Exercise and Mental Health: The Working Body & The Strong Mind

Exercise and mental health: Exercise is equally as great for our mental health as it is for our physical health! Research shows that people who exercise regularly have better mental health and emotional wellbeing, and lower rates of mental illness. Physical activity and exercise can have a positive impact on our mental health, in lots of different ways.

Taking up exercise seems to reduce the risk of developing mental illness. It also seems to help in treating some mental health conditions, like depression and anxiety.

Exercise? What is it?

Exercise is a type of physical activity that is structured, planned, and repetitive, with the goal of improving or maintaining physical fitness. It can include activities that help with weight loss, building muscle, and improving cardiovascular health.

Examples of Exercise

1. Aerobic exercise

Uses large muscle groups and increases the body’s use of oxygen. Examples include:

• Brisk walking or jogging
• Cycling
• Swimming
• Dancing
• Playing tennis or basketball
• Hiking
• Rowing
• Skipping rope

2. Anaerobic exercise

Strengthens muscles, increases muscle mass, and improves bone density. Examples include:

• Push-ups
• Pull-ups
• Lunges
• Squats
• Bench press
• Flexibility exercises
• Stretches and lengthens muscles to improve joint flexibility and range of motion.

Other exercises: Marching in place, Burpees, Side planks

Difference between exercise and physical activity

Often used interchangeably, there aren’t quite the same thing. I’ll admit, I really did not know there was such a difference. Exercise differs from general physical activity, which can include any movement that uses energy, such as work, chores, or leisure. Exercise is designed to improve specific aspects of fitness, like strength, flexibility, and cardiovascular endurance.

The main difference between physical activity and exercise is that exercise is a structured type of physical activity with a specific goal:

Physical activity: Any movement of the body that uses energy, such as walking, washing, cooking, cleaning, or gardening. Physical activity can be incidental or part of your daily routine.

While

Exercise: A planned, structured, and repetitive physical activity with the goal of improving or maintaining physical fitness. Examples of exercise include going to the gym, swimming, or jogging.

Both physical activity and exercise can contribute to your health and fitness. Exercise can help reduce the risk of chronic diseases like heart disease and diabetes, as well as some cancers. Physical activity can help improve blood circulation and regulate blood pressure.

You can try keeping a fitness journal to evaluate how active you are throughout the day. You can also look for opportunities to add more physical activity to your routine, such as standing at your workstation, taking a walk during lunch, or making time for gardening.

Exercise and Mental Health

The link between exercise and mental health is interesting- inactivity can be both a cause and a consequence of mental illness. Even if you’re not suffering from a mental health problem, regular exercise can still offer a welcome boost to your mood, outlook, and mental well-being. It also helps to avoid the onset of mental health issues and improves the quality of life for those who are suffering from them.

The levels of chemicals in the brain, such as serotonin, stress hormones and endorphins, change when you exercise. When we engage in physical activity, our bodies release endorphins, often referred to as “feel-good” hormones. These neurotransmitters interact with the brain’s receptors, reducing pain and triggering a sense of joy/happiness and well-being. Endorphins can help alleviate symptoms of depression and anxiety, promoting a more positive outlook.  

Exercise also plays a crucial role in regulating neurotransmitters like serotonin and dopamine. Serotonin is associated with mood, sleep, and appetite, while dopamine is involved in reward and motivation. By stimulating the production of these neurotransmitters, exercise can help stabilize mood and enhance cognitive function.  

Mental health benefits of exercise

Reduced loneliness:

• Exercise can help you meet new people and reduce loneliness.

Sense of purpose:

• Finding an activity you enjoy can give you a sense of purpose.

Better sleep:

• Even short bursts of exercise in the morning or afternoon can help regulate your sleep patterns. If you prefer to exercise at night, relaxing exercises such as yoga or gentle stretching can help promote sleep.

More energy:

• Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise per day, and increase your workout as you feel more energized.

Improve ADHD symptoms:

• Regular exercise can improve ADHD symptoms by boosting brain chemicals that affect focus and attention, similar to ADHD medications.

Stronger resilience:

• When faced with mental or emotional challenges in life, exercise can help you build resilience and cope in a healthy way, rather of turning to drink, drugs, or other bad behaviors that only worsen your symptoms. Regular exercise can also help enhance your immune system and lessen the effects of stress.

Fights depression:

• Exercise is a powerful depression fighter for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Finally, exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression.

Helps with PTSD and trauma:

• Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of allowing your mind to wander, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices.

Reduced Stress and Anxiety:

• Physical activity helps release stress hormones like cortisol, leading to a calmer and more relaxed state of mind.  
• Regular exercise can reduce the frequency and intensity of anxiety attacks.  
• It can also improve sleep quality, which is essential for managing stress and anxiety.  

Improved Mood:

• Exercise can boost mood by increasing the production of endorphins and other mood-enhancing chemicals.  
• It can help alleviate symptoms of depression, such as sadness, fatigue, and loss of interest.  
• Regular physical activity can even prevent the onset of depression in some individuals.  

Enhanced Cognitive Function:

• Exercise can improve memory, attention, and problem-solving skills.  
• It can also stimulate the growth of new brain cells, particularly in the hippocampus, a region associated with learning and memory.  
• Regular physical activity can reduce the risk of cognitive decline and dementia.  

Increased Self-Esteem and Body Image:

• As you become more physically fit, you may experience a boost in self-confidence and body image.  
• Exercise can help you feel stronger, more energetic, and more capable.  
• This can positively impact your overall self-perception and mental well-being.

