5 Positive Effects of Regular Exercise on Mental Health

What are the Benefits of Regular Exercise?

Research shows that people who exercise regularly have better mental health and emotional well-being and lower levels of stress. It is observed that people who exercise regularly have a clearer mind and cope with negative emotional situations more easily. Physical activity not only maintains mental and physical health but also has positive effects on self-esteem, cognitive memory, concentration development, and the ability to think positively.

The positive effects that physical activity is directly linked to mental health are listed as follows;

Sharper Memory And Thinking Ability

The endorphin hormone, which makes you feel better, also allows you to concentrate and feel mentally fit for the tasks you perform and the responsibilities you assume. The growth of new brain cells can also be stimulated by exercising.

Higher Self-Esteem

You can improve your sense of self-worth by making physical activity a habit. It also makes you feel stronger. Taking care of yourself increases your self-confidence awareness, in addition to the positive effects on your physical health. You’ll also feel a sense of accomplishment when you reach your daily exercise goals.

Better Sleep

Even short-term exercises in the morning or afternoon are effective in establishing your sleep pattern. You can choose for calming workouts like yoga for the evening. These types of exercises can help support better sleep.

More Energy

Increasing your heart rate a few times a week will give you the opportunity to move more. You can increase your exercise duration and strength level as you feel more energetic by starting with just a few minutes of exercise a day.

Stronger Flexibility

When facing mental or emotional challenges in life, taking time to exercise instead of turning to negative behaviors and thoughts that worsen your outlook can help you develop mental resilience and cope with stress in a healthy way. You can strengthen your immune system and reduce the effect of stress on your body thanks to regular exercise.

Healthier Body Structure

Along with improving your general health, physical activity can assist you in maintaining a healthy weight. Exercises at different intensity levels support the increase of muscle mass, while creating positive effects on mobility, breathing control and body mass index.

Why Does Exercise Make Us Feel Better Mentally?

At a basic level, physical activity means any movement of your body that uses your muscles and expends energy. One of the best aspects of physical activity is the endless possibilities, ensuring that there is an activity suitable for almost everyone. The average adult is recommended to exercise between 75 and 150 minutes per week. It can be moderate exercise such as walking or cycling, or more vigorous activities such as running, fast swimming, aerobics, fitness or rope jumping.

Exercise has a significant impact on both physical health and the chemistry of the brain. Your body releases endorphin when you engage in physical activity. Endorphin reduces the perception of pain and trigger positive emotions. The endorphin hormone, naturally released during exercise, helps relieve symptoms of anxiety and depression, making you feel good. In addition to endorphin, regular exercise also increases the production of serotonin, a neurotransmitter responsible for regulating mood, appetite and sleep. Serotonin plays an important role in promoting feelings of happiness and satisfaction, while also helping to reduce stress and anxiety. Making exercise a part of your routine can increase serotonin levels in your brain, which can lead to improved mood and emotional stability.

What are The Positive Effects of Regular Exercise on Mental Health?

Regular exercise has extremely positive effects on mental health. Physical activity has benefits such as reducing stress, improving memory and mood. Routine exercise also has positive benefits such as motivation, creativity and productivity. You do not need to do intense workouts to have the positive effects of regular exercise on mental health. Even small level of exercise can make a difference in your cognitive state. You can learn to use exercise as a powerful tool to cope with negative thoughts, improve your energy and perspective, and enjoy life more, regardless of your age and physical strength.

A number of theories have been proposed to explain why physical activity is good for mental health, including social contact, self-efficacy, and diversion^[1]. According to research, regular exercise improves mental health by reducing anxiety, depression and negative mood and improving self-esteem and cognitive functions^[2]. Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal^[3].

30 minutes of moderate-intensity exercise, such as brisk walking, 3 days a week is enough to see mental health benefits. 5 positive effects of regular exercise on mental health are listed as follows:

Creating a Sleep Routine

Regular exercise can help you sleep better. A good sleep helps you manage your mood.

Balancing Stress Level

Having a clear mind can help you control your anger and approach problems in a solution-oriented manner.

Feeling an Improvement in Mood

Regular physical activity can have a positive impact on your happiness, outlook and mental health even if you don’t have to deal with chaotic thoughts.

Gain Increased Energy and Stamina

Exercise increases your energy levels. It can prevent you from experiencing the effects of mental confusion on the body, such as fatigue, weakness and low energy correspondingly. Regular exercise can distract you from negative thoughts and relieve muscle tension. This helps you feel more comfortable.

Strengthening Self-Confidence and Self-Esteem

Sleep is the only process in which the body rests completely. Pay attention to your sleep patterns to start the next day more energetically and fitter and to increase sports performance. Cells regenerate while you sleep, making you more ready for the following session. Ensure that your bedtime and wake-up times coincide, and that you get at least 6 to 8 hours of sleep each day.

