Physical activity has long been acknowledged as a crucial means of supporting mental health. However, when grappling with low moods or anxiety, it can be challenging to determine where to begin.
Motivation often poses the primary obstacle. To overcome this, it’s advisable to start with something straightforward, such as going for a brisk walk.
“Spending time outdoors in nature can significantly boost your mood, and including some inclines in your walk can provide a healthy cardiovascular workout. Consider inviting a friend to join you and schedule these walks in your calendar. The current season provides an ideal opportunity to enjoy the outdoors,” suggested an expert.
Keeping it uncomplicated is key. Regardless of your fitness level, exercise can reduce stress hormone levels in your body, such as adrenaline and cortisol.
“Exercise triggers the release of endorphins, natural chemicals found in our brains that serve as the body’s natural pain relievers and mood enhancers. Engaging in physical activity for a sufficient duration induces a profound sense of relaxation, and endorphins are produced every time we exercise,” explained Caroline, the expert. “This is why you almost never regret a workout, even if you don’t always feel like doing it at the time. Consider setting an alarm, preparing your workout gear the night before, and try to complete your exercise routine before the demands of the day set in.”
Incorporating movement throughout the day is another strategy that can be beneficial.
“Regular aerobic and strength training exercises not only trigger the release of these delightful endorphins but also bring about noticeable improvements in your body, metabolism, heart health, overall well-being, and your attitude towards life. This, in turn, combats stress and alleviates feelings of depression and anxiety,” advised the personal trainer. “Remember, it doesn’t need to be hours of continuous exercise; even short, frequent bursts of physical activity throughout the day can make a significant difference. There are plenty of ways to integrate exercise into your daily routine at home as well, like doing squats while waiting for the kettle to boil, incorporating press-ups into your bath routine, or taking the stairs.”
For those who prefer a less intense approach, trying new classes like Pilates, Tai chi, and yoga can be excellent alternatives to sweaty gym sessions.
“If you’re seeking something more gentle, engaging in exercises that focus on stretching your muscles, such as yoga, can help improve posture and breathing. This practice clears your mind and reduces the anxiety that can accumulate. As your body experiences increased relaxation, it will, in turn, send signals to your mind to alleviate mental tension,” she pointed out.
Enhancing the quality of your sleep is another noteworthy benefit of exercise.
“Incorporating physical activity into your routine can also enhance the quality of your sleep. This allows both your body and mind to recharge, bolstering your immune system and relieving anxiety,” she concluded.
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