I’m sure we’re all familiar with the benefits exercise can have on our physical health, it’s been drilled into our heads since elementary school P.E. class. Physical exercise decreases the risk of heart disease, diabetes, high blood pressure, osteoporosis and many other diseases, but what we don’t talk about enough is how exercise can also improve mental health. Exercise is so important for our mental health, especially right now while we’re all working from home and all of our favorite social outlets are taken away.
Exercise and Mood
Aerobic exercise has been proven to reduce anxiety and depression, these improvements in mood are caused by exercise-induced increase in blood circulation to the brain and help with the way you react to stress. Aerobic activities can include, running, walking, biking, swimming, or dancing. Studies show that anaerobic exercise such as weightlifting or flexibility training can also reduce symptoms of depression, but you may not experience them immediately like you would with aerobic, it could be a few hours later. Exercise can also be used as a temporary distraction from an unwanted situation that is causing a poor mood.
Exercise and Self Esteem
Exercise has also been proven to improve low self-esteem and social withdrawal. Since exercising can be portrayed as challenging, the ability to exercise regularly can lead to improved mood and increased confidence. Joining a gym or group that regularly exercises can provide you with the support you need to keep you on track, it gives you a sense of comradery and holds you accountable. You can make new friends who have common interests/goals as you and make you want to achieve your goals, too.
Effects of Over Exercising
Although exercise can have a positive impact on mental health, too much exercise can have negative effects on the body. When performing too much exercise your mood can start to deteriorate causing anxiety and depression. There are also physical side-effects of overtraining, you’re not getting the adequate amount of recovery that your body needs, thus breaking it down time after time. Overtraining can also cause deterioration in performance which can cause a lack of self confidence and/ or depression. Don’t let that scare you though, just listen to your body and gauge what the appropriate amount of exercise for YOU is.
Recommendations
Studies show that thirty minutes of moderate exercise 3 days a week is enough to experience positive health benefits. However, if you have specific goals take these 5 things into consideration: mode, duration, frequency, intensity, and setting. Reflect on your energy, mood, physical progress, and recovery levels.