Health and information – Exercise and mental health have a very close relationship, especially for our emotional health. Not only that, exercise and mental health also have a dependency for healing sufferers. The more diligently he does the exercises, the sooner he will feel healing from mental illness. The following is the information we have compiled for you.
Of course, these benefits can only be felt if you exercise regularly, balanced with other healthy lifestyles, such as eating nutritious foods and getting enough rest.
If done regularly, exercise makes the mood increase, due to increased levels of endorphins. Indirectly, you can avoid stress and other mental health problems.
What are the effects of exercise and mental health?
When we exercise, the body will release endorphins which play an important role in relieving stress and anxiety in ourselves. Endorphins also trigger the emergence of positive energy in the body because exercise is identical to the target and makes achievements in every exercise.
Happiness and satisfaction when successfully doing sports will provide positive energy and a sense of happiness in living life. In addition, endorphins also act like sedatives that can relieve anxiety and stress.
Excessive exercise is also not good
Although good for health, excessive exercise can also be bad, you know. If you want to get the mental health benefits of exercise, you don’t need to work out for hours or run tens of kilometers. Excessive exercise can actually cause mental health problems.
30 minutes of moderate intensity exercise, such as a brisk walk 3 days a week, is sufficient for mental health benefits. If you want to increase the duration, know that exercising for 2-6 hours a week is the maximum point, if it is to improve mental health.
If you haven’t exercised before, you can start a 5 or 10 minute session and slowly increase the duration. The more you exercise, the more energy you have, so you feel ready to add more.
Here are 8 benefits of exercise and mental health that you need to know
The main goal of exercise for most people in general is to get a healthy physical condition. In fact, exercise can also provide great benefits for your mental health.
The benefits of exercise for mental health have also been proven in various studies. Exercise is considered capable of preventing mental disorders and improving symptoms of existing mental illnesses.
Here are some mental health benefits you need to know.
1. Improve Mood
Exercise can improve your mood. A study shows that participants feel calmer, happier, and more satisfied after exercising, so they are in a better mood.
So, if you feel like you are always in a volatile mood or are in a bad mood, then exercise can be a great choice to bring your mood back to a more cheerful one!
2. Reduces Stress
By exercising, stress levels can be lowered. This is because an increase in heart rate during exercise can prevent stress-induced brain damage by stimulating the production of nerve hormones (norepinephrine) and lowering levels of stress hormones (cortisol).
Apart from that, exercise also allows the body’s central nervous and sympathetic nervous systems to communicate with each other. This will increase the body’s overall ability to cope with stress.
3. Overcoming Depression and Anxiety
Apart from dealing with stress, exercise can also reduce symptoms of depression and anxiety. This is because physical activity can increase levels of endorphins, the happy hormones produced by the brain and bone marrow.
In fact, doctors also advise their patients to regularly exercise to deal with depression or anxiety before switching to drug use.
4. Increase Self Confidence
Self-confidence is considered one of the keys to mental well-being. Therefore, by having high self-confidence, mental health is also more secure.
What does exercise have to do with self-confidence? People who regularly exercise will be helped to lose and stabilize body weight and tone the body’s muscles.
In the end, your appearance will be better and your confidence will increase.
5. Improve Brain Function
Other findings suggest that exercise can increase brain chemicals, namely brain-derived neurotrophic factor (BDNF), which can stimulate the formation of new brain cells.
Both aerobic exercise and muscle strength training can increase BDNF levels. This can improve brain function which also affects mental health.
6. Improve Sleep Quality
Light exercise in the morning or evening can help regulate your sleep patterns. The existence of physical activity can increase body temperature. This can make your mind calmer, making it easier to fall asleep.
If you have trouble sleeping at night or have insomnia, try exercising regularly.
However, although exercise can improve sleep quality, experts do not recommend exercise near bedtime because it can worsen sleep quality.
7. Slows Down Cognitive Decline and Dementia
With age, the risk of dementia and decreased cognitive function increases in the elderly. Various studies have shown that physical activity can reduce the risk of dementia and cognitive decline.
So, to avoid cognitive decline and dementia in your final years, start exercising regularly!
8. Sharpen Memory
The endorphins that your body produces during exercise also help sharpen your mind, memory and improve concentration. The reason is, exercise stimulates the growth of new cells in the brain.
Also read: 10 Top Mental Health Treatment
These are some of the benefits of exercise and mental health. Very many benefits, right? So it’s a shame if you don’t do it regularly. Exercise and mental health are like investing in our own health for the future, so that when we are old our bodies will stay fit and avoid various types of mental health.
Hopefully the information we convey can be useful for all of us and become a way to maintain the health of our bodies.