How Exercise Benefits Your Mental Health

The conversation around mental health is an important one, and as Mental Health Awareness month comes to an end, we wanted to add to the conversation regarding an important piece of the puzzle. There’s so much one can do to help improve their mental health –  find a quality counselor, practice self-care, reduce stress, eat right, and also engage in physical activity. There is extensive research that indicates that exercising regularly is a primary contributing factor to improving emotional well-being and reducing rates of mental illness. 

If you’re suffering from conditions such as depression or anxiety, regular exercise can help reduce and even alleviate symptoms in conjunction with your other treatment plans. Additionally, for those suffering from mild depression, research suggests physical activity may be as effective as an antidepressant. 

**Note: Please do not change or stop taking medication without speaking with your doctor, this is not medical advice, and only an indication of potential benefits for some individuals. 

Why Exercise Makes Us Feel Better Mentally

You’ve probably heard people say they exercise because it makes them “feel good”. Usually, this refers to feeling good both physically and mentally. The reason for this is exercise can help to boost your mood, concentration, and alertness, and even change your outlook on life in a positive way. The reason for this is that a lack of activity is directly linked to both a cause and consequence of mental illness. 

Exercise makes us feel better because it improves the levels of serotonin, stress hormones, and endorphins. It can also make you sleep better, increases energy levels, enables you to cope better, have higher self-esteem, and have a stronger sense of control. Regular exercise is also a great way to distract your mind from negative thoughts, socialize with others in a positive way, work off frustrations, and reduce muscle tension. Additionally, accomplishing goals you set for yourself is another way exercising can boost your mental health. 

How to Exercise for Your Mental Health

If you aren’t already partaking in regular exercise, knowing where to start can be daunting. Conversely, if you do work out, you may be wondering how to tailor your workouts to benefit your mental health. The good news is, that this is not difficult to achieve, and starting or tweaking your exercise routine is more simple than you might think.

Research indicates that moderately intense exercise is enough to positively impact your mental health. Incorporating physical activity into your daily routine is ideal with the goal of adding 2.5-5 hours of moderate activity weekly or 1.5-2.5 hours of higher intensity activity weekly. Moderate activity includes workouts such as walking, swimming, pilates, or lightweight training, while higher intensity workouts can include jogging, cycling, team sports, or more intense weight training. 

Getting Started With a New Fitness Routine

Your new exercise routine will have a better chance of success if you do the following:

• Choose an activity you like that also suits your current fitness level. Your best chance of success is to start smaller and build up your activity over time.
• Vary your workouts. Unless you really love routine, you’ll have more success if you vary your workouts throughout the week or month. 
• Keep a fitness diary or tracker. This is ideal because it can show you have far you’ve come and what you’ve accomplished over time. Set an initial goal for 15 workouts per month or 100 days straight or some form of physical activity and enjoy the physical benefits as you hit each goal.
• Be willing to try something new. If you don’t like a particular workout or feel it’s too difficult, instead of throwing in the towel just choose something else.
• Vary your workouts. Trying for a combination of working out indoors and outdoors. Exercising outside has many benefits so adding in some brisk walks or jogs outside is ideal whenever you can. 
• Make exercise part of your everyday activity. Take the stairs, walk or bike to work if you live in a city, walk your kids to school, get active around the house by doing some gardening, washing the car, or doing some gardening. Anything that keeps you moving is ideal. 
• Be mindful of yourself. It’s easy to get caught up in the hype of working out and trying to take on too much at once. This is a great way to burn out quickly and stop enjoying your workouts. Which leads us to our last point….
• HAVE FUN! Yes, working out is “work”. But it should be fun and enjoyable if it’s not trying something else until you find your niche. 

If you’re still unsure of how to get started we have many blogs with basic workouts, strength training routines, and of course all the equipment you need to get a great workout!