The Health Benefits of Exercise Go Far Beyond Physical Fitness

Although exercise is often associated with physical benefits such as weight loss and muscle building; physical health and mental health are deeply intertwined. The mind-body connection that develops through exercise is something that has been and continues to be studied. Many of these studies have found that the effects of exercise on mental health include lowering cortisol, reduced symptoms of depression and anxiety, improved cognitive function, better sleep, improved self-esteem, and much more.

The Science Behind Mood Improvement from Exercise

You’ve likely experienced a boost in your mood while exercising. This is because exercise triggers the release of endorphins (often known as the “feel good” chemical) in the brain. This chemical helps reduce pain and stress while promoting feelings of happiness and well-being. Exercise also increases the production of serotonin, dopamine, and norepinephrine, which are essential in mood regulation and reducing feelings of depression and anxiety. Physical activity also regulates cortisol (the stress chemical) by lowering its levels during and after exercise. Regular exercise over a long period of time can prevent long-term mental illness, such as depression. In some studies, regular exercise has even been shown to prevent degenerative disorders such as dementia.

Increased Cognitive Function

Regular exercise has been proven to increase thinking and memory skills, both directly and indirectly. Directly, it does this through its ability to stimulate blood flow to the brain, providing it with more oxygen and nutrients. It also stimulates the release of chemicals in the brain that reduce inflammation, promote healthy brain cells, and help with the abundance and survival of new brain cells. Dr. Scott McGinnis, neurologist and instructor at Harvard Medical School, even found that the parts of the brain that control memory and thinking have greater volume in people who exercise compared to those who don’t. Indirectly, it helps promote cognitive function by improving mood, sleep quality, and reducing stress.

Improved Self-Esteem

According to numerous studies, the more we exercise, the better we feel about ourselves and our abilities. Regular exercise improves our self-image in several ways. One way that it does this is through the sense of productivity and achievement that it provides. When someone feels like they’re unable to be productive, it often makes them feel bad about themselves. Exercise offers an easy way to feel accomplished and get your mind ready to be productive for the rest of the day. A good workout or even a brisk walk is a good way for people to get their mind away from negative thoughts. The release of endorphins and the regulation of cortisol can get you out of a bad mood “funk”.

How to Incorporate Exercise into Your Daily Life

People often find it hard to exercise regularly due to a lack of time, or a lack of interest. Here are some tips to make it a part of your daily routine.

• Start Small: You don’t have to start by going to the gym for two hours a day. For some, it’s more practical to just go for a walk. Try cutting out just 20-30 minutes per day for a brisk walk or jog.

• Find Activities You Enjoy: Exercise doesn’t have to be boring. Try things such as going on a hike, going for a swim, or playing a sport with some of your friends.

• Exercise With Intention: Make exercise purposeful instead of making it an obligation. Be mindful of why it’s important for you and be present in the moment.

• Make It a Habit: Find exercise that fits your lifestyle and make it a part of your daily routine. If you have a hard time holding yourself accountable, find a workout buddy or join a fitness class at your local rec center.

By implementing these tips, you’ll be able to not only feel better physically but feel better mentally as well.

Be Well, Auburn.

Sources:

Better Health Channel: "Exercise and Mental Health." Better Health Channel, accessed 11/12/2024, https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health.

Alzheimer’s Society: "Physical Activity and Dementia Risk." Alzheimer’s Society, accessed 11/12/2024, https://www.alzheimers.org.uk/about-dementia/managing-the-risk-of-dementia/reduce-your-risk-of-dementia/physical-activity.

Harvard Health Publishing: Godman, Heidi. "Regular Exercise Changes the Brain to Improve Memory and Thinking Skills." Harvard Health Publishing, accessed 11/13/2024, https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110.

Rocky Mountain Health Plans: "Boost Your Self-Esteem with Exercise." RMHP Blog, accessed 11/13/2024, https://www.rmhp.org/boost-your-self-esteem-with-exercise/.