You’ve already heard all the benefits of working out on your physical health, especially when on a journey to improving your overall health. Exercise can improve your heart health and longevity, helping you look and feel your best. Many people don’t realize that working out can also benefit your mental health. So while working out can help you stay fit as you age, it can also improve how you feel on a daily basis. Exercise reduces stress and boosts your self-esteem, simultaneously working out your mind and body.
Psychological Effects of Working Out
Physical benefits of working out include weight loss and management, lower blood pressure, improved heart health and energy, and reduced risk of diabetes. In addition, however, there are many psychological benefits of exercise, including easing symptoms of anxiety and depression and improving memory.
The best part is that you don’t have to engage in vigorous, sweaty exercise to reap the benefits of exercise. Instead, a simple walk on your lunch break can improve your mental health in several ways. Here’s how working out benefits mental health:
Eases Anxiety And Depression
Exercise is a proven method for boosting your mood to decrease symptoms of depression and anxiety. Physical activity boosts endorphin levels. These feel-good chemicals are produced in the brain and spinal cord and create feelings of happiness and euphoria. Moderate exercise, like walking your dog in the morning or going for an afternoon walk, can boost these feelings and improve depression and anxiety. In fact, many mental health professionals recommend physical activity throughout the week before turning to medication because of these beneficial psychological effects on the brain.
Decreased Stress
Exercise decreases stress, improving feelings of happiness. Of course, since working out increases endorphins, your stress levels will decrease. However, exercise also reverses brain damage caused by stress to improve cognition and mood. It can also decrease clouded thinking, making you feel less stressed. Exercise also enhances the body’s nervous systems, allowing the central and sympathetic nervous systems to communicate effectively and improve your response to stress.
If you’re feeling stressed, it may be difficult to take time out of your day to work out. However, taking just a half hour to go for a walk or hop on the treadmill at home may reduce your stress levels while boosting brain power to help you accomplish more in less time and feel better while you do it. So, the next time you’re stressed about work, consider taking a quick break to exercise to reduce stress and allow you to focus when you get back to your desk.
Increases Self Esteem
Exercise increases self-esteem in multiple ways. First, since it can help increase muscle tone and enhance your weight loss efforts, exercise can help you feel better about yourself. In addition, since it boosts endorphins, exercise can make you feel more confident because you simply feel happier. Even if you don’t have any body goals that include losing weight, exercise can boost your self-esteem by giving you enough energy and clarity to make you feel motivated throughout your life. For example, exercise can help you feel more confident in your ability to perform at work.
Improved Sleep
Exercise can improve sleep quality by helping you burn off all the excess energy that can prevent you from falling asleep and staying asleep at night. In addition, physical activity increases your body temperature, calming the mind. It may also help regulate your circadian rhythm to help you feel more alert during the day and less alert at night.
Of course, since exercise can increase your energy levels, it’s recommended not to exercise too close to bedtime. On the other hand, exercising late at night can make you feel more alert when you should be winding down. If you must exercise at night, consider light exercises, such as stretching, yoga, or going for a walk around the block to help burn off excess energy to reduce stress, and help you fall asleep faster.
Boosts Brain Power
Exercise can help build intelligence and combat the mental signs of aging. For example, cardiovascular exercise, such as going for a hike or using an elliptical, can improve brain power and performance, preventing cognitive decline and memory loss as you age. In addition, it can help you be more productive at work, boosting your creative and mental energy.
How Much Exercise Do You Need To Improve Mental Health?
Your mental health depends on many factors, so while exercise isn’t an effective treatment for everyone, it can be part of your mental health treatment. The CDC recommends at least 30 minutes of physical activity five days a week for improved physical health. However, how much exercise you need for improved mental health depends on your unique circumstances. While exercise can improve your mood, some individuals may need further treatment and/or medication to reduce their symptoms and help them feel better. However, you should continue to get exercise to support total body health.
Luckily, most people can benefit from physical activity immediately. For example, going for a walk can help reduce stress and anxiety to promote clear thinking. Therefore, going for a walk on your lunch break may boost your energy levels to help you become more productive at work. In addition, taking your dog on an early morning walk can help you wake up and prepare you for a busy day.
Developing A Routine
Now that you know the mental health benefits of working out, you must start to develop a routine. While you may feel as though you don’t have enough time in the day for physical activity, there are many ways to get more activity in your day. Whether you’re starting to exercise after a long break or you’ve never stopped working out, you must develop a routine that allows you to reap all the benefits. Here are a few tips to help you start a sustainable exercise routine for improved mental health:
- Choose a time: Choosing your ideal time of day can help you stick to it even when you’re busy. For example, if you’re a morning person, try to work out in the morning before work. Meanwhile, you can work out after work if you feel more energized at night.
- Set goals: Setting attainable goals can help you feel more confident in your ability to exercise for improved mental health. If you don’t normally work out, consider exercising for just 15 minutes every day until you feel comfortable extending the duration.
- Choose exercises you enjoy: Doing exercises you enjoy will make you more likely to work out every day. For example, if you prefer yoga overweight lifting, you can focus on yoga to ensure exercise won’t feel like a chore.
- Get a buddy: Getting a workout buddy can help you stay accountable. You can work out with a friend or family member or turn daily walks into your dog’s everyday routine to help you stay accountable for your mental and physical health.
Final Thoughts
Making working out something you enjoy will ensure you can maintain your workout routine for the rest of your life, improving your mental health every day. But, of course, exercise isn’t always enough to boost your mood. If you’re struggling with your mental health, consider talking to a licensed therapist to improve your mood and how you feel in general.
If you struggle to find a therapist in your local area that meets your specific needs and circumstances, there are other options as the internet provides a wealth of resources to help you find a therapist who is qualified and experienced and can offer personalized care and support. Whether through video conferencing, email, or phone, it’s easier now than ever to manage any mental health issues and improve your overall well-being, even if you have a busy schedule or limited access to in-person counseling.