| Written by Madison Bruch, LSW
When people think of exercise, they often associate it with physical benefits such as muscle gain, or improved cardiovascular health. While these are important, the mental health benefits of physical activity are just as impactful, if not more so! In this article, we’ll explore how moving your body can improve your mental well-being, and offer different ways to incorporate physical activity into your daily life. The science behind exercise and mental health research has consistently shown a strong connection between engaging in physical activity and improved mental health.
How Movement Works to Benefit the Mind:
- Boosts Mood: Exercise stimulates the production of endorphins, often called “feel good” hormones, which can help combat feelings of stress and sadness.
- Reduces Stress and Anxiety: Physical activity can lower cortisol levels (the stress hormone) and provide a distraction from anxious thoughts.
- Fights Depression: Regular exercise increases the availability of neurotransmitters like serotonin and dopamine, which play a key role in mood regulation.
- Improves Sleep: Exercise can help you fall asleep faster and enjoy deeper, more restorative sleep, which is essential for mental health.
- Builds Resilience: Regular physical activity can improve your ability to cope with stress and bounce back from challenges. Types of Physical Activity for Mental Health You don’t need to be a marathon runner or a gym enthusiast to reap the mental health benefits of exercise. Any form of movement counts!
For many people, it can be difficult to get started.
Common barriers:
- Low Energy: Opt for doing more of a gentle exercise, like stretching or a slow walk. Any movement is better than none.
- Lack of Motivation: Pair exercise with something enjoyable, like listening to music or a podcast.
- Busy Schedule: Break activity into smaller chunks throughout the day, such as taking the stairs, or stretching during breaks.
- Negative Self-Talk: Remind yourself that every small effort is a step toward better health progress, not perfection.
Incorporating exercise into your life doesn’t have to be very complicated or time consuming.
Some ways to make it easier:
- Start Small: If you’re new to exercise, start with 10-15 minutes a day, and gradually increase as you grow more comfortable and stronger.
- Find What You Enjoy: Choose activities that you genuinely enjoy so that exercise feels less like a chore.
- Make It Social: Invite a friend or join a class to make your workouts more engaging and fun.
- Set Realistic Goals: Focus on consistency rather than intensity. The goal is to make movement a regular part of your routine.
- Listen to Your Body: Rest when needed! Avoid pushing yourself to the point of burnout or injury.
Activities to Consider:
- Walking: A 20-minute walk, especially outdoors, can do wonders for your mood and energy levels.
- Yoga: Combining physical movement with mindfulness, yoga is excellent for reducing stress and improving emotional balance.
- Strength Training: Lifting weights can boost self-confidence and promote a sense of achievement.
- Dancing: Moving to music not only lifts your spirits but also offers a fun way to stay active.
- Team Sports: Engaging in group activities combines physical exercise with social connection, enhancing mental well-being.
Physical activity is a powerful tool for improving mental health, but it’s not a cure-all. It works best when combined with other self-care practices, a healthy routine, and professional support when needed. The beauty of exercise is that it’s adaptable to everyone, no matter your fitness level or lifestyle. So, whether you’re walking your dog, dancing in your kitchen, or hitting the gym, remember that every step, stretch, and jump contributes to a healthier mind and body! Your mental health is worth the effort, so lace up the sneakers, find your favorite activity, and allow movement to be your medicine.
Madison is dedicated to creating a safe, supportive environment that fosters understanding and acceptance. She believes that a strong therapeutic relationship is the key to facilitating healing and self-discovery. Madison is committed to helping clients navigate life’s challenges, while empowering them to recognize and harness their inherent strengths. Through collaboration, she supports growth and helps build confidence as clients work toward personal goals. Check out Madison’s professional bio here!
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NEXT STEPS & RESOURCES
- Are you ready to take your first step? Reach out to us.
- Do you feel you may benefit from counseling during this time? Take the first step.
- Interested in online counseling? Learn more
- Interested in group counseling? Learn more
- Get more information on insomnia from the Mayo Clinic.
- Resources for Youtube channels that offer guided meditation and relaxation: Youtube Meditation Channel List
