How Physical Exercises Impact Your Mental Health

All of us have listened to the advice to exercise every day from friends, family members, doctors, health institutions, and even the Internet has filled the posts about the necessity of the exercises. Exercising is believed to frequently bring many benefits to our health – both mentally and physically. Today we are trying to clarify how physical exercises impact your mental health. The constant recommendations are for a good reason. The more we move our body, the more health benefits we will be cultivating for ourselves.

Ditch the Sedentary lifestyle

A sedentary lifestyle can be considered one of the many “culprit of the century”. In the past, human beings had an active lifestyle. In order to survive, they had to hunt or had to work in the field. It was only in recent decades, with modernity, that this sedentary way of life began to change for a large part of the world population.

Now, many of us see no need to exercise the physical except in cases of a personal passion for sports. This reality is reflected even in the professional world, where positions that demand the intellect are better paid and recognized. So many of us ended up putting physical exercise aside.

We use thousands of excuses to avoid them, with “I don’t have time” being the most famous. As our priorities are usually work and family, we avoid filling the free minutes of everyday life with physical activities to focus on them.

A sedentary lifestyle, however, is extremely harmful to our health. According to the World Health Organization (WHO), physical inactivity is considered the fourth largest risk factor for death in the world.

Millions of deaths recorded every year in the whole world due to the complications of cardiovascular diseases and diabetes which are sadly associated with a sedentary lifestyle. If you exercise regularly, it will start fighting with debilitating physical illness and increase longevity.

Why Physical Exercises is Important in Mental Health?

The story in mental health is similar too. Regular physical activity doesn’t just reduce measures. It improves cognitive ability, reduces anxiety and stress levels, provides more energy, and increases self-esteem.

In addition, motor movements performed during activities release endorphins in the brain. Despite being popularly known as the happiness hormone, endorphins have many other benefits, such as:

• Improved memory
• Elevated mood
• Increased physical and mental disposition
• Improved concentration
• Strengthening the immune system
• Relief from muscle pain and tension
• Better sleep quality

Apart from the above-mentioned benefits, Serotonin, a neurotransmitter responsible for good mood and sleep regulation, among other functions, is also released.

All of these factors have a positive impact on several mental disorders, such as anxiety, depression, panic syndrome, and attention deficit hyperactivity disorder (ADHD).

You don’t have to work out at the gym or play a sport if you don’t have the desire. There are numerous other activities that improve endurance, such as water aerobics and relax the mind, such as Pilates and yoga. If these don’t work out for you, you can simply take your sneakers out of the closet and walk for 30 minutes to an hour a week. In fact, it is proven that walking helps to fight mild to moderate depression.

The Role of Physical Exercises in the Treatment of Mental Disorders

Now the question is, why exactly are physical exercises so effective in treating mental disorders?

Experts say that physical activities combat specific aspects of mental disorders, thus being able to catalyze psychological treatment. For example, remember or, if you’ve never exercised before, visualize yourself performing movements.

It is common, at this time, that our attention is full of what we are doing. Otherwise, you end up injuring some muscle or aggravating postural deviations. With the mind occupied with exercise, we have a break from our negative concerns and emotions. That is why many people use physical exercise as a form of therapy.

The feeling of control is another aspect that contributes to the treatment of mental disorders. Normally a person with disorder believes that he/she has no control over his/her own mind and body. With continued practice/exercise, it begins to build more confidence in their own self.

Another very simple explanation to understand is the break-in routine. Depression, anxiety, panic, post-traumatic stress disorder, and chronic stress are paralyzing. They manage to keep us stagnant, afraid of everything and everyone, but mainly of new situations.

By leaving the security of the home to practice physical activity or a sport, it is possible to break this cycle of stagnation. For the person with a mental disorder, it is these small steps taken towards recovery that contribute to their quality of life and happiness.

Physical activity also plays an important role in preventing various diseases that weaken the body and mind.

Tips for Moving Around Now!

Yoga
It is a practice that encompasses the physical, the emotional, the psychological, and the spiritual. Each yoga posture activates specific muscles and organs. Breathing promotes the union of body and mind, returning attention to the present moment.

Yoga helps to transform the mind dominated by desires, passions, and needs from external factors. Practicing it teaches us that the most important thing is within us, and as we move the body in sync with the breath, we focus on the inside. In the treatment of mental disorders, it exactly helps in overcoming oppressive thoughts.

Pilates
Pilates is a set of ground exercises. You can use your own equipment easily available inside your home or even do it without it. In addition to strengthening muscles, treating muscle pain and postural deviations, pilates also works to unite the body and mind. Breathing is an integral part of yoga’s pose and movement.

Similar to yoga, pilates promotes concentration in the present. The practice also decreases the accelerated production of harmful hormones that raise levels of stress and anxiety. One of the biggest positive points is the tranquility that pilates provides. Because it is a less intense activity, it is appropriate for those who have never exercised.

Bodybuilding
Weight training is the most popular activity among people who exercise or want to start doing it. There are countless studies on the benefits of aerobic exercise for mental health, but be aware that lifting weights also reduces the symptoms of various mental disorders.

Regardless of how much weights you lift or how many times a week you do strength training, weight training is able to reduce the symptoms of depression in almost the same proportion as aerobic exercise. Weight lifting also improves mood, reducing sadness and melancholy.

Swimming
Swimming is one of the most complete exercises, as it moves the entire body. It also one of the most recommended sports by doctors and psychologists, serving a large target audience. Swimming is accessible for all age groups and experience levels.

This water activity is like aerobics, capable of reducing stress, assisting in the regulation of breathing. Swimming also provides a lot of energy. Because of this, experts recommend swimming every morning to make the most of the day. The physical effort promotes blood circulation, making swimming an effective cardio workout.

Running/walking
Running and walking are activities that can be done anywhere. For running, however, you need to have a little more postural knowledge and strengthening of the lower limbs. Since it has a greater impact on the body, especially on the lower back and knees, you need to make sure that your body is prepared to withstand the intensity of the exercise before you start running.

Walking, on the other hand, is a more relaxed exercise that does not have many demands besides disposition, time, and the correct tennis.

As with all physical exercises mentioned, running and walking improve cognitive ability, dispel negative emotions, and function as a blood detoxifier, thus expelling harmful substances.

How to choose the best one for you

All physical exercises achieve the same results: the release of hormones, reduction of stress, promotion of social interactions, increased self – esteem and good mood, in addition to several benefits for physical health.

What is behind all this is body movement. We all need to circulate blood from time to time.

We have to work hard to find some time to exercise, even if it is not of your taste. If you have never had this habit, start slowly, choosing the activity that best suits your level of body resistance and your lifestyle. Sedentary people find it difficult at first because they do not have the proper motor coordination or muscle strength required to perform the exercise. Thus, they give up before they even notice improvements.

If you fit into this group, don’t feel bad. Practice and determination will build dexterity and strength. Choose a sport or enjoyable activity and force yourself to go through the initial challenges so that everything is easier.