Routine exercise is very important for both physical and mental health; Exercise helps to engage yourself in routine physical activity so you can gain more fitness and more body energy. Sometimes It is common to feel lack of energy, emotionally broke or mentally blocked due to life hustles. Routine exercise can impact on your health betterment.
Exercise have many physical health benefits including boosting mood, reducing mental tiredness, reduce emotional issues such as anxiety. In this article we will know more about how exercise can impact on reducing depression and anxiety, how much you should exercise, and few practical tips for maintaining an active lifestyle.
Understanding the link Between Exercise and Mental Health
Depression and anxiety are linked with hopelessness, dullness and a lack of motivation. The more you stay away from physical workout, the more your health can be in trouble. Therefore, exercise is important to keep you more engage in routine fitness can help to improve your mod and overall life experience.
Exercise is a very powerful tool to reduce the symptoms of depression and anxiety. Although, the exact reason behind this connection is not yet fully researched. Still there are many ways of getting regular physical activity which can benefit your mental and physical health.
- Endorphin Release: Natural mood boosters
Endorphins are called as feel good hormone, which are produced in your brain during physical activities. These are responsible for creating a sense of better life experience after healthy workout routine. Endorphins act as natural painkillers and improves mood. Which makes you feel high and keep away from negative thoughts.
Exercise helps to boost your mental processing which further reduce your stress and anxiety symptoms and improves your mood. This helps to benefit with anxiety reduction and reduce negative emotions and increases feel good emotions and mood.
- Distraction from Negative Thoughts
One of the reason of both depression and anxiety is due to constantly improved negative thoughts. Exercise helps in natural distraction from negative thinking which reduce worries from your mind and keep you more positive and focused on your routine. Normal exercise such as walking, running, or lifting weight and mild routine activities requires more focus which naturally shift your focus away from negative thoughts and makes you more positive.
For treating anxiety mental distraction plays an important role and is needed to gain a calm and controlled mind.
- Increase confidence
Exercise are excellent way to build your self-confidence. Proper planning helps you to achieve your desired health goals. Exercise including running, weight lifting and workout helps to create a sense of achievement and self-pride. Celebrating small wins improves your good feelings and reduce negative feeling and depression.
As you adopt a healthy fitness routine helps to make you feel better and improve your personality and physique. Regular exercise helps to increase your body posture, improved body strength and better personality. It is important for those who are facing depression, should engage themselves in physical activities can cope up with positive mind-set and as they achieve better physique and personality which helps to reduce their depressed feeling. Exercise helps to achieve self-motivation and confidence which helps to heal the anxiety and negative thoughts.
- Social Interaction and Support
Exercise can help to get more opportunities for social interaction which is important for betting happy community time which reduces stress and improves mental well-being. Group fitness classes, sports activities, walking in a park offers such opportunities to meet new people. Even if you are exchanging friendly talks with friends or people around you, will help in social communication exchange and improves your mood as well as sense of community.
For people who are facing depression, social interactions can be helpful to break their isolation feelings and improves their emotional strength. A small talk with friend and family can lower the pressure and help to combat with loneliness and reduce depression.
- Healthy anxiety reduction
Exercise is a healthy way to manage your anxiety and stressful situation. People with mental health should adopt healthy routine including reducing alcohol, improved and healthy lifestyle, eating healthy food and mixing in community for betterment in your mental health. Exercise is a best way to effectively managing your emotional difficulty, as better self-emotional controls can further reduce the risk of mental issues.
The importance of consistency
Consistency in health and good habits helps in better managing better mental health. Workout provides short boost in your mood, the long-term benefits of your exercise are most noticeable upon making it as a routine task. Consistent physical activities help in mood enhancement and reducing the anxiety.
Exercise results better when it combined with healthy lifestyle, diet and medical health treatments, exercise helps not only improving your physical as well as your mental health.
Is a Structured Exercise Program Necessary?
Few people go with structured exercise programs that provides regular daily physical activities, such as walking, gardening, or playing with pets are similarly effective to improve their mood. The key for mental and physical health is to get moving regularly and choose best work out forms suitable for you.
Physical Activity vs. Exercise
There are several difference between exercise and physical activity although both helps in benefiting mental and physical health.
Physical Activity: Any movement that engages your muscles that required less energy, which includes mild activities including gardening, walking and household work.
Exercise: A more structured form of physical activities which helps to improve your body fitness. This includes activities such as intense workout, jogging, swimming, weightlifting or cycling.
Such as Jogging and running both are best form of exercise, routine physical activity such as taking stairs instead of using elevators, walking in park in morning or evening. This impacts on various mood boosting effects, it is very important to increase the exercise frequency including short time workout helps to gain better mental and physical health.
How much routine exercise is required?
The U.S. Department of health and human services recommends to engage adults in engaging themselves at least 150 minutes of low intensity aerobic exercise very week including walking, cycling and swimming. And 75 minutes of high intensity aerobic activity per week, including running or playing sports can be effective on boosting mood and reducing anxiety.
Your routine goal should be following exercise routinely, as even a small time exercise on daily basis can have many positive impact on your body. Short period high intense exercise such as 10 to 15 minutes can help to achieve better physical and mental wellbeing.
Practical Tips for Getting Started and Staying Committed
Getting started with exercise can be difficult at start, and especially when you are already feeling low on emotion and body energy.
Following are few practical tips which will help you get started and stay committed to your physical activity routinely:
Choose Activities You Enjoy: The best way to stick with exercise is of choosing the activities that you really enjoy doing. Whether it’s playing a sport, dancing or going for a walk with a friend and family, find something that excites your inner soul. This will make it easier to stay motivated and add exercise in your daily life.
Start Slow and Build Up: If you are new to exercise routines and or haven’t been active for a while, then don’t push yourself too hard at the beginning with physical exercises. Start with manageable small weekly goals and periodically increase your activity intensity and set levels over the period. This “Small step add on daily” approach is more sustainable in the long run.
Addition of Exercise in Your Daily Routine: Find ways to add more low intense physical activities to your day. Take the stairs instead of the elevator, walk to the store instead of driving or take a 10 minute of walk during your lunch break. These small changes can add up and provide the mental health benefits which you are looking for.
Get Support from Others: If you struggle with the lack of motivation, consider going for a daily jogging or working out with a friend or family members, joining a Gym or participating in a group activity such as Zumba or sports. Having buddy for exercise can make enhance the joy and support of togetherness during the workout.
Set Realistic Goals: It is important set an achievable goal by correctly accessing your current fitness level and needs. Rather than aiming for an unrealistic fitness target, focus on setting small, attainable milestones weekly for better health and low damage. Setting achievable goals will help you to prevent discouragement and make you safe to high exercise and safeguard from loss of energy.
Being kind to yourself: Setback are normal, if you miss a workout then don’t be too hard on yourself. Acknowledge your progress and try again on next day. The important thing is to keep going.
When to Consult a Healthcare Professional
Before starting any new exercise routine, it is always a good idea to consult with your doctor to ensure that the activities you are going to choose routinely are safe by considering your existing health condition and especially when you are facing any such health issue. Your healthcare provider can also offer help on strategizing your exercise which will support your mental health treatment plan effectively.
If you exercise on daily basis, but still struggling with symptoms of depression, then you can get additional support combines support of various treatments including medication and supplements. A doctor and healthcare expert helps to plan your further course of action to improve your mental and physical health.
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