I’m sure that every reader knows that exercise is good for our physical health. Exercise can improve our quality of sleep, lower our blood pressure, decrease muscle tension, and improve many physical abilities.
But have you considered the benefits of exercise for your mental health?
Exercise is a fantastic de-stressor, as many types of physical activity increases your brain’s availability in anxiety reducing neurochemicals such as serotonin, Gamma Aminobutyric Acid, and endocannabinoids. Also, it is proven to boost one’s self esteem and ultimately divert your attention from whatever is inducing anxiety in your life anyways.
In honor of May being Mental Health Awareness Month, here are three ways to exercise for the benefit of your mental health.
Running
Research on aerobic exercise such as running has shown positive results for those with depression, panic disorders, and even obsessive-compulsive disorder (OCD). However, many people report feelings of euphoria after running, which can ultimately improve one’s mood.
Always remember the best way to begin running is to take it one step at a time. If you do not run regularly, or have not been on a run in a while, do not expect yourself to be able to achieve what cross country athletes have been training for for years.
Set realistic goals each session, wear supportive sneakers, blast some of your favorite motivating tunes, and stay hydrated.
You got this!
Yoga
If you are not the biggest fan of high-energy aerobics, and are looking for an accessible and
adjustable way to take part in physical activity, I cannot recommend yoga enough.
It is especially great for mental health since it combines exercise rooted in physical stability, flexibility, and balance to divert your attention completely from any anxiety inducers, and incorporates controlled breathing and meditation which have their own calming benefits.
Due to the nature of the practice, you typically only are required to have a yoga mat’s area of room, and contrary to today’s societal beliefs, you don’t need a lot of accessories or products to have a quality session.
For crying out loud, you don’t even need shoes!
There are many great Youtube channels that provide yoga instruction for free, and you can find that fits your preferences perfectly. Whether it be a five or fifty minute session, to whether you are a beginner or master of yoga, Youtube can be a great resource.
Walking Outdoors
I haven’t always been the biggest fan of the outdoors. As someone with terrible seasonal allergies, a fear of ultimately any insect, and a dispassion for the heat, I would never suspect that I enjoy walking outdoors.
As the American Psychological Association states in their article “Nurtured by nature”,
“Spending time in nature can act as a balm for our busy brains”.
Studies have found that sunlight can boost serotonin levels, and that being outdoors improves working memory, and decreases stress.
So the next time the sun is shining, there is a slight breeze, and you have spare time on your hands, stop by your local park! Explore the woods! Walk beside the seashore!
*Bonus points if you are walking outdoors with your dog. He or she will really appreciate it, and research shows that spending time with pets can decrease cortisol levels and improve your mood!
Works Cited
Legg, Timothy J. “What Are the Benefits of Sunlight?” Healthline, https://www.healthline.com/health/depression/benefits-sunlight#benefits.
Linden, David J. “The Truth Behind 'Runner's High' and Other Mental Benefits of Running.” Johns Hopkins Medicine, https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running.
“The Power of Pets.” NIH News in Health, https://newsinhealth.nih.gov/2018/02/power-pets.
Ratey, John J. “Can exercise help treat anxiety?” Harvard Health, 24 October 2019, https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096.
Scott, Elizabeth. “13 Benefits of Yoga: How It Helps the Mind and Body.” Verywell Mind, 25 May 2022, https://www.verywellmind.com/the-benefits-of-yoga-for-stress-management-3145205.
Star, Katharina. “The Mental Health Benefits of Physical Exercise.” Verywell Mind, 3 January 2023, https://www.verywellmind.com/mental-health-benefits-of-exercise-2584094.
Weir, Kirsten. “Nurtured by nature.” American Psychological Association, 1 April 2020, https://www.apa.org/monitor/2020/04/nurtured-nature.
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