There are often clear markers of the immediate positive impacts after a workout, but being active has many far-reaching benefits that are becoming increasingly recognized. Current research suggests that it goes far beyond the initial rewarding feelings of accomplishment with strong correlations indicated within a multitude of quality-of-life increases for those who can commit to a regular exercise routine.
As mental health becomes more of a valued aspect of one’s overall health the influence physical exercise has directly on mental health is becoming more widely studied and understood. Exercise is seen to contribute to one’s overall well-being as the mechanisms in which it impacts the mind and body, help the entire system in how it regulates and functions. Furthermore, there is accumulating research that addresses what kind and extent of exercise is seen to be the most beneficial for increasing one’s mental health. Providing more structure and awareness of why exercise is so vital and how to make the most of it within your schedule.
What are the immediate mental health benefits of exercising?
Many people who exercise consistently do it because of the immediately felt boost in mood and the associated sense of accomplishment.
The following are six benefits of exercising for mental health:
- Exercise can help one to feel more in control.
- Exercise can act as an in-the-moment coping skill and self-esteem booster.
- Physical activity has the potential to stop negative ruminating thoughts.
- Exercise provides the opportunity for new and enriching experiences and connections.
- When working out in the community, it can offer a sense of belonging, support, motivation, and access to shared joy.
- Exercise has been linked to higher energy levels and can be an intentional way of releasing or working through tension.
Overall, the data suggests that engaging in physical activity can be a quick boost to one’s sense of well-being for a wide variety of reasons.
How do chemicals affect our mood?
Behind these felt benefits are the chemical reactions that encourage the mind and body to want to engage in these activities. When engaging in exercise neurochemicals are released in your brain such as endorphins, the natural pain killer of the body system, and serotonin which is known as the feel-good chemical aiding in the regulation of mood and sleep. Additionally, if you get into a rhythm and routine with your exercise it ignites the release of dopamine which is the body’s natural reward system for continued enjoyable activities. In turn, the release of these chemicals can help to promote better memory, a brighter mood, lowered anxiety, and improved bodily functioning within the body. These chemicals are seen to be crucial to the regulation of the body’s nervous system and to creating an overall sense of relaxation which is why it could be hard to parse out the difference between the negative impacts of inactivity over the beneficial shifts toward physical engagement.
What are the long-term mental effects of exercise?
When discussing the impacts of regular exercise it is of note to recognize that longitudinal research indicates that continued physical exercise is correlated with a multitude of long-ranging benefits. Beyond the positive mood-enhancing benefits, the way exercise impacts sleep and the body’s ability for regulation are associated as protective factors against mental health disorders and work as contributors to sustained psychological wellness. Research indicates that those who regularly engage in consistent exercise are overall less likely to deal with depression, anxiety, and other mood-based illnesses. Additional studies indicate that it aids in the sustainment of brain health, management of weight, strengthening of bones, and maintaining the body’s ability for everyday activities. Several different studies have even indicated an increase in one’s overall life span, the extension ranging from anywhere around .5 years to almost 7 more years of life. Exercise can in turn be perceived as a tool that helps one to navigate life’s inevitable challenges with more sustainability.
What are the most effective types of exercise for mental health?
Research indicates that there are different types of exercises and intensities that one can aim for to receive the ultimate benefits from regular activity. Overall, the data seems to indicate that low-intensity aerobic exercise for 150 minutes a week which averages around 30 minutes 5 days a week is the standard recommendation for gaining these generalized health benefits. These activities can range from moderately paced hiking, walking, or riding a bike, to the more vigorous workouts such as intensive swimming, running, or jumping rope. For the most part, it is simply about finding an activity that raises the heart rate, increases the breath, and creates the sensation of warmth, igniting that bodily sensation is verified as enough exercise.
Furthermore, researchers have observed correlations between an increased sense of contentment, alertness, and relaxation for those who had more days with activity over inactivity. The greatest impact on mood was from those who engaged in the activity when their mood was low to begin with. This indicates that consistent easy-paced exercise from a range of modalities can provide these significant effects. Additionally, mind-body exercises such as tai chi or yoga are known for combining mindfulness with physical activity and correlate with direct and immediate benefits with both mental and physical wellness.
What is the influence of exercise on mood regulation and stress management?
Exercise is widely known as a tool for aiding with stress management and in turn mood regulation. Consistent physical activity works towards reducing the impacts of stress by lowering cortisol levels, the body’s main source of hormonal stress. Furthermore, the sense of accomplishment is self-esteem lifting, and its confidence-boosting engagement supports mood stabilization. Exercise is also noted as a helpful outlet for releasing built-up tension, creating a channel to allow pent-up emotions to be processed physically.
In conclusion, the influences of physical activity on mental health are vast and multifaceted. From quick mood enhancements to the potential increase in one’s life span, the impacts of consistent exercise extend across a wide continuum of well-being. When one comes to understand and value the effects of igniting these physiological mechanisms one can begin to harness the powerful and transformative influences it has on one’s overall quality of life. Pouring into your mind and body through physical stimulation is a great way to start paving the way forward to an intentionally fulfilled and healthier life.
Avedian Counseling Center cares about both the physical, emotional, and mental health of our clients in the greater Los Angeles area. Reach out today to hear more about our services.
Carly Rose Schwan is an Associate Marriage and Family Therapist at Avedian Counseling Centers offering therapy in Glendale and Sherman Oaks to individuals and couples. Carly Rose Schwan works as an associate therapist under the licensed supervision of Chrys Gkotsi, LMFT #113638.
