Mental health is an umbrella term that encompasses a person’s mood, functioning level, quality of relationships and overall outlook. It’s affected by genetics, environmental factors and lifestyle choices like exercise.
Regular exercise has been shown to help prevent and treat depression and anxiety. It can even be as effective as antidepressants in some cases.
Improved Mood
When people hear the word exercise, they often think of running laps around the gym or lifting weights. But exercise includes any physical activity that elevates your heart rate, such as gardening, washing the car and walking the dog.
When you exercise, your body releases chemicals called endorphins, which can cause a feeling of euphoria similar to that of morphine. This improved mood can help reduce symptoms of depression and anxiety.
Studies show that even light exercise can improve your mental health. If you’re new to exercise, it’s important to find an activity that you enjoy and can stick with over the long term. This will maximize the positive effects on your mood. Exercise can also help buffer your “anxiety sensitivity,” meaning that you’ll be less emotionally reactive to physical signs of stress or anxiety, such as sweating and a racing heartbeat.
Reduced Stress
Stress is a normal, healthy part of life, but when it becomes long-term, it can cause serious health problems. Exercise is one way to manage stress levels. It reduces stress hormones, such as adrenaline and cortisol, and it increases endorphins, the body’s natural pain killers and mood elevators. The reduction in stress and positive mood that comes with regular exercise also improves self-esteem and helps a person feel more confident.
People who exercise regularly sleep better at night, which is another good way to fight stress and anxiety. A recent ADAA online poll found that 14 percent of respondents reported using exercise as a coping mechanism to deal with daily stressors. Other coping strategies include talking to friends and family; sleeping; eating; watching TV or movies; and listening to music.
Better Sleep
Getting enough sleep helps keep your mood up and gives you more energy to exercise, creating a cycle of health benefits. But getting good quality sleep isn’t easy, and people who don’t get enough rest tend to exercise less.
Research shows that moderate-intensity aerobic exercise like running or working out in the morning can improve sleep quality, cut the time it takes to fall asleep, and increase total sleep duration. But you should avoid vigorous exercise within a few hours before bed.
If you exercise in the evening, stick to light activity like stretching or yoga to help you wind down before sleeping. You should also try to avoid stimulants such as caffeine, alcohol and nicotine before bedtime. If you can’t eliminate these substances, be sure to drink plenty of water during your workout.
Increased Self-Esteem
Regardless of the specific mental health condition, research shows that consistent exercise has a powerful impact on mood, sleep, mindset and self-esteem. It’s also a great stress reliever that can help alleviate symptoms of many long-term mental health conditions.
Creating an exercise routine and sticking to it brings a sense of accomplishment and confidence that will carry over into your daily life. This feeling of accomplishment is enhanced when you achieve a new personal best, master a challenging class or set your own fitness goals.
You don’t have to spend hours training at the gym or running mile after monotonous mile to reap these benefits. Even just 30 minutes of moderate exercise can be beneficial. For more on the power of strengths, check out our free Strengths Use Plan.
Better Relationships
People often feel a sense of camaraderie when they exercise with a partner, and that can build trust. It can also help overcome some of the anxiety that comes with exercising in front of other people, especially when you’re just starting out.
In addition, many physical activities require that you get out into the community, whether to go for a brisk walk, join a group fitness class or work out at the local gym. That can help reduce feelings of isolation and loneliness and connect you with new friends.
If you’re struggling to build a positive relationship with exercise, it might be worth seeking out the help of a mental health professional to explore what’s holding you back. For example, if you were ever forced or shamed into working out by a parent, friend or significant other, that could leave a lasting negative impact on your attitude toward movement.
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