Stress, depression and anxiety can make any simple task seem impossibly difficult! Sometimes, it can take every ounce of motivation to get something done. So, when you hear that exercise might help improve your mental health, it’s okay to laugh! After all, it can seem ironic that literal physical activity will help improve your mood when exercise is likely the LAST thing you want to do with depression and anxiety. But the fact remains: exercise can help ease symptoms of stress, anxiety and depression. Not to mention, staying more active has plenty of physical health benefits. To get the scoop on how exercise affects your mental health, read on!
How Does Exercise Affecting Mental Health Work?
Studies have found that staying physically active through consistent exercise routines significantly improves individuals’ mental health. In fact, in a study as recently as 2023, the University of South Australia concluded that exercise was 1.5 times more effective than medication or counseling when treating symptoms of depression or anxiety. That number is nothing to sneeze at!
Of course, there’s science behind why exercise impacts mental health the way it does. When we exercise, our body releases endorphins – more familiarly referred to as “happy hormones” – which help reduce our stress levels and boost feelings of positivity.
Endorphins are neurotransmitters that interact with the receptors in your brain, reducing your perception of pain. In addition to reducing pain, endorphins can also induce feelings of euphoria and happiness, which is highly beneficial to counteract symptoms of depression and anxiety. Even moderate physical activity can lead to the release of endorphins, significantly improving your mood. By flooding your brain with endorphins, exercise acts as a buffer against emotional distress, helping stabilize your mental well-being.
In addition to the endorphins released into your brain after exercise, other benefits to working out and staying active can positively impact mental health. For example:
- By exercising, you distract your mind from negative thoughts.
- Exercising at a gym or health club allows you to meet and socialize with others.
- Consistent exercise can help improve your endurance and physique, boosting your confidence and self-esteem.
- Exercising allows you to expend excess energy, helping you sleep more soundly (a crucial factor that impacts your mental health).
- Exercise is a healthy coping strategy that replaces other less-healthy coping methods.
What Are Some Exercises You Can Do?
The prospect of exercise might seem daunting to some, with an image of muscle-bound men “pumping iron” and loudly grunting after every set. We’re here to tell you that going to the gym is nothing like how it’s portrayed in movies and television. Gyms are receptive places, with helpful fitness attendants and friendly health enthusiasts. Even if health clubs are outside your comfort zone, you don’t need a rigorous workout routine at a gym to improve your mental health. You can do plenty of exercises at home, some basic and some more involved. In fact, some exercises target depression and anxiety symptoms more than others! Here are some helpful exercises you can try out to help improve your mood:
- Walking or Jogging – Just some moderate physical activity is enough to reduce depression, anxiety and stress. Take a light jog on a treadmill or walk around your local park to help clear your mind.
- Yoga – Yoga is a unique exercise choice combining physical activity with controlled breathing and meditation. By focusing your mind and body, you improve your mental clarity, promote relaxation, and reduce stress.
- Dancing – Whether at the club or in the privacy of your home, let loose with some dancing! Dancing is a fun way to work up a sweat and get your heart pumping, releasing those “feel-good chemicals” that elevate your mood.
- Cycling – Similar to walking or jogging, cycling is another excellent avenue for alleviating stress. Not only is cycling great for cardiovascular health, but it’s also a great way to enjoy the beauty of nature.
- Swimming – Between its rhythmic nature, the soothing effects of water, and the low-impact physical activity produced, swimming is an ideal exercise for reducing stress and anxiety levels.
- Team Sports – Not only are you getting the benefits of exercise, but a team sport can provide a sense of community and friendship. Overall, staying involved in group sports can reduce feelings of isolation or loneliness that exasperate depression and anxiety.
- Strength Training – Lifting weights or bodyweight exercises help build physical strength and resilience. Additionally, strength training can tone your body, giving you a healthier-looking profile and, in turn, boosting your self-esteem.
Continue Improving Your Emotional Well-Being with an Experienced Counselor
As helpful a tool as exercise is for treating your mental health, it isn’t the only thing you can do to improve a negative disposition. Also, it’s worth noting that exercise can only treat the symptoms of emotional dysregulation and does not necessarily get to the root of an issue. Thankfully, that’s where a counselor like those at Chapin & Russell Associates can assist. We’ve helped countless clients in the Greater Peoria area manage and overcome stress, anger, depression, anxiety, trauma, grief, physical pain, abuse, and more. Counseling with a trained professional combined with moderate physical activity and exercise is an excellent way to overcome many mental health disorders and become a more well-adjusted individual. If you are interested in bettering yourself, whether through exercise or therapy, seek guidance from the mental health professionals at Chapin & Russell Associates. Schedule your first session by calling 309-681-5850.
