The Link Between Regular Exercise and Mental Health

While exercise is typically associated with physical fitness, it has been clinically proven to improve mental health. Whether strengthening the body, calming the mind, or maintaining stability, exercise offers wide-ranging benefits for almost every aspect of life, for people of all ages. Making physical activity a part of your routine is one of the simplest yet most effective measures toward better health.

This article will discuss how exercise impacts mental health and can be a powerful instrument in managing stress and other mental health challenges.

 The Connection Between Exercise and Mental Health

Our mental and physical health is deeply interconnected – when one goes downhill, the other often follows. Studies show that stress limits individuals’ efforts to be more physically active and reinforces problematic behaviours such as smoking, alcohol, and drug use. Just as poor mental health can restrict a person from performing physical activities, working on being physically fit can positively affect mental well-being.

Exercise is often linked with building strength, losing weight, and enhancing cardiovascular health. However, many people are not fully aware that its actual impact goes much deeper, especially for individuals facing mental health concerns.

Three types of exercises, among many, are most commonly associated with mental health benefits. They are as follows:

• General physical exercise:day-to-day movements such as walking, stretching, and accomplishing household chores.
• Aerobic exercise: activities like running, swimming, or cycling that increase heart rate and improve cardiorespiratory function.
• Mind-body practices: physical movements combined with mindfulness, like yoga, to reduce stress and promote relaxation.

The Benefits of Exercise on Mental Health

The positive effects of exercise on mental health are extensive. Both short and long-term benefits have been observed in individuals who engage in regular physical activity. Let’s explore how moving your body regularly can enhance brain function and overall mental well-being.

 Exercise Improves Mood

Physical activity has a strong and positive impact on mood and emotions. Exercise stimulates the release of endorphins, natural chemicals in the brain that help relieve pain and reduce stress. These feel-good hormones can also help soothe feelings of depression and anxiety.

 Exercise Reduces Stress

Any form of exercise can serve as an effective stress reliever. Common signs of stress, such as negative mood, sleep disturbances, and loss of appetite, are triggered by an adrenaline rush, which elevates heart rate and increases sweat levels. This hormone, released during exercise, calms the body after.

 Exercise Promotes Self-Esteem

Self-esteem refers to how you feel about yourself and perceive your self-worth. When exercising, an individual tends to be more focused, energised, and motivated to complete tasks. Over time, exercise also improves body image, which boosts self-confidence and mental resilience.

 Exercise Optimises Sleep

Studies show regular exercise helps regulate circadian rhythm, the body’s built-in alarm clock that controls tiredness and alertness, which improves sleep health and immune functioning. Physical activity is also linked to lower cardiovascular problems and a decreased risk of cancer. 

 Exercise Increases Social Interactions

Going to the gym, participating in team sports, or engaging in outdoor fitness activities can all create natural opportunities to interact, communicate, and bond with others. This can foster community and belonging and reduce loneliness and isolation.

 Exercise Enhances Cognitive Functioning

Exercise has been linked to enhanced cognitive performance, including memory, concentration, decision-making, and problem-solving skills. Physical activities increase blood flow to the brain, which promotes neuroplasticity, the brain’s ability to change and adapt to new information.

Who Can Benefit From Exercise and Other Physical Activities?

Exercise is more than just a tool for physical health – it’s also a form of mental health intervention. While it can benefit anyone, it offers clinically proven advantages for the following individuals:

 Individuals with Anxiety and Depression

Several studies prove that exercise alleviates symptoms of anxiety, stress, and depression. For individuals with mild to moderate depression, exercise can be sufficient. In more severe cases, it can complement psychotherapy and medications. Exercise has also been shown to reduce anxiety levels and improve emotional regulation. 

Children with Attention Deficit Hyperactivity Disorder (ADHD)

Significant progress was reported among children with ADHD through exercise, with no adverse side effects compared to medication treatment. It was found that physical activity, especially aerobics, can help boost attention, lessen impulsivity, and bolster executive function skills, including planning and managing thoughts and actions.

 Individuals with Post-Traumatic Stress Disorder (PTSD)

Physical activity plays a crucial role in supporting individuals dealing with trauma-related conditions like PTSD. Exercise modulates the central nervous system, the autonomic nervous system, and the immune system, which can become imbalanced for people who have experienced severe distress. Strength-based or resistance training, in particular, positively affects the body’s stress response. 

 Individuals with Schizophrenia

Exercise is considered a useful approach for people managing serious mental illnesses, such as schizophrenia. Early intervention with a consistent programme in the prodromal phase, or the initial phase of psychosis, may slow down its progression. Aerobics may also reduce the physical health problems associated with schizophrenia and offset antipsychotic side effects.

 Individuals with Substance Use Disorders (SUD)

Physical activity has been linked to reduced cravings, improved mood, and better stress management, all of which may prevent relapse among individuals with SUD. Exercise regulates mood and affect, two elements contributing to drug and alcohol use, and also increases self-efficacy for achieving and sustaining abstinence from these substances.

 Individuals with Chronic Illnesses

Being physically inactive is associated with an increased risk of chronic diseases, and more physical activity reduces this risk. Incorporating exercise into daily lifestyle offers long-term prevention and treatment from chronic illness, including heart disease, stroke, diabetes, and some types of cancer, while promoting overall health. 

 Individuals Experiencing Cognitive Decline

Exercise can be a powerful means to preserve and enhance cognitive and physical health. It’s common to notice changes in memory and focus as people age. Consistent physical activity, particularly in older adults, can help maintain mental sharpness and slow the advancement of cognitive deterioration. It also delays the onset of dementia.

Simple Tips to Improve Your Mental Health

Taking care of your mental health does not have to be complicated. Below are some practical tips anyone can use to enrich their psychological well-being.

Stay Active

Exercising helps the brain produce essential hormones that support the mind and bodily function. Try to develop regular physical activities as a habit and choose something you enjoy, such as running, dancing, lifting weights, martial arts, or cardio. Consistency is key.

Maintain a Healthy Lifestyle

Incorporate a well-balanced diet into your daily routine by including nutritious foods like fruits, vegetables, nuts, and fish. Aim to drink at least eight glasses of water a day to stay hydrated and avoid fatigue. Ensure you also get at least seven to eight hours of uninterrupted sleep.

Engage in Social Interactions

Connecting with others and building meaningful relationships can benefit an individual’s psychosocial well-being. Whether meeting new people, attending social events, or spending time with old friends, positive socialisation can significantly lift mood and lessen feelings of isolation.

 Start a Journal

Journalling allows you to document your thoughts and emotions. Use it to express worries, celebrate happy moments, or reflect on things you’re grateful for. Writing regularly can help you track progress, set realistic goals, and gain motivation through clearer perspectives.

 Consult a Qualified Professional

If you suspect you are suffering from a mental health condition, don’t hesitate to reach out to a healthcare professional. These trained experts can diagnose and treat various conditions, and guide you in developing strategies to eliminate unpleasant thoughts and undesirable behaviour.

Get Help for Mental Health

Self-help may not be enough if you’re dealing with deep-seated mental health problems. Luckily, we offer support for individuals seeking professional treatment. If you or someone you care about is struggling with mental health, including depression, anxiety, or addiction, reach out to us.

At PROMIS, we pride ourselves on successful recoveries with 35 years of excellence in the field. Contact us today and start living the life you truly deserve.