We’re all aware that exercise is recommended for our physical health. It helps us build and strengthen our muscles, can improve our sleep, and keeps our bodies functioning at their optimum.
But the benefits of exercise are not restricted solely to our physical health – scientific data increasingly suggests that exercise is also hugely beneficial for our mental health.
Exercise not only seems to cut the risk of mental illnesses but also helps treat existing conditions like depression and anxiety. In fact, research has demonstrated that physical activity can be as effective as medication or therapy for mild to moderate depression.
Pretty cool, right?
In addition to this, poor mental health can have negative impacts on your physical health, meaning that sufferers of depression have a higher risk of cardiovascular disease. Exercising is a great way to combat this risk.
But why, exactly, does exercise make us feel better?
There are actually lots of reasons that exercise can positively impact how we feel.
Firstly, exercise offers us a chance to be in control of our environment – it is a choice that we can make, and follow through on, which leaves us with a sense of achievement and purpose. This, in turn, boosts our self-esteem.
Secondly, exercise trigger ‘happy hormones’. Primarily impacting the level of serotonin in our brains (yep, the same hormone that is impacted by anti-depressants), as well releasing endorphins – both of which boost our mood (YAY for the double whammy).
Another surprising, and often overlooked, benefit of exercise is the opportunity to socialise. And we’re not just talking about group classes at the gym or being part of a running group – casual opportunities to chat, nod, or say hi to others often present themselves whilst we exercise, all of which leave us with a sense of connection and belonging.
Plus, as mentioned above, exercise is known to improve sleep (both quality and duration), which has knock-on effects on our mood, emotional regulation, and overall well-being.
All pretty awesome.
So, how much exercise to I need?
For those who don’t already have regular exercise in their routine, you might be asking yourself how much activity is needed to boost your mental (and/or physical) health.
The encouraging news is that exercise doesn’t have to be overly strenuous or take up a lot of time. Research indicates that even low or moderate-intensity physical activity can significantly improve your mood and thought patterns.
Typically, in the UK, adults are recommended to participate in either 75 minutes of vigorous exercise (to the point at which you can only speak a few words before panting for breath!) or around 150 hours of moderate exercise, such as a brisk walk or a swim.
Ultimately, any exercise or activity that get’s your body moving, is better than doing nothing so don’t get bogged down in the recommendations – these can be used as a goal or an aim, but start gently and always speak to a GP or a fitness professional if you have any health restrictions or concerns.
Happy Exercising!
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