Written by: Abbey Cerny, LMHC
The month of May is both Mental Health Awareness month but also Physical Fitness month, so why not look at the importance and benefits of physical fitness, exercise, or movement for our mental health. Physical Fitness involves the performance of your heart, lungs, and muscles. Not only is it important to maintain our physical fitness for physical health, it is also essential for our mental health. Our bodies are closely linked to our minds, which is why there are many mental health benefits from improving physical fitness. Lifestyle modifications, such as improving diet and exercise, can have important impacts in individuals who experience serious mental health challenges. Individuals with mental health challenges are at high risk of experiencing physical health challenges associated with mental health challenges, such as sedentary behavior as a result of depression and medication side effects. Evidence regarding mental health interventions suggests that lifestyle modifications are often left out as an intervention provided by mental health professionals, despite the connection between physical and mental health.
Some people choose to exercise because they enjoy it, but many more people choose to exercise because of the benefits they get from it, including a general sense of well-being. There are many mental health benefits to exercising and focusing on improving physical health. Individuals who regularly exercise experience more energy and stamina, better sleep, increased memory, increased sex drive, and increased ability to relax. Movement or exercise helps to improve resilience to life challenges. When you have healthy ways to cope with life challenges you can reduce the impact of stressors. Other benefits from exercise include increased mood, increased mental alertness, improved cognition, prevention of age-related cognitive decline, and an overall reduction in mental health challenges. Exercise can also serve as a way to relieve stress and improve self-esteem and body image while also improving cardiovascular health and endurance. Exercise improves self-esteem through fostering self-worth by consistently investing in your health and well-being. Additionally, you will feel better about your appearance and feel a sense of achievement. Other ways in which exercise helps improve mental health is through distraction, self-efficacy, and socialization.
Good physical health is correlated with reduced challenges in mental health and has been shown to positively impact mental health disorders, including depression, anxiety, and ADHD.
Specifically, aerobic exercises have shown to improve mood and lower stress by promoting changes in the brain, including neural growth, reduced inflammation, and new activity patterns that create feelings of relaxation. Additionally, endorphins are released, which are powerful brain chemicals that make you feel energized and good. Because of this activity in the brain, exercise can improve symptoms of mild to moderate depression as effectively as antidepressant medication with less risk. Exercise can also serve as a distraction and allow you to break out of a cycle of negative thoughts that is often part of depression and anxiety. Because exercising improves concentration, motivation, memory, and mood, it is one of the best and easiest ways to reduce symptoms of ADHD. Physical activity increases dopamine, norepinephrine, and serotonin levels in the brain, which impact focus and attention.
Even if you are not struggling with a mental health disorder, you probably have experienced or are experiencing some level of stress in your life. Stress is a common challenge that almost everyone struggles with at some point in their life. Stress impacts everyone differently, but some common symptoms people may experience includes tightness in the chest, pounding heart, difficulty concentrating, muscle tension, insomnia, heartburn, stomachache, diarrhea, nausea, or frequent urination. The experience of uncomfortable symptoms can create more stress, adding to the problem. Physical activity and movement helps to relax muscles and relieve tension through the release of feel-good endorphins. Because the body and mind are so closely connected, when the body feels better the mind feels better too. Regular exercise can help you manage stress and improve your overall feeling of well-being.
There are few downsides to exercising and it is relatively low risk for most people to engage in, making it a great first step for you to take towards experiencing the life and lifestyle you want. If these benefits to increasing movement and physical activity are not sufficient for increasing your motivation to exercise, check out our blog post Overcoming Barriers to Increasing Physical Activity for some tips on how to overcome challenges for exercising.
Our therapists at Forensic Insight Group are here to support you and answer any questions you may have. Contact us today to schedule a free fifteen-minute consultation regarding individual therapy or to inquire about other services we provide.
Citation:
Robinson, L., Segal, J., & Smith, M. (2021). The mental health benefits of exercise. Help Guide. https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a