LIFESTYLE & FITNESS

Mental Health Benefits of Exercise

It’s no secret that exercise improves your body. It can decrease your waistline, lower your cholesterol and increase your muscle strength. But what many people don’t realize is that workouts also have a positive impact on your mental health. Here are different fitness benefits that will leave you happier, healthier and less stressed.

Increased Self-Esteem

People who exercise regularly tend to have higher self-esteem than those who are sedentary. When you work out and push yourself to try new exercises, hit personal bests or master a specific activity like yoga or dance, it gives you a sense of accomplishment that boosts your confidence. Those feelings of success also carry over into day-to-day activities, helping you feel more resilient and less critical of yourself. In fact, researchers have found that people with healthy levels of self-esteem are better at making decisions and coping with stressful situations.

It may be easier to get started with a fitness routine than you think. Getting cleared by your doctor to start exercising, and then finding the type of physical activity you enjoy are good places to begin. Even if it's just walking or swimming, consistently doing this over time can significantly improve your mental health. Especially when done alongside other healthy lifestyle practices.

Reduced Stress

While the exact mechanism is unclear, research shows that exercising reduces stress and improves mental health by lowering hormone levels associated with anxiety and depression. Additionally, exercise helps alleviate symptoms of rumination and anxiety by bringing you into the present moment and focusing your attention on a physical activity. Focusing on a single activity helps to take your mind off worries and produces feelings of energy and optimism that can carry over into daily life. To further increase these benefits, make sure to treat your workout as screen-free time and concentrate on the rhythm of your movements. It’s also important to cognitive find an exercise you enjoy, rather than dread, so that you will be more likely to stick with it and reap the benefits. Try different types of exercises until you find what works for you. Even just 30 minutes of exercise five times a week can be beneficial.

Better Sleep

Getting the right amount of sleep is vital for mental health, and exercise helps improve your sleep. When you exercise, your brain releases endorphins that help you feel relaxed and happy, which means you’re less likely to stay awake at night. However, moderate to vigorous intensity workouts may disrupt your circadian rhythm and interfere with sleep quality, so try not to exercise too close to bedtime. If you suffer from depression, exercising regularly can also significantly reduce symptoms. In fact, a study found that exercise can be just as effective as antidepressants, without the unpleasant side effects. Some people find that the time of day they exercise makes a difference in their sleep quality, so it’s worth experimenting with different activities and timing. Whether you prefer power-lifting or taking a restorative yoga class, you’ll be more likely to stick to your workout routine if you choose something you enjoy. And, as a bonus, exercise increases your sense of well-being, so you’ll be even more excited about hitting the gym.

Increased Focus

Exercise can help boost a positive mood and reduce the symptoms of depression. Exercise is also a powerful tool in managing mental health conditions, such as anxiety or attention deficit hyperactivity disorder (ADHD). A recent study found that people who regularly exercise had half the number of “bad” days as those who didn’t work out. This didn’t have much to do with their cardiovascular fitness or muscle strength, though, so something else must be going on. It turns out that exercising enhances your ability to focus and prioritize. It improves your brain’s functioning by triggering endorphins that improve your ability to concentrate and block out distractions. This is why so many school districts are implementing exercise programs in the morning. Aim for 30 minutes of low-intensity aerobic exercise, such as walking, 3 to 5 times a week. Try to do this in the morning before work, or at lunchtime before the mid-afternoon lull hits. If you’re a beginner, it’s best to start off with shorter workout sessions and gradually increase the time as you get fitter.

Now that you know more about some of the mental health benefits of exercise, let’s talk about Cognitive Quest who provides information to help improve your mind and body. They discover pathways to brain and body health. At Cognitive Quest, they strive to make intelligence and IQ research more accessible to everyone. They aim to offer you straightforward and valuable advice that you can effortlessly implement into your daily routine. Visit the Cognitive Quest website at https://www.thecognitivequest.com to find out more today. You will be happy that you did!