The Mental Health Benefits of Exercise

You already know that exercise is good for your body. But did you know it can also
boost your mood, improve your sleep, and help you deal with depression, anxiety,
stress, and more?

What are the mental health benefits of exercise?

Exercise is not just about aerobic capacity and muscle size. Sure, exercise can
improve your physical health and your physique, trim your waistline, improve your
sex life, and even add years to your life. But that’s not what motivates most
people to stay active.
People who exercise regularly tend to do so because it gives them an enormous sense
of well-being. They feel more energetic throughout the day, sleep better at night,
have sharper memories, and feel more relaxed and positive about themselves and
their lives. And it’s also a powerful medicine for many common mental health
challenges.
Regular exercise can have a profoundly positive impact on depression, anxiety, and
ADHD. It also relieves stress, improves memory, helps you sleep better, and boosts
your overall mood. And you don’t have to be a fitness fanatic to reap the benefits.
Research indicates that modest amounts of exercise can make a real difference. No
matter your age or fitness level, you can learn to use exercise as a powerful tool
to deal with mental health problems, improve your energy and outlook, and get more
out of life.
Exercise and depression
Studies show that exercise can treat mild to moderate depression as effectively as
antidepressant medication—but without the side-effects, of course. As one example,
a recent study done by the Harvard T.H. Chan School of Public Health found that
running for 15 minutes a day or walking for an hour reduces the risk of major
depression by 26%. In addition to relieving depression symptoms, research also
shows that maintaining an exercise schedule can prevent you from relapsing.
Exercise is a powerful depression fighter for several reasons. Most importantly, it
promotes all kinds of changes in the brain, including neural growth, reduced
inflammation, and new activity patterns that promote feelings of calm and well-
being. It also releases endorphins, powerful chemicals in your brain that energize
your spirits and make you feel good. Finally, exercise can also serve as a
distraction, allowing you to find some quiet time to break out of the cycle of
negative thoughts that feed depression.
Exercise and anxiety
Exercise is a natural and effective anti-anxiety treatment. It relieves tension and
stress, boosts physical and mental energy, and enhances well-being through the
release of endorphins. Anything that gets you moving can help, but you'll get a
bigger benefit if you pay attention instead of zoning out.
Try to notice the sensation of your feet hitting the ground, for example, or the
rhythm of your breathing, or the feeling of the wind on your skin. By adding this
mindfulness element—really focusing on your body and how it feels as you exercise—
you'll not only improve your physical condition faster, but you may also be able to
interrupt the flow of constant worries running through your head.
Exercise and stress
Ever noticed how your body feels when you're under stress? Your muscles may be
tense, especially in your face, neck, and shoulders, leaving you with back or neck
pain, or painful headaches. You may feel a tightness in your chest, a pounding
pulse, or muscle cramps. You may also experience problems such as insomnia,
heartburn, stomachache, diarrhea, or frequent urination. The worry and discomfort
of all these physical symptoms can in turn lead to even more stress, creating a
vicious cycle between your mind and body.
Exercising is an effective way to break this cycle. As well as releasing endorphins
in the brain, physical activity helps to relax the muscles and relieve tension in
the body. Since the body and mind are so closely linked, when your body feels
better so, too, will your mind.
Exercise and ADHD
Exercising regularly is one of the easiest and most effective ways to reduce the
symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical
activity immediately boosts the brain's dopamine, norepinephrine, and serotonin
levels—all of which affect focus and attention. In this way, exercise works in much
the same way as ADHD medications such as Ritalin and Adderall.