Cardiovascular health:

• Exercise can improve cardiovascular and respiratory function.

Muscle and bone strength:

• Exercise can strengthen muscles and bones.

Often, people who exercise regularly do it simply because it makes them feel good. Exercise can boost your mood, concentration and alertness. It can even help give you a positive outlook on life. Regular physical activity can boost our self-esteem and reduce stress and anxiety.

How to get started with exercise

It can be intimidating to start exercising if you haven’t done it in a while, but a plan can help you start and stick with it. However, any exercise is better than none. Going for a leisurely walk, or activities like stretching and yoga, can also have huge benefits on your mind and body. Even doing housework like sweeping, mopping, or vacuuming can give you a mild work out.

You don’t have to suffer to get results. Research shows that moderate levels of exercise are best for most people. Moderate means that you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song. That your body feels warmer as you move, but not overheated or very sweaty.

Many of us find it hard enough to motivate ourselves to exercise at the best of times; so:

• Start small: New to exercise or not, start slowly and gradually increase the intensity and duration of your workouts. Choose activities that you enjoy, such as walking, running, swimming, dancing, or cycling. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Better to set achievable goals and build up from there.
• Schedule workouts when your energy is highest: Perhaps you’re most energized in the morning or afternoon Or maybe you do better exercising for longer at the weekends. If low mood is sapping your energy, try a simple activity like dancing or a short walk. Even a brief 15-minute walk can clear your mind, boost your mood, and provide the energy for more vigorous exercise.
• Be comfortable: Wear clothing that’s comfortable and choose a setting that you find calming or energizing. That may be a quiet corner of your home, a scenic path, or your favorite city park.
• Make exercise a social activity: Exercising with friends or loved ones makes workouts more fun and motivating. It can be especially helpful for those with depression, as the companionship can be as beneficial as the exercise itself.
• Reward yourself/give yourself grace: Part of the reward of completing an activity is how much better you’ll feel afterwards – reward yourself for your efforts. A hot bath, a tasty smoothie, or an extra TV episode can be great incentives to motivate you to exercise.

You don’t need a gym or long workouts to enjoy the benefits of exercise. Find activities you love, feel great, look better, and live life to the fullest.

Overcoming barriers to exercises

I have experienced the benefits of exercise; a time in my life I went through a really rough patch and it felt like I had only two options: Go crazy or find an outlet to how you are feeling. I would be lying if I said it was easy to pick the latter; I was overwhelmed. Staying in my pain and mess was way comfortable, more comfortable than trying out new healthy ways of coping with that tough time.

Watching lots of videos, talking to friends and loved ones helped me a great deal and motivated me to find a healthy outlet. Slowly, two things I did was journal and exercise which I started slowly – went on strolls, exercised for 10-15 minutes for a start and then the more my endurance and resilience grew, I extended my work out duration.

Even if you know that exercise will make you feel better, taking the initial step is easier said than done. Exercise can be difficult, especially if you are dealing with a mental health issue.

It can be a bit scary making changes to your life, and most people get anxious about trying something new. Some common barriers, such as cost, injury or illness, lack of energy, fear of failure, or even the weather, can hinder people from getting started; however, practical and emotional support from friends, family, and experts really do help.

• Body image:

Being overly Self(body)-Consciousness can act as a barrier to participating in physical activity. People who are anxious about how their body will look to others while they are exercising may avoid exercise as a result. Remember, the goal of exercise is to improve your overall health and well-being, not just your appearance. To overcome body image barriers to exercise, focus on how you feel, not how you look. Choose activities you enjoy, and be kind to yourself.

Remember, progress, not perfection, is key. Exercising with a companion can also help to reduce anxiety about how your body looks to others and may be particularly helpful during the first few exercise sessions. The environment can also influence how you feel; gyms with mirrored walls tend to heighten anxiety, as does exercising near a window or other space where you might feel ‘on show’.

• Feeling pain:

Feeling exhausted: Feeling tired, depressed, or stressed? Exercise might seem like the last thing you want to do. However, physical activity can actually boost your energy levels. Even a short, 5-minute walk can help you feel more energized and motivated to continue exercising.

If you have a disability, severe weight problem, arthritis, or any injury or illness that limits your mobility, talk to your doctor about ways to safely exercise. You shouldn’t ignore pain, but rather do what you can, when you can. Divide your exercise into shorter, more frequent chunks of time if that helps, or try exercising in water to reduce joint or muscle discomfort.

• Feeling hopeless:

Even if you’ve never exercised before, you can still find ways to comfortably get active. Start slow with easy, low-impact activities a few minutes each day, such as walking or dancing.

• Negative self talk:

Negative self-talk can hinder exercise motivation. Combat this by challenging negative thoughts and replacing them with positive affirmations. Focus on your body’s capabilities, not just its appearance.

• Feeling overwhelmed:

Feeling stressed or overwhelmed? Adding exercise might seem impossible, especially if you have children. However, by prioritizing physical activity for your mental health, you’ll soon find ways to fit small amounts of exercise into even the busiest schedule.

• Not having enough time:

Lack of time is a common barrier to exercise. To overcome this, try breaking down workouts into smaller, manageable chunks throughout the day. Incorporate physical activity into your daily routine, such as taking short walks, using stairs instead of elevators, or doing quick home workouts.

Key takeaway

It’s important to listen to your body and avoid pushing yourself too hard, especially if you have any underlying health conditions. Consult with your doctor before starting a new exercise program to ensure it’s safe for you.

Even a little bit of activity is better than nothing. Exercise is self care too. Good luck and I am rooting for you.