The notion that exercise improves mental health isn’t a new concept. Indeed, 82% of UK adults acknowledge the importance of exercise for mental health and overall wellbeing.
The question, then, is how?
In this article, we’re going to explore the impact of physical activity on mental health. We’ll also touch on the benefits of exercising with friends and the role of exercise as we get older.
Plus, we’ll highlight the best exercises for mental health and explain why they’re great.
Ready?
Let’s start with the ‘how’.
How does exercise help mental health?
Ever heard of endorphins? They’re your body’s ‘feel good’ hormones that help combat depression and anxiety. And they’re begging for a reason to be released.
Guess what releases them. Yep, exercise. Although that’s not the only thing. Eating, massage and bouts of ‘bedroom gymnastics’ are also known to set them free!
Of course, regular physical activity can have other positive effects on our mental health.
Here’s what else you can expect if you get that body moving:
Reduce stress – Engaging in physical activity can lower cortisol levels, which are associated with stress.
Improve sleep – Exercise can lead to a better night’s kip and regulate your sleep patterns. That, in turn, contributes to better rest and recovery. Just make sure you don’t exercise too close to bedtime. That can potentially have the opposite effect.
Boost your self-esteem – Ever finished a fitness class and been on cloud nine? Or broken a personal best in your jog around the block and felt proud as punch? Exercise can induce a huge boost of self confidence. Picture the smile from your reflection as you gaze into the mirror having shed a few pounds in all the right places.
How can you improve your mental health through exercise?
As with many things that yield good results, consistency is key. If you can incorporate exercise into your daily routine, it can be a game-changer.
But don’t go too big too soon. That’s one of the main reasons why people tend to stop exercising. They go all out and end up feeling tired or overwhelmed.
Instead, start small and set yourself realistic goals.
Can you find time for a 10-minute walk or jog each day? Or do 20 press-ups? Because even these can have a big impact.
Whatever you choose, make it something you love. Dancing. Yoga. Cycling. It doesn’t matter. Just make sure it will bring you joy and a sense of accomplishment.
If you fancy taking a slightly bigger step, you can, of course, join a gym.
Here at Kidsgrove Sports Centre, we’re big advocates of improving mental wellbeing as well as physical health. We provide a supportive and encouraging environment where like-minded people will help you achieve your goals.
Which brings us nicely to our next topic…
FUN FACT: Exercising with friends is more fun, wards off loneliness, and adds an element of accountability. And you can have a good giggle in the process.
The social aspect. Exercising with friends.
Working out alone is an effective way to improve your mental health. No doubt about that.
But, exercising with friends or peers takes things to a different level. And, more importantly, can help you stick to the plan.
Getting support from your workout buddy plays a big part in staying committed.
Let’s break down the benefits of exercising with others:
- Friends keep you accountable: They provide the motivation you need on those cold, dark January mornings. And they’ll encourage you when you most need it.
- It fends off loneliness: Social interaction reduces feelings of loneliness. Joining a fitness class, for example, can give a sense of camaraderie and belonging.
- It’s more fun with friends: Sharing your workout experiences can make them more enjoyable. It’s hard to belly laugh by yourself.
- A spot of healthy competition never hurt anyone: Your mates will likely challenge you to work harder and faster.
OLDER AND WISER? Staying fit and active in later life can help give age-related conditions the heave-ho.
Staying active in later life
As we get older, staying active becomes even more important.
Regular exercise is one of the best ways to keep age-related conditions at bay. Osteoporosis and osteoarthritis, for example. Both of which can have a significant impact on quality of life.
So how, you might ask, does exercise help as we age?
Here’s what exercise can help with in our maturer years:
Healthy bones – Weight-bearing exercises – like walking and resistance training – help maintain your bone density.
Flexible joints – Low-impact activities – such as swimming, cycling and yoga – can improve your mobility and reduce stiffness.
Managing pain – Moving about regularly can alleviate symptoms of pain and prevent further deterioration.
Evidently, exercise is only one piece of the staying healthy jigsaw. Eating well, not smoking and maintaining a healthy weight are other key components.
Exercise is, however, at the top of many of the ‘prevention’ checklists.
The Best Exercises for Mental Health
Research suggests that certain types of exercise are particularly effective for your mental health. Here are our ‘Magnificent 7’ forms of exercise that are proven to boost mood:
- Aerobic exercise: Running, cycling, and swimming, for example will boost your cardiovascular health and release endorphins.
- Strength training: Lifting weights can lift your mood. Moreover, resistance exercises help shape your body, which can improve self-esteem and cognitive function. They’ll also help keep your bones strong as you get older.
- Yoga and mindfulness: Planks, Bridges, Downward Dogs and the like promote relaxation, reduces stress, and enhance your mental clarity.
- Pilates: Similar to Yoga, the focus on controlled movements will not only improve your flexibility and strength, but also your mental focus.
- Walking in nature: Perhaps the simplest form of exercise is also one of the best. Exposure to green spaces, and all creatures great and small, is linked to lower stress levels and improved mood.
- Group fitness classes: Combining physical activity with social interaction gives you a double-whammy of feel-good vibes.
- Dance: Who doesn’t like throwing a few shapes to their favourite tune? The music-movement combo is sure to boost your emotional wellbeing.
“Strength training isn’t just about building muscle. It’s a powerful tool for mental wellbeing.
Regular resistance training can reduce symptoms of anxiety and depression by improving self-esteem, cognitive function, and overall resilience. Plus, the endorphin release during weightlifting sessions helps to combat stress and boost mood naturally.”
Amy, Gym & Group Fitness Manager at Kidsgrove Sports Centre
Improving your mental health and wellbeing in’t the only consequence of regular exercise, of course. Let’s take a closer look…
10 health benefits of regular exercise
As you can see, regular exercise offers numerous benefits for both physical and mental wellbeing.
It helps boost energy levels and strengthens your immune system. It’ll also improve your heart and lung health.
Regular exercise helps manage your weight, increase your muscle strength and flexibility.
Furthermore, it contributes to long-term health by improving your balance and joint mobility.
It can even help prevent disease.
Conclusion
There is an undeniable correlation between exercise and better mental health.
Incorporating regular activity into your lifestyle will provide lasting benefits. Physically and mentally.
At Kidsgrove Sports Centre, we have state-of-the-art facilities and professional instructors to help you reach your physical goals. We also have an encouraging and motivational environment, where friendly faces will make you feel instantly better.
Join us today and take the first step towards a healthier, happier you.