Other mental health benefits of exercise

Even if you’re not suffering from a mental health problem, regular physical
activity can still offer a welcome boost to your mood, outlook, and mental well-
being.
Exercise can help provide:
Sharper memory and thinking. The same endorphins that make you feel better also
help you concentrate and feel mentally sharp for tasks at hand. Exercise also
stimulates the growth of new brain cells and helps prevent age-related decline.
Higher self-esteem. Regular activity is an investment in your mind, body, and soul.
When it becomes habit, it can foster your sense of self-worth and make you feel
strong and powerful. You'll feel better about your appearance and, by meeting even
small exercise goals, you'll feel a sense of achievement.
Better sleep. Even short bursts of exercise in the morning or afternoon can help
regulate your sleep patterns. If you prefer to exercise at night, relaxing
exercises such as yoga or gentle stretching can help promote sleep.
More energy. Increasing your heart rate several times a week will give you more
get-up-and-go. Start off with just a few minutes of exercise per day, and increase
your workout as you feel more energized.
Stronger resilience. When faced with mental or emotional challenges in life,
exercise can help you build resilience and cope in a healthy way, instead of
resorting to alcohol, drugs, or other negative behaviors that ultimately only make
your symptoms worse. Regular exercise can also help boost your immune system and
reduce the impact of stress.
Reaping the mental health benefits of exercise is easier than you think
You don’t need to devote hours out of your busy day to train at the gym, sweat
buckets, or run mile after monotonous mile to reap all the physical and mental
health benefits of exercise. Just 30-minutes of moderate exercise five times a week
is enough. And even that can be broken down into two 15-minute or even three 10-
minute exercise sessions if that’s easier.
Even a little bit of activity is better than nothing
If you don’t have time for 15 or 30 minutes of exercise, or if your body tells you
to take a break after 5 or 10 minutes, for example, that’s okay, too. Start with 5-
or 10-minute sessions and slowly increase your time. The more you exercise, the
more energy you’ll have, so eventually you’ll feel ready for a little more. The key
is to commit to some moderate physical activity—however little—on most days. As
exercising becomes a habit, you can slowly add extra minutes or try different types
of activities. If you keep at it, the benefits of exercise will begin to pay off.
You don't have to suffer to get results
Research shows that moderate levels of exercise are best for most people. Moderate
means:
• That you breathe a little heavier than normal, but are not
out of breath. For example, you should be able to chat with your walking partner,
but not easily sing a song.
• That your body feels warmer as you move, but not overheated
or very sweaty.
Can't find time to exercise during the week? Be a weekend warrior
A recent study in the United Kingdom found that people who squeeze their exercise
routines into one or two sessions during the weekend experience almost as many
health benefits as those who work out more often. So don't let a busy schedule at
work, home, or school be an excuse to avoid activity. Get moving whenever you can
find the time—your mind and body will thank you!
Overcoming obstacles to exercise
Even when you know that exercise will help you feel better, taking that first step
is still easier said than done. Obstacles to exercising are very real—particularly
when you’re also struggling with a mental health issue.
Here are some common barriers and how you can get past them.
Feeling exhausted. When you’re tired, depressed, or stressed, it seems that working
out will just make you feel worse. But the truth is that physical activity is a
powerful energizer. Studies show that regular exercise can dramatically reduce
fatigue and increase your energy levels. If you are really feeling tired, promise
yourself a quick, 5-minute walk. Chances are, once you get moving you’ll have more
energy and be able to walk for longer.
Feeling overwhelmed. When you’re stressed or depressed, the thought of adding
another obligation to your busy daily schedule can seem overwhelming. Working out
just doesn’t seem practical. If you have children, finding childcare while you
exercise can also be a big hurdle. However, if you begin thinking of physical
activity as a priority (a necessity for your mental well-being), you’ll soon find
ways to fit small amounts of exercise into even the busiest schedule.
Feeling hopeless. Even if you’ve never exercised before, you can still find ways to
comfortably get active. Start slow with easy, low-impact activities a few minutes
each day, such as walking or dancing.
Feeling bad about yourself. Are you your own worst critic? It’s time to try a new
way of thinking about your body. No matter your weight, age or fitness level, there
are plenty of others in the same boat. Ask a friend to exercise with you.
Accomplishing even the smallest fitness goals will help you gain body confidence
and improve how you think about yourself.
Feeling pain. If you have a disability, severe weight problem, arthritis, or any
injury or illness that limits your mobility, talk to your doctor about ways to
safely exercise. You shouldn’t ignore pain, but rather do what you can, when you
can. Divide your exercise into shorter, more frequent chunks of time if that helps,
or try exercising in water to reduce joint or muscle discomfort.
Getting started with exercise when you have a mental health issue
Many of us find it hard enough to motivate ourselves to exercise at the best of
times. But when you feel depressed, anxious, stressed or have another mental health
problem, it can seem doubly difficult. This is especially true of depression and
anxiety, which can leave you feeling trapped in a catch-22 situation. You know
exercise will make you feel better, but depression has robbed you of the energy and
motivation you need to work out, or your social anxiety means you can’t bear the
thought of being seen at an exercise class or running through the park.
Start small. When you’re under the cloud of anxiety or depression and haven’t
exercised for a long time, setting extravagant goals like completing a marathon or
working out for an hour every morning will only leave you more despondent if you
fall short. Better to set achievable goals and build up from there.
Schedule workouts when your energy is highest. Perhaps you have most energy first
thing in the morning before work or school or at lunchtime before the mid-afternoon
lull hits? Or maybe you do better exercising for longer at the weekends. If
depression or anxiety has you feeling tired and unmotivated all day long, try
dancing to some music or simply going for a walk. Even a short, 15-minute walk can
help clear your mind, improve your mood, and boost your energy level. As you move
and start to feel a little better, you’ll often boost your energy enough to
exercise more vigorously—by walking further, breaking into a run, or adding a bike
ride, for example.
Focus on activities you enjoy. Any activity that gets you moving counts. That could
include throwing a Frisbee with a dog or friend, walking laps of a mall window
shopping, or cycling to the grocery store. If you've never exercised before or
don't know what you might enjoy, try a few different things. Activities such as
gardening or tackling a home improvement project can be great ways to start moving
more when you have a mood disorder—as well as helping you become more active, they
can also leave you with a sense of purpose and accomplishment.
Be comfortable. Wear clothing that's comfortable and choose a setting that you find
calming or energizing. That may be a quiet corner of your home, a scenic path, or
your favorite city park.
Reward yourself. Part of the reward of completing an activity is how much better
you'll feel afterwards, but it always helps your motivation to promise yourself an
extra treat for exercising. Reward yourself with a hot bubble bath after a workout,
a delicious smoothie, or with an extra episode of your favorite TV show, for
example.
Make exercise a social activity. Exercising with a friend or loved one, or even
your kids, will not only make exercising more fun and enjoyable, it can also help
motivate you to stick to a workout routine. You'll also feel better than if you
were exercising alone. In fact, when you're suffering from a mood disorder such as
depression, the companionship can be just as important as the exercise.

Make exercise a fun part of your everyday life

You don't have to spend hours in a gym or force yourself into long, monotonous
workouts to experience the many benefits of exercise. These tips can help you find
activities you enjoy and start to feel better, look better, and get more out of
life.