What Are The Psychological Benefits of Regular Exercise in Daily Life
Psychological Benefits of Regular Exercise
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Psychological Benefits of Regular Exercise |
No doubt that these
are the effect of exercise on our physical appearance. However, researches show
the benefits of exercise are beyond physical well-being and exercise has
psychological or mental benefits too.
Exercise can promote psychological
well-being as well as improve quality of life. Improved mental well-being is linked to regular physical activity. Physical activity has been shown to prevent depression, anxiety disorders, and sleep disorders. Additionally, beneficial effects on co-morbid chronic diseases have also been observed. Exercise for a few weeks as a treatment for anxiety disorders, depression and schizophrenia has been shown to be effective.
Anxiety, Depression and Stress
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Anxiety, Depression and Stress |
So, how exercise help in anxiety, depression and stress? According to World Health Organisation (WHO) mental health is ‘A state
of complete physical, mental and social well-being, and not merely the absence
of disease’.
Depression and anxiety are the most common mental health disorders.
Exercise promotes a wide range of changes in the brain. It
enhances neural growth and decrease inflammation.
Physical activity kicks
up endorphin levels, the body’s famous “feel good” chemical that produces
feelings of pleasure and enjoyment. Exercise generates state of emotional well-being by decreasing anxiety,
depression, and negative behavior.
These
improvements in mood are proposed to be caused by exercise-induced increase in
blood circulation to the brain and by an influence on the
hypothalamic-pituitary-adrenal (HPA) axis and, thus, on the physiologic
reactivity to stress. This physiologic influence is probably mediated by the
communication of the HPA axis with several regions of the brain, including the
limbic system, which controls motivation and mood; the amygdala, which
generates fear in response to stress; and the hippocampus, which plays an
important part in memory formation as well as in mood and motivation.
Exercise serves as a disruption in negative thoughts
which are the causing factors of depression. Studies have shown that exercise has
positive effect on individuals with low confidence and social withdrawal. Increasing
your heart rate can actually reverse the stress-induced brain damage can be by
stimulating the production of neurohormones like norepinephrine, which not only
improve cognition and mood but improve thinking clouded by stressful events.
Exercise also forces the body’s central and sympathetic nervous systems to
communicate with one another, improving the body’s overall ability to respond
to stress.
Confidence
Improved
muscle strength, the tone of the body, controlled weight and diabetes all are
physical achievements of physical exercise, but these also provide a feel of self-esteem,
pride, increased satisfaction and confidence in physical accomplishments. Decrease
in pain and improvement in physical performance fill you with confidence.
Motivation
The goals should be set based on individual’s capacity. Goals should be realistic and achievable. Achieving the goals step by step gives you feel of motivation.
Decrease in Anxiety, Depression and Stress and building up of confidence and social relationship as a result of good and effective exercise training program bring and up lift the motivational level in individual. It drives to do more and better day by day. However, it should be monitored very closely as excessive exercise may lead to fatigue which in turn may result in lack of motivation.
Memory
Studies
have shown that the hormone named Irisin produced during exercise improve
cognition. Individuals who are physically active and perform regular
exercise demonstrate good grasping
power. Excercise enhance memory and
thinking by improving mood and sleep, and by reducing stress and anxiety.
Sleep
When you don't get sufficient rest, you feel tired, you find it hard to
focus and recollect things and you might be irritable. Lack of sleep can also
impede your judgment and effect your actual coordination. Deficiency of enough
sleep impacts the way you think, work and interact with other people. Studies
show sleeplessness is often a symptom of mood disorders, such as depression and
anxiety. Regular exercise can help you sleep better.
Relationship
It offers a potential chance to come together and
get social help when you exercise with others. Exercise
and physical activity may give you the chance to meet or socialize with others.
Just exchanging a friendly smile or greeting as you walk around your
neighborhood can help your mood. It can
help bring about social support which in turn can improve individual’s
confidence and sense of achievement.
How much exercise is needed?
Research suggests that exercise is
well accepted by people with serious mental illness and is often considered one
of the most valued components of treatment.
Studies show that the most
improvements in people with anxiety and depression are seen when they performed
rhythmic, aerobic exercises, using of large muscle groups (jogging, swimming,
cycling, walking), of moderate and low intensity. They should be conducted for
15 to 30 minutes and performed a minimum of three times a week in programs of
10-weeks or longer.
You can start with a session of
5- or 10-minute per day initially and slowly increase the time period then. Even a brief
walk at low intensity can improve mood and increase energy. A 30 minutes session of moderate intensity
exercise of 3 times a week can produce long-term benefits.
While planning for the physical exercise regime or work out program,
you should be cautious about “over training”. Excessive work outs or over
training may deteriorate physical performance and you may miss the desired out
come. It is highly advisable that you should consult your
physician/physiotherapist/gym trainer regularly to get the best results.
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A really good read. I'm facing a long road back to fitness following a health problem. Beforehand, I was very fit and without that I feel low and lacking in confidence. It's going to take some doing, but I can't wait to get back to full fitness!
ReplyDeleteGreat info! I struggle to get started with exercise, but knowing this helps mental health as well, it is a great motivator.
ReplyDelete