Boost your mood and reduce stress with exercise! Discover the powerful link between mental health and physical fitness, plus tips to harness this connection.
There’s nothing like going for a long run, and the rush of positivity that you feel when it’s done. There’s something magical about the mind-body connection when it comes to physical fitness. Both mental health and physical fitness are interlinked, they are best friends, and by taking care of one, you can boost the other.
There are stresses everywhere, and they come at us from every single direction. By understanding how to leverage physical activity in order to improve your mental well-being, you can take control of your life, and feel better in the process. Let’s take a closer look at the fascinating science of this connection, as we highlight specific activities that can help elevate your mood and tackle common challenges that might keep you from starting.
The Science Behind Mental Health and Physical Fitness
Exercise simply makes us feel better, it’s not a secret. But, have you ever wondered why that is the case? Well, it turns out that there’s a whole lot of science behind the process.
Stress Reduction: Lowering Cortisol and Releasing Endorphins
Sure, life gets overwhelming. And, the first thing our bodies do is to release cortisol which is known as the stress hormone. Cortisol is very useful in its only release in short bursts. It will help you to escape danger, and make better decisions in life-or-death situations. But, the issue comes down to when we received way too much of it. Too much cortisol can simply wreak havoc on your mental health.
Physical activity, on the other hand, will help to lower cortisol levels and help to flood your brain with endorphins. Endorphins are magical chemicals that help make you feel great. And, they are considered to be nature’s antidepressants. If you have ever heard of the term a runner’s high, then you will understand this process. Endorphins at work will give you a natural boost of happiness and calmness.
Neurogenesis: Building a Better Brain
So, let us take a closer look at neurogenesis. When we exercise, we’re not just building muscles. We are promoting neurogenesis. Neurogenesis is a fancy term that describes the way our brains grow new neurons. This process will help to improve our memory, our focus, and even our creativity levels. Essentially, working out on a regular basis will help to make your brain sharper and more resilient.
Better Sleep, Better Mindset
If you are like me, then chances are you toss and turn all night long. Sometimes we can get a pretty good night’s sleep when we toss and turn, but other times that lack of sleep can adversely affect our moods. Exercising will play a huge role in improving your sleep quality and helping regulate your body’s internal clock. Having a better night’s sleep will equal better mental health.
Physical Fitness Activities That Boost Mental Health
Remember, not all workouts are created equal. Here are some essential exercises that will pack the largest mood-boosting punch imaginable.
Cardio Exercises: Boosting Your Mood Through Movement
Let’s start with cardio exercises. This class of exercise includes running, cycling, and swimming. Cardio is the powerhouse for mental health, as these particular activities will help to raise your heart rate which includes blood flow to the brain. And, more importantly, cardio is what helps to release those all-important endorphins.
Running
If you want to improve your heart rhythm, your endurance, and of course, clear your mind, then running is the perfect exercise. When I was younger I never was able to truly appreciate the runner’s high. But, I started running after I was diagnosed with hypertension, and I would go on 5 km runs. I never truly had a runner’s high until I hit that 5 km mark. And the feeling was amazing.
Swimming
Then you have swimming. There’s something meditative about being in the water, as when you choose to swim, you are able to efficiently combine cardio with a more soothing and relaxing experience. This will help to improve your overall mental well-being, increase muscle mass, and reduce the risk of joint or muscle injuries.
Cycling
Another amazing option is to go out cycling. Granted, some are just fine with using a stationary bike. But, I have a 27.5-inch mountain bike and I love writing it to work every day I can. Not only is it faster than taking a car or public transport, but it’s a whole lot cheaper too. I find it amazing when unable to weave in and out of congested traffic, just to get home 30 minutes earlier every single day.
Strength Training: Building Confidence and Resilience
Next on our list for mental health and physical fitness, is strength training. When compared to cardio exercises, lifting weights and using resistance bands will help to improve your overall physical strength. At the same time, strength training will boost your self-confidence and mental toughness. Remember, as you begin to lift weights, focus on achieving small milestones like lifting a heavier weight or doing more reps. This translates into an increased feeling of capability in other areas of your life.
Yoga and Pilates: Mindfulness in Motion
Of course, we can forget about yoga and pilates. These are mindfulness exercises that combine physical movement with mental focus. And, they focus on breathing, balance, and flexibility. This makes him the perfect choice for reducing stress and improving your overall mindfulness.
Yoga
Yoga is probably one of the most well-known of the two forms of exercise. Helps to promote relaxation while also enhancing your strength and flexibility
Pilates
Then you have pilates, which focuses on your core stability and alignment. But, it does so through a more quality effect than other forms of physical activity.
Mental Health and Physical Fitness Benefits
So how exactly can committing to a regular fitness routine impact your mental health? The answer is a whole lot.
Improved Focus and Mental Clarity
Exercising will help to enhance your cognitive function, help you think more clearly, and make better decisions. It doesn’t matter whether you’re trying to ace a work presentation or juggle family responsibilities, a short, simple workout can actually improve your ability to focus on the task at hand.
Enhanced Mood and Reduced Anxiety/Depression
Physical activity has also been shown to reduce symptoms of depression and anxiety. Alongside of endorphins, the body will also release serotonin and dopamine. We have higher serotonin and dopamine levels in the brain, these neurotransmitters can help to stabilize your mood and leave you feeling happier.
Better Social Connections Through Group Fitness
Of course, we can’t forget about the social benefits of mental health and physical fitness. Although some people prefer just exercising on their own, exercise classes or groups are a great way to find new friends and improve your sense of belonging. When you are able to share your sessions with others, you can forge stronger bonds, and reduce your feelings of loneliness.
Overcoming Barriers to Mental Health and Physical Fitness
In the end, exercise is good for us. But, life can also get in the way. Let’s take a look at some common barriers to maintaining proper fitness routines.
Time Constraints
If you think that you’re too busy to work, then you’re probably not alone. However, you would be so amazed to learn that even short bursts of exercise can be extremely effective. High-intensity interval training (HIIT) workouts are very simple, and in a short period of time they can make a huge difference in your mood and ability to concentrate.
Lack of Motivation
Then we have a lack of motivation. When we first start out a new exercise routine, it can be difficult to stay motivated. Instead, focus on setting small easily achievable goals, and celebrate each individual win. Even a little progress each day can add up over time.
Financial Concerns
Then there are the financial concerns that interfere with mental health and physical fitness. But, it’s important to remember that you don’t need an expensive gym membership in order to stay active. Many exercises such as running or bodyweight workouts are typically free. When I say free, I mean, the monthly cost is free. But, you will still need to buy a decent pair of running shoes, and of course, something to wear.
Conclusion
Ultimately, the connection between mental health and physical fitness is undeniable. Exercise is without question, one of the most powerful tools that we have for reducing stress, improving our mood, and boosting our overall mental clarity. And, it is simply never too late to start. So, lace up your running shoes, hit the gym, or rule out a yoga mat and remember, that every little bit counts.
