Five Lesser-Known Mental Health Benefits of Exercise
Reviewed and contributions made by Sarah Primeau, Certified USA Triathlon Coach, Yoga and STOTT Pilates instructor, & ATI Senior Sales Manager
It has become common knowledge that exercise is good for the body. Regular exercise can aid in weight loss and help strengthen our muscles and bones. But sometimes that isn’t enough to get you exercising on a daily basis. There are numerous mental health benefits that come because of regularly working out. Keep reading for some motivation!
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Excersise is a Mood Booster
There is a strong link between exercise and the treatment of mild to moderate anxiety and depression. Exercise encourages all kinds of positive changes in your body by releasing endorphins in your brain such as dopamine, serotonin and oxytocin. They are known as the “feel good” chemicals because of their strong influence on your mood.
The American College of Sports Medicine recommends 30-60 minutes, 5 days a week of moderate-intensity exercise. If you already follow a workout routine that you enjoy – great. Keep going! But if you don’t follow a routine and want to reap some of the benefits, little movements gradually add up.
For example, housework, walking the dog or taking the stairs at work are considered low impact activities. Spending an hour each day moving around the house or at work adds up and can greatly improve your mood.
Exercise Can Improve Your Self-Esteem
A lot of people begin exercise programs to kickstart weight loss, which is a positive. When you aren’t happy with the way your body looks, it takes a toll on your confidence. And a decrease in your waistline can increase your self-image and self-confidence.
However, exercise can help to build your self-esteem beyond how your body looks. Exercise also improves how your body moves and feels. Being able to run longer, lift heavier weights and stretch farther can have a tremendous impact on how you see yourself and how you recognize your abilities.
Exercise Can Increase Your Brain Power
Exercise enhances blood flow throughout your body as well as in your brain. This increased blood flow supports the survival of new neurons and helps other neurons fire up faster.
Exercise has been shown to promote neurogenesis, which allows for the creation and survival of new brain cells in the brain. All of this allows for better cognitive function, memory recall and more creativity. It also may play a role in decreasing your chances in developing neurodegenerative diseases like Alzheimer’s.
Exercise Can Help Manage Pain
Studies show that people who exercise and stay flexible can better manage their pain than those who don’t. Typically, chronic pain can lower your pain threshold, meaning it takes less pain to cause you discomfort.
Fortunately, exercise helps to increase your pain threshold. The increased blood flow throughout your body allows your joints and muscles to move more freely, which further helps to decrease pain. It is also reported that aerobic exercise, such as cycling and flexibility, and mindfulness training, such as yoga, can help boost your pain tolerance.
NOTE: If you are looking to use exercise to manage or help relieve pain, it is best to discuss recommendations with your physician before starting any kind of fitness routine.
Exercise is a Stress Reducer
Whatever kind of exercise you engage in can become what some call “meditation in motion”. When you are engaged in physical activity, you begin to focus on the activity itself and how your body is moving rather than the day’s annoyances.
During exercise the brain identifies your activity as stress and then engages in a “fight or flight” response. The body then releases a series of hormones, two of which include BDNFs (brain-derived neurotrophic factor) and endorphins. BDNF increases awareness and attention. As mentioned above, endorphins positively influence your mood and can minimize the discomfort you feel during a workout.
That is why turning your attention to your golf stroke, concentrating on the tennis game or focusing on your breathing during yoga, can all cause the irritants of your day to fade away or, at least, into the background. Once you’ve completed the activity, you will walk away more calm and more focused.
Are Aches and Pains Getting in the Way of your Daily Activities?
There are so many different types of exercise, ranging from weightlifting to yoga. No matter the kind, doing some is better than none. Do what you can and not only will you reap the benefits physically, but mentally as well.
If aches, pains and discomfort are keeping you from your regular exercise routine, it may be time to see a physical therapist. Stop by your nearest ATI Physical Therapy clinic for a complimentary screening and get back to feeling like yourself.