How Exercise Can Improve Your Mental Health

When was the last time you had a bad day at work? Or felt like the kids were driving you to the very brink of your sanity? Or dealt with a stressful situation and felt the familiar flare of anxiety in the back of your brain? 

If you're a human living in the twenty-first century, it's likely that you've experienced any or all of these in the recent past. Given all of the demands and stressors of the modern world, it's important to have habits and strategies that support good mental health. And while coping habits such as seeking out comfort food, indulging in an extra drink in the evening, or relaxing in front of the TV are often easy, they might not be the most effective (or the healthiest) choices. Keep reading to learn some of the benefits of an often-looked activity that can have astonishing rewards for your mental health: exercise. 

Exercise Can Help Manage Depression and Anxiety

Anxiety and depression are two of the most common mental health disorders, and they've been on the rise since the beginning of the COVID-19 pandemic in 2020. In multiple studies, higher rates of exercise and lower rates of sedentary behavior have been correlated with reduced symptoms of depression and anxiety. Further, having a regular exercise routine may reduce the risk of developing depression and anxiety for people who do not already suffer from it. 

In fact, the mental health benefits of exercise have even been compared to antidepressants in their effectiveness for some people. Of course, everyone's mental health journey is different, and this may not be true for everyone. For people who are utilizing other forms of treatment, exercise may act as an effective supplement to things like therapy or medication. 

Exercise Boosts Your Mood and Reduces Stress

Much of the relationship between mental health and exercise is mediated by the change in your body's natural chemicals when you work out. In particular, exercise reduces cortisol, a stress hormone, and stimulates the release of endorphins, which are the body's natural pain reliever and feel-good hormone. Endorphins have the effect of improving your mood and overall sense of well-being. 

Moreover, exercise is believed to promote neurogenesis (the formation of new neurons) in the hippocampus, and increase the size of the hippocampus. Experts think that in addition to helping improve memory and cognition, neurogenesis can also help with stress management. Exercise also promotes better sleep, which in turn can help with clear thinking, higher energy levels, and better mood. 

Exercise Provides a Distraction

In this digital world, it's rare to find someone who isn't constantly exposed to stressors—whether personal, professional, or otherwise—via their smartphone. Being constantly reminded of a looming work deadline, a family obligation, or some other unpleasant task can take a toll on your mental health. One of the biggest mental benefits of exercise is that it creates an opportunity to get out of your head and into your body. By giving your brain a much-needed break and providing a productive distraction, you're more likely to be able to deal with things with more clarity and energy when you do return to them. 

Exercise Provides an Outlet

Exercise is basically controlled stress for your body. It gives your body a chance to practice its fight-or-flight response in a healthy, positive setting. In this way, it can also serve as a harmless outlet for feelings like frustration, anger, sadness, or anxiety, which can create problems if they're suppressed. So go ahead—sprint it out, pull on a pair of boxing gloves, or practice hurling a medicine ball at the wall with squat throws. You're almost guaranteed to feel better afterwards.

How Much Exercise Is Enough to Improve Your Mental Health?

The standing exercise guidelines for adults is about 150 minutes each week, which comes out to 30 minutes of exercise five days a week. Health professionals recommend that your exercise consist of a mixture of moderate- and vigorous-intensity aerobic activity, as well as muscle-strengthening activity. 

However, when it comes to exercise, it's important to not let perfect be the enemy of good. Any exercise is better than no exercise, and even a little bit of physical activity will allow you to feel the mental health benefits of exercise. Consider starting small and working up to a more robust routine, or squeezing in exercise wherever you can—your brain will almost certainly thank you. 

The J is a vibrant, inclusive community center with offerings for members of all ages, backgrounds, and faiths. Members enjoy access to our well-equipped fitness center, indoor and outdoor pools, and group exercise classes, while children and teens benefit from a variety of programs from preschool and early childhood care to after-school care and summer camp. Whatever you're looking for, we've got something for you. Contact us today to discuss joining with a membership, or consider donating to support our programs!