Exercise is not only good for your physical health, but it can also have a profound impact on your mental health. Regular exercise has been shown to help improve mood, reduce stress, boost self-esteem, and even improve cognitive function. This article is going to help our readers knowing the benefits of exercise for mental health.
How does exercise benefit mental health?
There are a number of ways that exercise can benefit mental health. For example, exercise can:
- Increase levels of endorphins. Endorphins are hormones that have mood-boosting effects. When you exercise, your body releases endorphins, which can help to improve your mood and reduce feelings of pain and fatigue. such as below Endorphins released during exercise
- Reduce stress. Exercise can help to reduce stress by stimulating the release of neurotransmitters that have calming effects. Exercise can also help to take your mind off of your worries and focus on the present moment. such as below Neurotransmitters released during exercise
- Improve self-esteem. Exercise can help to improve self-esteem by giving you a sense of accomplishment and boosting your confidence. When you exercise regularly, you are more likely to see changes in your body and feel better about yourself. Self-esteem improved with exercise
- Improve cognitive function. Exercise can help to improve cognitive function by increasing blood flow to the brain. This can help to improve memory, concentration, and decision-making skills. Cognitive function improved with exercise
What are the best types of exercise for mental health?
There is no one-size-fits-all answer to this question, as the best type of exercise for mental health will vary from person to person. However, some general guidelines include:
- Choose an activity that you enjoy. If you don’t enjoy an activity, you are less likely to stick with it.
- Find an activity that is challenging but not too strenuous. You should feel challenged but not exhausted after exercising.
- Variety is key. Don’t do the same type of exercise all the time. Try different activities to keep things interesting and to target different muscle groups.
How much exercise do I need for good mental health?
The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. You can also do a combination of moderate- and vigorous-intensity activity.
In addition to aerobic activity, the CDC also recommends that adults do muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on two or more days a week.
How can I get started with exercise for mental health?
If you are new to exercise, start slowly and gradually increase the amount of time you spend exercising each week. You may also want to talk to your doctor before starting a new exercise program, especially if you have any health conditions.
Here are some tips for getting started with exercise for mental health:
- Set realistic goals. Don’t try to do too much too soon. Start with small goals, such as walking for 30 minutes three times a week.
- Find an exercise buddy. Exercising with a friend or family member can help you stay motivated.
- Make exercise a part of your routine. Schedule time for exercise in your day and stick to it.
- Reward yourself. When you reach a goal, reward yourself with something you enjoy.
Conclusion
Exercise is a great way to improve your mental health. If you are looking for ways to improve your mood, reduce stress, boost self-esteem, and improve cognitive function, exercise is a great place to start. So get moving and reap the benefits of exercise for mental health!
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