In the fast-paced modern life, stress, anxiety, and mental health issues are increasingly in the spotlight. While many people opt for counseling or medication to alleviate psychological problems, exercise is, in fact, a simple and underrated way to improve mental health. Whether running, yoga, or weight training, proper physical activity can significantly reduce stress, boost happiness, and fight anxiety. Below, we’ll explore in detail the positive effects of exercise on your mental health and how you can start exercising to improve your mental state.
1. How does exercise help reduce stress?
Stress is one of the most common problems of modern people, and exercise has a scientific basis for reducing stress. Every time you exercise, your body releases endorphins, which are “happy hormones” that bring a feeling of relaxation and calm. בנוסף, exercise can also reduce levels of stress hormones such as cortisol, which can help people get rid of negative emotions caused by work, school, or relationships.
What’s more, exercise can divert attention. When we focus on a long run or an intense fitness class, the brain temporarily stops paying too much attention to stressors. It’s like a “psychological reboot” that lets us pull away from stress and restore calm.
2. How does exercise improve happiness?
Not only does exercise relieve stress, but it can also significantly improve happiness. Physical changes associated with long-term exercise, such as increased muscle strength, improved body shape, and improved fitness, can all help boost self-confidence, which in turn further enhances happiness.
בנוסף, studies have shown that regular exercise is associated with higher levels of dopamine and serotonin secretion, two essential factors in mood regulation. Dopamine makes us feel good, and serotonin helps us balance our emotions and reduce negative feelings. So whether it’s a sense of accomplishment after a morning run or peace of mind in yoga meditation, exercise can add to our well-being.
Team sports can also provide us with more opportunities to socialize. Joining gym classes, sports clubs, or community runs can further boost our psychological well-being by allowing us to meet new people and expand our social circle.
3. How can exercise help combat anxiety?
Anxiety is a disturbing state of mind, often accompanied by excessive worry and nervousness. Exercise is seen as a “natural medicine” for anxiety. This is because exercise increases activity in the brain’s neural networks, which regulate emotions and make the brain more effective at dealing with anxiety.
One study showed that 150 minutes a week of moderate-intensity exercise, such as brisk walking or cycling, significantly reduced anxiety levels. This is because the increased heart rate and breathing rate during exercise can mimic the physiological responses of an anxiety attack, allowing the body to gradually become accustomed to and reduce its sensitivity to these responses. This phenomenon is known as “exposure therapy,” and it can help people better manage their anxiety.
בנוסף, exercise improves sleep quality, and good sleep, in turn, can relieve anxiety symptoms. For people who have difficulty falling asleep due to anxiety, daily physical activity can effectively break the vicious cycle.
4. How can exercise improve mental health?
Despite the apparent benefits of exercise, it can be challenging for beginners to take that first step. Here are some ideas to get you started:
Find an exercise you enjoy: Try different types of exercise, such as running, yoga, swimming, or strength training, to find one that makes you feel enjoyable and willing to stick with it.
Make an actionable plan: Start with small goals, such as 30 minutes of exercise thrice a week. As the body ADAPTS, it can gradually increase in intensity and time.
Incorporate into your daily routine: You don’t have to go to the gym; walking, cycling to work, or taking dance classes are all good options.
Exercise with a friend: Exercising with a partner is more fun and increases motivation to stick with it.
Focus on the feelings, not the results: Avoid focusing too much on the outward effects of exercise, such as weight loss or muscle gain, but instead on the physical and mental pleasure that comes with the process.
5. סיכום
Exercise is a tool to improve physical health and a good medicine to improve mental health. We can effectively reduce stress, increase happiness, and better combat anxiety through exercise. This “natural cure” has no side effects but can have profound positive effects. Whether you’re a runner or just starting to fit, you can benefit from exercise.
Start today by taking the first step to exercise to create a healthier, happier life for yourself. Even a 20-minute walk can be the key to changing your mood and mind. Why not give it a try?
