My Fit Station

Exercise and its Impact on Mental Well-being

David Banks
Authored by David Banks
Posted: Saturday, December 21, 2019 - 06:12

Physical exercise will improve your physical health, possibly lengthening your life. It will rid you of some of that excess weight and at the same time improve your sex life.  But there are other very important benefits to exercise and it is these which motivate people to keep at it. The rewards of visiting your local gym are, at the very least, as good as receiving a Fair Go casino bonus, so it’s worth a visit.

Regular exercise promotes a real sense of well-being.  Rather than feeling tired, you will feel energized, your thinking will be clearer and you will feel able to deal with any challenges that present themselves.   Your sleeping will be better and you will feel more relaxed and positive about your life.

Contrary to what people think, research has shown that you don’t need to be exercising for hours in order to reap the benefits. Even modest amounts of exercise will have an impact.  Making exercise work for you, at any age, or fitness level will help to improve how you feel.  It has been shown that exercise can help with depression, anxiety and relieves stress and improves your overall mood.

Exercise and its Impact on Depression 

Generally, the accepted method to treat depression is with antidepressants.  However, research shows that exercise can produce the same results but without the side effects.

Walking daily for an hour will reduce the possibility of depression and regular exercise will keep it at bay.  The reason for this is that exercise encourages changes in the brain and the release of endorphins that lead to feelings of well-being.  Being involved in exercise also helps to avoid those negative thoughts that can spiral into depression.

Exercise and its Effect on Feelings of Anxiety 

Regular exercise will reduce feelings of anxiety because of the release of endorphins. Being mindful when exercising and focusing on your body and how it feels will not only improve your physical well-being but will also improve the way you think and relieve tension and stress.

Exercise and Stress 

When you are stressed out you may have bodily aches and pains or suffer from serious headaches.  People have all kinds of stress symptoms from insomnia to tightening in the chest.  Worrying about these symptoms usually just makes the stress worse.  Exercise will break this cycle.  On a physical level the exercise will relax muscles and relieve tension in the body.  The release of endorphins will aid in improving feelings of well-being.

Exercise and ADHD 

Exercise works in much the same way as ADHD medications such as Ritalin. Exercise activates the brain’s dopamine, norepinephrine and serotonim levels and therefore improves concentration, attention span and mood.

Exercise and Post Traumatic Trauma Syndrome (PTSD) 

Studies show that exercise can reduce the symptoms of PTSD. It has been shown that focusing on specific body sensations like muscles and joints, during exercise it is possible to move through the immobilization stress response that is typical of PTSD.

Exercise is not restricted just to the gym, but to any physical activity like hiking, swimming or even dancing.

More Benefits of Exercise 

  • Exercise will improve your memory and thinking and encourages the growth of new brain cells which in turn will slow down age related decline.  
  • You will begin to feel good about the way you look and feel and this will increase your feelings of self-esteem.  
  • Studies clearly show that regular exercise, even limited amounts, promotes good sleep patterns. 
  • The more you exercise, and increase your heart rate, the more energized you will become.
  • When faced with difficulties, exercise helps to strengthen your resilience. You are more able to deal with these in positive ways rather than turning to negative behaviors like drugs and alcohol.

Mental Well-Being is Easier Than You Think 

You don’t need to commit to hours of your busy schedule to working out in a gym in order to reap the benefits to your mental health.   Engaging in some form of moderate exercise for 30 minutes daily will suffice.    If 30 minutes seems too much, start with 15 minutes and gradually build it up.  Your energy will increase with the amount of exercise.  Just commit to some form of exercise daily, and create the habit. You will begin to see and feel the benefits. 

Go for Moderation 

Contrary to popular belief, you don’t have to suffer to get results.   You don’t need to be out of breath and dripping in sweat.  Moderate exercise should see you breathing a little harder, and feeling hot but not overheating.

Breaking Through Those Obstacles to Exercise 

Beginnings are always hard and there are often some obstacles to overcome in order to get going. 

  • When you are feeling exhausted it is difficult to see how physical exercise will make you feel less exhausted.  However, the opposite is true.  Studies show that exercise will actually give you more energy.  Push yourself to walk for 5 minutes.  Chances are you will actually do more.
  • If you are already feeling overwhelmed with your busy schedule, the idea of adding exercise may seem like one obligation too much.  However, we do know that exercise improves your mental and physical well-being and will ultimately improve the way you are able handle your obligations and leave you less pressured.   You will see that exercise will become a priority as you start reaping the benefits.
  • Even if you are feeling pretty low and don’t feel good about yourself, even beginning really slow, a 5 minute walk, can have an impact.  No matter if you are overweight or are embarrassed by your fitness level, there are many people in the same position. You are not alone.   Any amount of exercise will help you to gain confidence and lead you to do more.
  • If you have a physical disability, something that restricts your mobility or arthritis exercise can be more complicated.  However, it is even more important and will  actually help to relieve symptoms and not the opposite.  You should consult with your doctor as to the best way to exercise rather than avoid it.
  • Starting to exercise when you are feeling depressed or anxious can be quite a hurdle. It is hard to get yourself motivated.  The thought of going to a gym or being with others can be stultifying.  However, you do know that exercise will improve how you feel.  When you are feeling so low and in a dark place, you will need to take baby steps. Start with very small achievable goals.
  • You should try to organize your exercise at a time during the day when you are your most energetic.   If you are depressed and have low energy constantly try going for a short walk or even dancing to some music. As you begin to move, you will begin to feel better and feeling better will lead to more exercise.

Staying Motivated  

  • Always do the things you enjoy. Walking the dog, cycling or maybe swimming. If you are struggling with depression it is even more important to focus on activities that will lift your mood.  Try doing different activities and see what feels best.
  • Exercise in clothing that makes you feel comfortable and in a place where you feel safe and calm.
  • Rewards can be very motivating.  If you promise yourself a specific treat, a trip to your favorite mall or spa, if you complete some activity this can be very helpful.
  • Exercising with a friend can make it more fun.  It can also motivate you to stick to the routine as someone is in it with you.  Some people are happier exercising with others and enjoy the companionship.

Making exercise part of your daily schedule will make your life better. You will enjoy the benefits of exercise quicker than you think.  You will look and feel better and ultimately enjoy your life more.   

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