How to Eat Before Exercise?

You don’t need to spend hours training intensely, working up a sweat, or running miles to reap all the positive physical and mental health effects of exercise. It is sufficient to engage in moderate activity for 30 minutes, five times a week. If you want to create a lighter exercise plan, it can be split into two 15-minute or even three 10-minute exercise sessions.

For example, if you do not have time for 15 or 30 minutes of exercise, or even your body tells you to take a break after 5 or 10 minutes, you can program your movement intensity by listening to your body. It may be beneficial to start exercising with 5 or 10-minute sessions and gradually increase your time. You will have greater energy as you workout more, and eventually you might feel prepared to use more strength. The important thing is to do at least moderate physical activity in daily routines. As exercise becomes a habit for you, you can gradually add extra minutes or try different types of activities. If you keep up this pace, the benefits of exercise on mental health will begin to be felt.

How to Be More Active Every Day?

If regular exercise isn’t already part of your routine, you may be wondering how much exercise you need to boost your mental health. Any exercise is better than no exercise. Walking at a slow pace or practicing yoga and stretching can be very beneficial to your body and mind. If you’ve been sedentary for a long time, starting exercise can be scary. On the other hand, a plan that you create and stick to can provide motivation for regular exercise.

It is more likely to be successful to incorporate an exercise program into your everyday schedule in following situations.

• Consult your doctor or a physiologist before starting your exercise plan and regularly while continuing your exercise plan, and get support from a qualified trainer.
• Choose an activity that you like or have enjoyed in the past, that suits your fitness level and abilities.
• Take baby steps at first. Increase your activity gradually. It’s best to switch up your activities to prevent boredom.
• Write your exercise plan in your journal or calendar so it becomes part of your schedule.
• Re-evaluate your exercise plans regularly and try something different if it’s not working for you.
• Follow a healthy eating plan to get more benefits.
• Participate in group activities. Exercising with other people helps strengthen your motivation.
• Also, rearrange your daily activities outside of exercise. For example, try walking instead of driving, or taking the stairs instead of taking the elevator. When using transportation such as buses or subways, get off one stop early and walk the rest of the way. Additionally, be more active by doing gardening, cleaning your house, or walking your dog.

How to Overcome the Reasons That Prevent Regular Exercise?

Even though you know exercise will help you feel better, taking that first step is easier said than done. Obstacles to exercising often have a deterrent effect. It will be quite difficult to exercise regularly, especially if you have a busy work schedule or are used to being sedentary. However, it is a fact that exercising has positive effects such as high levels of vitality, enthusiasm, self-esteem and lower levels of tension, fatigue and stress.

Here are some common obstacles and suggestions on how to overcome them;

Feeling Tired

You may have the misconception that exercising will cause you to run out of energy when you’re tired or stressed. Because it may be more attractive to sleep during the day than to make an effort. But the truth is that physical activity is a powerful energizer. Research shows that regular exercise can significantly reduce fatigue and increase your energy levels^[4]. If you feel really tired, promise yourself just a brisk 15-minute walk. You’ll probably have more energy and be able to walk for longer once you start moving.

Feeling Overwhelmed

The thought of adding another obligation to your busy daily schedule can seem overwhelming when you’re stressed. It may be an obstacle for you to make use of the time you need to fulfill your responsibilities. After all, if you start thinking of physical activity as a priority for your mental health, you’ll soon find ways to fit small amounts of exercise into even your busiest schedule.

Feeling Hopeless

Even if you’ve never exercised before, you can comfortably find ways to be active. You can start slowly with easy, low-impact activities, such as walking or dancing for a few minutes each day. You can also consider doing exercises such as yoga and pilates to relieve mental fatigue and feel happier.

Feeling Bad About Yourself

Are you your own worst critic? If so, you might want to try a new way of thinking about your body. No matter what your weight, age, or fitness level is, even the lightest exercises will help you build confidence in your body and improve your self-perception.

Feeling Pain

If you have an injury, serious weight problems, arthritis, or any condition or illness that limits your mobility, it is important to talk to your doctor about safe ways to exercise. Instead of ignoring the pain, you should try your hardest whenever you can. If it helps, it may be helpful to break up your exercise into shorter, more frequent intervals or try exercising in water to reduce joint or muscle discomfort^[5].

Complaining About Lack Of Time

Setting exaggerated goals, such as exercising for an hour every morning, will only drive you further into despair when you fall short. Setting realistic goals is a better way to start and proceed. The time periods when you feel energetic may vary depending on your pace of life. You can schedule workout sessions for the morning, right before or directly after work or school, or even after you’ve completed your regular tasks.

For a stress-free life, removing negative thoughts from your mind is important. Even a short 15-minute walk added to your daily routine can help clear your mind, improve your mood and increase your energy levels. As you move more and start to feel better, you may begin to notice the positive effects of regular exercise on your mental well-being.