Exercise is widely recognised for its impact on overall well-being, encompassing both physical and mental health. While the physical benefits of exercise, such as improved cardiovascular health and enhanced strength, are obvious to most, its positive effects on mental health are equally significant.
Engaging in regular physical activity can lead to significant improvements in mood, cognitive function, and overall mental well-being. In this article, we'll explore how exercise boosts mental health, how to get started, and the broader benefits it offers.
The Science Behind Exercise and Mental Health
So how does it work? (In a nutshell)
Physical activity releases endorphins, reducing pain perception and triggering a "runner's high." It also increases neurotransmitters like serotonin and norepinephrine, enhancing mood and alleviating depression and anxiety.
Additionally, regular exercise grows the hippocampus, improving memory, learning, and protecting against cognitive decline. Research shows that exercise significantly lowers depression levels (JAMA Psychiatry) and reduces mental health burdens across demographics (The Lancet Psychiatry).
Different Mental Health Benefits of Exercise
Reduces Symptoms of Depression
Exercise is a powerful tool for alleviating symptoms of depression. Physical activity increases the production of endorphins, the body's natural mood lifters. It also boosts serotonin and norepinephrine levels, which can help improve mood and energy levels. Regular exercise has been shown to reduce depressive symptoms significantly. A study published in the National Library of Medicine found that even just one hour of exercise per week can help prevent future depression.
Alleviates Anxiety
Exercise is also effective in reducing anxiety symptoms. Physical activity reduces levels of the body's stress hormones, such as adrenaline and cortisol, while stimulating the production of endorphins, which act as natural mood enhancers. Engaging in activities like jogging, swimming, and even walking can lead to immediate reductions in anxiety. Research also highlights that individuals who exercise regularly are less likely to experience anxiety and stress.
Improves Mood and Overall Well-being
One of the most immediate benefits of exercise is an improvement in mood and overall well-being. Exercise triggers the release of endorphins, which are chemicals in the brain that relieve pain and induce feelings of pleasure and euphoria. Regular physical activity has been linked to increased feelings of happiness and reduced perceptions of stress. A study in the Journal of Sport and Exercise Psychology found that people who exercise regularly report higher levels of positive emotions and overall satisfaction with life.
Enhances Cognitive Function
Exercise benefits cognitive function by improving brain plasticity, enhancing memory, and boosting overall brain performance. Physical activity increases blood flow to the brain, promoting the growth of new brain cells and improving brain function. This is particularly beneficial for older adults, as it can help delay the onset of cognitive decline.
Combats Stress
Exercise is a proven way to manage and reduce stress. Physical activity helps lower the body's stress hormones and stimulates the production of endorphins, which act as natural painkillers and mood elevators. Regular exercise can help people cope with stress more effectively, reducing the impact of stress on their mental and physical health.
Ways to Slowly Become More Active
Are you ready to become more active? Incorporating more physical activity into your daily routine doesn't have to be overwhelming or difficult. Here are practical tips to help you get started.
Start Small and Build Gradually
Take Short Walks: Begin with a 10-minute walk during your lunch break or after dinner. Gradually increase the duration as you feel more comfortable.
Use Stairs Instead of Elevators: Opt for the stairs whenever possible. It's an easy way to add more physical activity to your day.
Park Further Away: When running errands, park your car a bit further from your destination to increase your walking distance.
Set a Timer: If you have a sedentary job, set a timer to remind yourself to stand up and stretch or take a short walk every hour.
Simple Exercises and Activities
Stretching: Incorporate stretching into your morning or evening routine to improve flexibility and reduce muscle tension.
Bodyweight Exercises: Start with simple exercises like squats, lunges, and push-ups. You can do these at home without any equipment.
Dance: Put on your favourite music and dance around your living room. It's a fun way to get your heart rate up.
Active Hobbies: Engage in hobbies that require physical activity, such as gardening, playing with your kids, or joining a recreational sports team.
Set Achievable Goals
Weekly Targets: Set small, achievable goals for each week. For example, aim to walk for a total of 150 minutes per week, as recommended by health guidelines.
Track Your Progress: Use a fitness tracker or a journal to log your daily activities and track your progress over time.
Celebrate Milestones: Reward yourself for reaching milestones, whether it's a special treat or a day off to relax.
By starting small and gradually increasing your activity levels, you can make physical activity a regular part of your daily routine. These simple changes can lead to significant improvements in your overall health and well-being. You will be ready to take on fitness challenges such as the Kokoda challenge in no time!
Other Benefits of Exercise
Beyond enhancing mental health, regular exercise offers numerous physical and social benefits. It strengthens the heart, lowers blood pressure, aids in weight management, and boosts the immune system. Exercise also enhances muscle strength, flexibility, and joint function, reducing the risk of injuries and chronic pain.
Socially, engaging in group activities or team sports fosters relationships, improves social skills, and provides a sense of community. Additionally, exercise promotes better sleep, increases energy levels, and enhances cognitive functions such as concentration and memory. For a deeper dive into these advantages, check out our article on the 12 Amazing Benefits of Exercise.
Looking for a Challenge?
Now that we know all the benefits that exercise can provide to your mental health, why not test yourself with the Kokoda Challenge? We have challenges ranging from 18km to 96km with events hosted at four locations across the East Coast: Sunshine Coast, Brisbane, Gold Coast, and Lake Macquarie.
Get a team together and sign up to the event closest to you to not only reap the benefits of exercise, but feel the power of mateship and team work, and push yourself further than you thought possible!
