In recent years, attitudes toward mental health are shifting. This topic, which was once broadly stigmatized and under-discussed, is now becoming less and less taboo. Mindsets are moving toward acceptance and understanding, which has had an incredible effect on individuals seeking treatment and receiving the care they need.
With this change, there has been an influx of “trendy” mental health discussions – and the link between exercise and mental health might seem like one of them. You have probably seen influencers on your social media feeds professing the benefits of moving your body for your mental health. It’s important not to believe everything you see on the internet… but in this case, the influencers preaching “move more, feel better” are actually right!
Today, we will dive deeper into the link between exercise and mental health. We will focus on the science behind this phenomenon, and we will also address some tips to integrate more activity into your everyday life. Let’s get started!
Is Exercising Good for Your Mental Health?
The short answer is yes. Exercising has proven benefits for mental wellness, and this has been confirmed by numerous studies and research projects. In 2018, researchers published a cross-sectional study that compiled research from numerous different projects over the years that were trying to answer this very question: What effect does exercise have on mental health?
The researchers looked at data collected in 2011, 2013, and 2015, synthesizing responses from over 1.2 million participants. They found, unequivocally, that exercise is not only good for your body but also good for your mind.
The study found that the average person has 3.4 days of poor mental health each month. The researchers defined “poor mental health” as feeling stressed, depressed, or anxious. For those who engage in regular, moderate exercise, however, that number decreases by 40%. That’s a significant impact!
Why Does Exercise Improve Mental Health?
There are a plethora of different reasons exercise improves mental health. First, when you’re engaging in physical activity, your brain releases chemicals like endorphins and serotonin, which are known to boost your mood and reduce stress. Additionally, exercise can help you manage stress by reducing physical tension and distracting you from negative thoughts.
Exercise has been shown to improve cognitive function, memory, and attention. For older adults, exercising and remaining physically fit can help ensure mobility and a better quality of life as you age. When you exercise, you are enhancing blood flow to the brain, which helps deliver essential nutrients and promotes overall brain health.
Moving your body also has behavioral health and social benefits. When you engage in group fitness activities or team sports, you’re opening up pathways for social connections. Exercising can also help improve your self-image and body confidence, which can be a source of stress for many people, particularly young women and men. Further, meeting goals through exercise can lead to a sense of mastery or achievement, which is great for boosting confidence and feelings of competence. This also promotes positive self-image.
What Is the Right Amount of Exercise to Boost Mental Health?
After analyzing the results of their large study, researchers found that three to five days of exercise, with exercise sessions lasting about 45 minutes each, delivered the maximum mental health benefits. They were also able to look at which specific physical activities offered the largest benefits. Those included team sports, cycling, and aerobic/gym workouts.
There are also less rigorous ways to get exercise and movement that you might already be doing in your day-to-day life, such as carpentry, household chores, and childcare. Additionally, the researchers discovered that activities centered around mindfulness, such as yoga or tai chi, offered strong mental health benefits even though they are lower-impact. Walking and spending time outdoors is also a great way to boost your mental health.
Is There Such a Thing as Too Much Exercise?
Researchers found that there is such a thing as exercising too much when it comes to both physical and mental health. Overtraining can have a negative physical impact as it can degrade your muscles, slow down recovery, and potentially lead to injury. Additionally, the mental health benefits of exercising declined once workouts exceeded 3 hours per session. Luckily, most of us won’t need to worry about exercising for 3+ consecutive hours, but it’s important to keep this upper limit in mind if you are exercising to better your mental wellness.
Tips for Fitting Exercise Into Your Daily Life
The good news is that you don’t need to be a marathon runner or CrossFit junkie to enjoy the benefits of exercise for your mental health. There are plenty of ways to integrate moderate exercise that gets your heart rate up and your blood flowing into your day-to-day routine. Here are a few tips from the behavioral health professionals at Triumph:
Start Small: At the beginning of your exercise journey, work on integrating bite-sized habits into your existing routines. Try doing a few jumping jacks or sit-ups while you watch TV or replacing other sedentary habits with more movement.
Take the Stairs: If possible, walk up the stairs rather than taking an elevator. You can also get more steps in by parking in the farther sections of a parking lot and walking into work or anywhere you are headed.
Walk While on the Phone: Do you often spend time chatting for work or simply catching up with friends? Walk around while you’re talking!
Do Active Chores: Get your heart rate up while you’re doing chores by sticking to a rapid pace or working on more physically demanding chores like gardening.
Schedule Workouts: If you love using your phone’s calendar app, schedule your workouts like you would any other appointment. This may help you stick to them.
Get the Support You Need for Your Mental Health
If you are struggling with your mental health, it is never too soon to seek support from a licensed behavioral health provider. At Triumph Behavioral Health, we are proud to serve our community in the Baltimore County area of Maryland. We are here to listen, support you, and develop an individualized treatment plan that puts your needs first.
Are you ready to take the first step toward better mental health? Reach out to us today to schedule your same-week therapy appointment.