to 40%.
3. Improving Behaviors
Exercise can also have a positive impact on our behaviors, particularly in children. Research has shown that regular physical activity can improve behavioral regulation, reducing aggression and improving cooperation. This can be especially beneficial for children with attention deficit hyperactivity disorder (ADHD), who often struggle with impulsivity and behavioral control.
In addition to improving behaviors, exercise can also enhance our social connections. By joining a sports team or exercise group, we can meet new people and develop social skills, reducing feelings of loneliness and isolation. This can be especially beneficial for individuals who are going through a transition phase in life, such as a move to a new city or a new job.
4. Enhancing Self-Esteem
Self-esteem is an essential component of our mental health, influencing our confidence, motivation, and overall wellbeing. Exercise can have a positive impact on self-esteem, particularly in individuals who struggle with body image issues. By improving our physical health and fitness, exercise can help us feel more confident and self-assured, reducing negative self-talk and self-criticism.
One study found that regular exercise can improve self-esteem in children as young as nine years old. The study, which looked at the exercise habits of nine to 11-year-olds, found that those who exercised regularly had higher self-esteem levels two years later. This suggests that exercise can have a long-term impact on our self-esteem, influencing our mental health and wellbeing into adulthood.
So, how much exercise do we really need?
The good news is that it’s probably less than we think. The American Heart Association recommends at least 150 minutes of moderate-intensity exercise per week, split into five sessions. However, research suggests that even shorter sessions can be beneficial, with one study finding that just 20 minutes of exercise per day can improve our mental health.
It’s also important to mix up our exercise routine, trying different activities and intensities to keep things interesting and prevent boredom. This can help us stay motivated and engaged, reducing the risk of burnout and injury. By incorporating exercise into our daily routine, we can improve our mental health, reduce symptoms of depression and anxiety, and enhance our overall wellbeing.
