I’m sure you already know exercise is “healthy.” Inactive lifestyles contribute to the anguished obesity, diabetes, heart conditions, and more But did you know exercise may have just as many benefits mentally as it does physically? Exercise may not just be about how much weight you can lift or how long you can run. More and more research has shown numerous benefits for your mental health which seems to be increasingly a topic with all the issues of modern life: social isolation, poor diets, the focus on money and image.
Exercise is scientifically proven to show improvement in sleep, a stress reliever, and brain and mood booster. On top of this, regular exercise has beneficial impacts on illnesses such as depression, anxiety, and ADHD. It appears to be as good as pharmacological interventions in many of these illnesses.
But how? It is well known that exercise stimulates the body to produce endorphins and enkephalins, the feel-good hormone in our body. You don’t need to be a fitness fanatic to reap the benefits either. The simple act of a sunny walk or a quick trip to the gym can be just what we need.
In addition to the stimulation of our feel-good hormone, exercise directly impacts our brain. When we get moving, our neuronal health improves by an improvement in the delivery of oxygen and nutrients through an increase in blood supply. In turn, this allows for an increase in neurotrophic factors, neurohormones, and neurogenesis (creation of new neurons) in the portion of our brain involved in memory, emotions, and learning.
For the specifics, in reducing stress, it may sound weird to work up a sweat in order to relax. However, working up a sweat reduces the stress hormones adrenaline and cortisol. And as mentioned above, endorphins are responsible for the feeling of relaxation and optimism following a good workout.
Studies have shown exercise can treat mild to moderate depression just as effectively as antidepressant medication. It is also a very effective anti-anxiety treatment. With the only side effect being sore muscles. One example of a study found that running for 15 minutes a day or walking for an hour reduced the risk for major depression by a whopping 26%. Exercise can also be used as a distraction, allowing to break out of the cycle of any negative and worrisome thoughts that feed depression and anxiety
Neurogeneis, as mentioned above, is the key reason why physical activity acts as a brain booster. Additionally to building of these new neurons, it also prevents cognitive decline and memory loss by strengthening the portion of the brain called the hippocampus. If you are in need of some inspiration, you may just need to go on a walk or jog to boost your creativity, concentration, motivation, and mood.
https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
https://www.health.harvard.edu/staying-healthy/exercising-to-relax