How does exercise help improve mental health?
How does exercise help improve mental health?
Winter, how does it make you feel? If you, like many others, can’t see any pleasure in getting up in the dark, the cold weather, the long dark evenings, feel tired and lethargic and struggle with your mental health, what can you do to get through it without having to hibernate until the world starts coming back into bloom again?
Research has shown that being more active on a regular basis has a beneficial effect on our mental wellbeing. It is recommended that we should aim to exercise our cardio vascular system (heart and lungs) for at least 30 minutes a day and do a form of resistance training where we strengthen our muscles, at least twice a week.
It’s good for our social life
Exercise really does help us to feel better, not just because of the improvement to our fitness levels, but the social aspect that it brings; meeting new people, having a place to go regularly and the enjoyment factor.
Improves our mood
When we are physically active, the body releases endorphins which are natural, feel good hormones which help us to feel happier and improve our health and wellbeing
Takes our mind off things
Concentrating on the exercise we are doing clears the mind and for a while, we have a distraction from our daily concerns
Better self-worth
seeing a change in our fitness levels, skills in a new sport or change in how we look physically can improve our self-esteem, confidence and body image.
It’s good for our brain
Increased blood flow to the brain helps keep the brain healthy and protect it from toxins
Helps us to sleep better
Regular physical activity can help improve lethargy and sleep patterns which helps to improve health and wellbeing
What exercise should I do?
It really doesn’t matter what you do, as long as you enjoy it. If the last memory you have of exercise is a cross country run in the pouring rain when you were at school, you’re not going to have a good perception about being active and who could blame you! But, there are so many activities that don’t involve getting soaking wet (unless you choose swimming of course!)
Get outdoors
The best thing you can do if you’re new to exercise is to walk, or get on your bike. Getting out in the fresh air, (even if the weather is bad) will do you the power of good; it really gets your body and circulation moving and clears your mind. You will also release those ‘feel good’ hormones which help to improve your mood.
Get your dancing shoes on
If music gets you going, put on your favourite tracks and have a dance around the house, or, you could attend a dance session or an exercise to music class at the gym. Music is a great motivator and makes exercise so much fun you won’t even realise it is exercise!
Join the gym
If you would like a bit of guidance, join the gym. You will have a variety of studio sessions, a gym programme, swimming and racquet sports to choose from. Don’t be put off by thinking that everyone is super fit, super slim and super young; these facilities really are for everyone, no matter your age, ability, fitness level or size.
Don’t run before you can walk
Whatever you choose, try not to set yourself unrealistic goals, take things very slowly, if you’re inactive at the moment, build up how long you exercise for and the intensity gradually, Try a variety of activities, if you’re not keen on one, there will be something out there for you! Our instructors will be more than happy to help you.
Learn to relax and switch off
As well as being more active, relaxation is really important as it helps with depression, anxiety and stress; this doesn’t come easy for many people, they fidget and wriggle about but, it is something that you can learn to do. Relaxation comes in many forms, perhaps a lovely bubble bath with candles, losing yourself in a good book, listening to music, watching a box set or, there are many mindfulness courses available on line that are very helpful. Gentle activities like Tai Chi and Hatha yoga and Pilates teach breathing techniques to help calm the mind and body.
If you are feeling really low, tearful, have anxiety or stress symptoms please call your GP and talk to a professional. If your feelings are mild to moderate, get your walking shoes or trainers on and get your body moving.
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