The Science Behind Exercise & Mental Health

Exercise isn’t just about getting stronger or sculpting your body – it also goes a long way in improving mood and addressing symptoms of several mental health disorders.

1. Stress Relief

When we engage in physical activity, our bodies release endorphins, the “feel-good” hormones. These act as natural painkillers and elevate mood, which effectively combats stress, anxiety, and even depression. Exercise also promotes the release of serotonin and dopamine, which are critical for regulating mood and emotions.

2. Improved Sleep

Exercise promotes better sleep quality and duration, and can alleviate symptoms of insomnia and other sleep disorders. And better sleep means a more relaxed mood, mental clarity, and more energy to combat what life throws at us.

3. Social Connection

Physical activity can provide opportunities for social connection, helping us form meaningful relationships and a sense of belonging. Joining a sports team, attending a group fitness class, or taking a walk with a friend are excellent ways to increase social connection and foster relationships. And even if you prefer to go it alone, just being in the presence of others at your gym or out in nature can give you a sense of community and belonging.

4. Increased Confidence and Self-Esteem

A great workout can provide a sense of accomplishment, boosting confidence and self-esteem. Whether you’re working towards a specific fitness goal, strength gains, or just keeping the habit, you’ll feel better for having made the commitment to your health.

5. Enhanced Cognitive Function

Exercise increases blood flow to the brain, delivering oxygen and key nutrients to the brain for optimal function. It’s also been linked to improvements in memory, attention, and concentration, allowing us to perform better in work and other cognitive tasks.

Below are a few of the most common mental health disorders that can see symptoms improved with physical activity:

Depression

Depression is a mood disorder that affects 1 in 10 women in the United States each year, and it also affects many men! Exercise boosts the production of endorphins, our natural mood elevators, in addition neurotransmitter levels like serotonin and dopamine. Even a simple brisk walk in the park can offer a ray of hope for those battling depression.

Anxiety

Anxiety disorders are the most common mental health disorders in the United States, with common symptoms including feeling nervous, weak or tired, an elevated heart rate, and difficulty concentrating or sleeping. Exercise can lower cortisol levels and promote relaxation through the release of endorphins, making it a powerful tool for managing anxiety. Calming exercises like yoga stretches or swimming laps are excellent ways to find solace in motion.

Stress

Exercise can soothe frayed nerves, helping to reduce the physical and psychological toll of stress. Incorporating regular exercise into your daily routine can boost resilience and promote a sense of calm amidst life’s storms.

Attention Deficit Hyperactivity Disorder (ADHD)

Exercise increases dopamine levels in the brain, helping to mitigate symptoms of hyperactivity, and inattention. Harnessing the energy of ADHD through exercise can open up new pathways to productivity and success.

Post-Traumatic Stress Disorder (PTSD)

Exercise helps to regulate the body’s stress response system and promotes relaxation, making it a helpful tool for managing symptoms of hyperarousal and intrusive thoughts. Tai chi and nature hikes are especially helping for combating PTSD symptoms.

You don’t have to be a fitness fanatic to reap the mental health benefits of exercise. Even modest amounts of exercise can make a huge difference!

Recent studies conclude that three to five 45-minute workouts a week deliver optimal mental health benefits. Keep in mind that more isn’t necessarily better. Overexercising can lead to exhaustion and even negatively impact our mood if we push ourselves too hard. Just find what works best for you and make it a consistent habit for best results!

While any movement can improve mental health, below are a few of our favorite workouts for boosting your mood and addressing mental health concerns.

1. Dance

Dancing provides a fun and creative outlet for self-expression. Whether it’s Zumba, salsa, or ballet, dancing releases endorphins and boosts your mood while also reducing feelings of anxiety and depression.

2. Strength Training

Regular strength training can boost self-esteem, confidence, and cognitive function, while also increasing your muscle strength and mental clarity. Check out some of our favorite strength training workouts here!

3. Cardio Fitness

Activities such as running, cycling, swimming, or brisk walking are great for releasing endorphins, the body’s natural mood lifters. Want the camaraderie of a group workout? Try a group fitness class! Prefer solo cardio? Try these workouts using equipment at your gym.

4. Pilates

Pilates focuses on core strength, flexibility, and body awareness through mindful movement and controlled breathing. It can help alleviate stress, improve concentration, and enhance mental clarity.

5. Yoga

Yoga combines physical postures, breathing exercises, and meditation to promote relaxation and reduce stress. It has been shown to decrease cortisol levels (the stress hormone) and improve overall mood and well-being.

6. Tai Chi

Tai Chi is a mind-body practice that involves slow, gentle movements and deep breathing. It can help reduce stress, anxiety, and depression while improving balance, flexibility, and mood.

No matter your age or fitness level, exercise can be a powerful tool for dealing with mental health problems, improving both your energy and outlook. If you need help creating the perfect workout plan, we’d love to help! At Method Gym locations in Dale City, VA, Leonardtown, MD and California, MD, our personal trainers provide customized workout plans tailored to your unique goals. Plus, the feedback, motivation, and accountability to help you get there faster! Contact us to get started now.