Exercise For Your Mental Health
Optimizing our mental health is a challenge. I don’t think we should all be happy all the time, and experiencing life to the fullest can involve being happy, sad, excited, anxious or any one of many different moods and states.
The problem is when we experience chronic stress, anxiety or depression for extended periods of time without relief.
Therefore, in today’s post I’m sharing ideas on how to use exercise and physical activities to improve your mental health. The bonus is that all of these practices also improve your physical and emotional health as well.
Regular physical activity is a powerful tool for improving mental health. Exercise releases endorphins, the body's natural mood lifters, and reduces levels of the body's stress hormones, such as adrenaline and cortisol.
Types of Exercise and Their Effects on Mental Health
1. Walking
Walking is a low-impact exercise that can significantly reduce stress and anxiety. Studies show that even a 15-minute walk can decrease the risk of depression by 26%. Walking outdoors, especially in nature, can enhance these benefits by reducing anxiety and promoting positive thoughts.
2. Running
Running is a more intense form of exercise that can lead to a "runner's high," a state of euphoria caused by the release of endorphins. Regular running has been found to be an effective alternative to antidepressants, improving mood and sleep quality, which are crucial for reducing anxiety and depression symptoms.
3. Strength Training
Strength training, including activities like weightlifting and resistance exercises but can also include housework and gardening, can lower the risk of developing depression and alleviate existing symptoms. Engaging in muscle-strengthening activities three or more days a week is associated with fewer anxiety and depression symptoms.
4. Yoga
Yoga combines physical movement with mindfulness and breathing exercises, making it particularly effective for reducing stress and anxiety. It helps in improving mood, increasing self-awareness, and promoting relaxation.
5. Dancing
Dancing is a fun and social way to exercise that can improve mood and reduce symptoms of anxiety and depression. It combines physical activity with music and social interaction, which can enhance its mental health benefits.
6. Breathing Exercises
Controlled breathing exercises, such as box breathing, can be very grounding and help manage stress and anxiety. These exercises involve inhaling, holding, and exhaling the breath in a controlled manner, which can calm the mind and body.
7. Mindfulness and Meditation
Practices like mindfulness and meditation can significantly reduce anxiety and depression by promoting relaxation and improving emotional regulation. Techniques such as guided imagery, progressive muscle relaxation, and cognitive reframing are effective mental exercises.
8. High-Intensity Exercise
Activities like running and high-intensity interval training (HIIT) can provide significant mental health benefits by releasing endorphins and improving mood. However, they may not be suitable for everyone, especially those with certain health conditions.
9. Short Sessions
Even short sessions of exercise, such as a 10-minute walk, can provide immediate relief from anxiety and improve mood. While longer exercise sessions can offer more substantial benefits, the therapeutic effects of physical activity interventions may diminish with extended durations. Shorter, more frequent sessions can be more effective for mental health.
10. Frequency
Engaging in physical activity at least three times a week for about 45 minutes is generally recommended for mental health benefits. For strength training, three or more days per week is associated with better mental health outcomes.
Here are some tips to get started:
Find an Activity You Enjoy: Whether it's walking, running, dancing, or playing a sport, choose an activity that you find fun.
Set Small Goals: Start with small, manageable goals and gradually increase the intensity and duration of your workouts.
Make it a Routine: Schedule regular exercise sessions and stick to them. Consistency is key to reaping the mental health benefits of exercise.
Different types of exercise can have varying effects on anxiety and depression, and the best type of exercise for improving mental health depends on individual preferences and needs.
Walking, running, strength training, yoga, and dancing all offer significant mental health benefits. Incorporating mindfulness, meditation, and breathing exercises can further enhance these benefits.
The key is to find a balance in intensity, volume, frequency, and duration that works for you.
That’s it for this week! Let me know your thoughts in the comments.
Yours for health, wellbeing & peak performance - Dr. Greg
