Physical and mental well-being go hand-in-hand, so it’s no surprise that exercise has a major impact on your mental health. In fact, research has shown that regular physical activity can improve your focus and mood while helping to reduce stress and anxiety. In this article, we’ll explore how exercise can benefit your mental health and why it’s important to make physical activity a regular part of your lifestyle.
1. Exercise Boosts Mental Resilience
Struggling to hold it together? You’re not alone. Mental resilience is a superpower sorely lacking in these trying times. But, you don’t need a cape to tap into this superpower — all you need is exercise.
It’s All in the Stress Response
Physical activity alters the body’s stress response. When you exercise, your body triggers the release of feel-good hormones called endorphins. These natural mood lifters can reduce stress levels, improve your attitude towards life, and make it easier for you to cope emotionally and mentally.
It’s Good for Your Brain
- It can improve your memory.
- It can reduce anxiety, stress, and depression.
- It can help you focus.
- It can even help you generate creative ideas.
So next time you feel completely overwhelmed, turn to exercise. A little bit of physical activity can do wonders for mental resilience.
What Kind of Exercise?
The type of exercise matters (or rather, the intensity and the duration). If you’re feeling a bit overwhelmed, moderate physical activity — like jogging, dancing, or skiing — is the best way to go. These exercises will both reduce stress and make you feel energized.
On the other hand, if you need some time to think and relax, opt for a more mindful activity. Yoga, for example, is great for reducing tension while helping you get to know yourself and your body better.
2. Rewiring the Brain Through Exercise
Exercise has been widely touted as the best remedy for improving mental health and reducing stress levels. But it turns out that exercise has a scientifically proven ability to reshape your brain as well. When it comes to rewiring your brain, the benefits of exercise are far-reaching. Here’s how exercise helps:
- Improves Memory and Cognitive Performance: Exercise increases the production of a chemical called brain-derived neurotrophic factor (BDNF) which helps the brain form new connections and preserves existing ones. This helps to improve memory, focus and concentration.
- Creates New Brain Cells: Exercise plays an important role in neurogenesis, the process of creating new brain cells. Studies have found that physical activity can increase the production of neurogenesis in certain parts of the brain. This helps to improve learning, memory and overall cognitive functioning.
- Increases Blood Flow: Exercise increases the flow of blood to the brain. This helps to deliver more oxygen and other essential nutrients to the brain cells which helps to keep them healthy and functioning optimally.
- Boosts Brain Power: Exercise has been found to be effective in boosting executive functions such as problem solving and decision making. This is because exercise helps to increase the production of certain chemicals in the brain that are involved in memory and cognitive performance.
It is clear that regular exercise can have a profound impact on brain health. Not only does it help to relieve stress and improve mental health, but it can also help to rewire the brain and create new connections. This can help to improve memory, focus, problem solving and decision making.
The best way to get the most benefit from exercise is to engage in physical activity on a regular basis. This means incorporating a variety of aerobic, strength and flexibility exercises into your weekly routine. Regular physical activity can help to improve mental health, rewire the brain, and help you lead a healthier, more productive life.
3. Physical Activity Enhances Cognitive Function
Exercise Reduces Cognitive Decline
Regularly engaging in physical activity has been proven to purchase a number of mental benefits, with a greatly reduced chance of cognitive decline being amongst the most prominent. Studies done with elderly populations have demonstrated a drastically slower rate of cognitive decline in those that indulged in physical exercise, leading to better memory, better learning, and enhanced decision making.
The Brain & Physical Exercise
Regular physical exercise has the capacity to cause changes in brain structure. In fact, the increased growth of neurons is attributed to increased physical activity, allowing the brain to better maintain its ability to create new connections. This improved “connectivity” in the neurons allows for vastly improved transfer of information throughout the brain.
Endurance Exercise & Cognitive Gain
Endurance exercise, such as jogging, brisk walking or mountain climbing has been found to improve “executive brain functions”. This suggests it is better than high-intensity exercise for improving one’s cognitive abilities. Not only does regular endurance activity stimulate the growth of new nerve cells, it also increases the release of neurotrophic factors, such as BDNF. When released, BDNF helps with the generation of new cells, and restructuring of current cells for improved performance.
Better Memory & Increased Motivation
Physical exercise increases the amount of hormones which are beneficial for memory. This includes hormones such as adrenaline, dopamine, and cortisol. The hormones give the brain a “boost”, allowing for better overall information processing, and improved memory. Additionally, an increase in self-motivation is also observed with regular exercise, with the boosted levels of hormones deceasing sensations of fatigue and improving levels of energy.
Resistance Training & Cognitive Performance
Finally, with resistance training, improved mental alertness, and increased memory recall can be observed. It has even been introduced to populations with various health complications, such as mild cognitive impairment. With resistance exercise, cognitively-demanding activities have become easier for individuals, and some research indicates that resistance training can even assist in blocking the deterioration of neurons associated with age-related changes.
4. The Link Between Exercise and Mental Wellbeing
Exercise isn’t just great for your physical health – it’s also a powerful tool for improving your mental wellbeing. Studies show that regular exercise can help reduce depression and anxiety, improve self-confidence, and help the brain to process difficult emotions more effectively.
Benefit 1: Stress Relief
Studies have shown that regular exercise can have a calming effect, decreasing stress hormones and improving mood. It’s believed that exercise can be just as effective as medications for some people in reducing symptoms of depression and anxiety. Even moderate physical activity, such as walking, can lead to improved mental wellbeing.
Benefit 2: Improved Self-Esteem
Exercising regularly can lead to improved body image, which in turn can have a positive effect on mental wellbeing. It can give a feeling of physical competence, while the endorphins released during exercise can lead to a more positive outlook on life.
Benefit 3: Increased Cognitive Function
Physical activity can also lead to improved cognitive functions, such as improved memory, concentration and problem-solving abilities. Exercise can help to sharpen focus and increase mental alertness, which helps to improve motivation and productivity.
Benefit 4: Social Connection
Exercising with others can also lead to improved mental wellbeing. Social support can be a powerful tool for improving mood and boosting self-esteem, and exercising with friends or family members can lead to increased feelings of connection and emotional stability.
When trying to improve your mental wellbeing, regular exercise can be an effective and accessible solution. By incorporating physical activity into your daily routine, you can reap the many physical and mental benefits it has to offer.
Exercise is more than just a physical activity. It can be a gateway to mental wellness. Taking the steps to incorporate physical activity into your life can lead to a healthier and happier life. So why wait? Get moving today and see how it improves your mental health.
