It's common knowledge that exercise has a lot of benefits – from making our hearts and lungs stronger, to preventing diseases like diabetes. Many of us make New Year's resolutions to be more active in order to improve our health and extend our lifespans.
In addition to the well-known physical benefits of exercise, it can also improve mental health by lifting mood, increasing feelings of hope, and providing a sense of social connection.
People who are physically active tend to be happier and more satisfied with their lives. They typically have a stronger sense of purpose and feel more gratitude, love, and hope. They often feel more connected to their communities and less likely to suffer from loneliness or depression.
The benefits of exercise are not limited to one group of people and can be enjoyed by anyone regardless of their age or physical ability. This is especially beneficial for those with mental or physical health challenges as it can help improve their quality of life.
Movement has a lot of benefits for psychological health because it positively affects the brain in many ways. Here are five benefits of being active that you may not have known about, and how you can use them to improve your mental health.
1. The exercise “high” primes you to connect with others
An exercise-induced mood boost is not only found in running, but in any sustained physical activity.
Scientists have long speculated the high is linked to another class of brain chemicals: endocannabinoids. This is what neuroscientists describe as “don’t worry, be happy” chemicals.
The receptors in the amygdala and prefrontal cortex that regulate the stress response are also rich in endocannabinoids. When endocannabinoids are present, they reduce anxiety and produce feelings of contentment. Endocannabinoids also increase dopamine production in the brain, which further enhances feelings of optimism.
Physical activity also helps to increase the pleasure we get from being around other people, which can improve our relationships. A lot of people use exercise as a chance to spend time with friends or loved ones. For example, married couples who work out together often feel closer to each other afterwards, and report feeling more loved and supported.
A different study found that people who exercise have more positive interactions with friends and family. One runner told the researcher that his family sends him out to run because they know he'll come back in a better mood.
2. Exercise can make your brain more sensitive to joy
Exercising regularly can help improve your mood and make you feel happier by affecting the reward centers in your brain. These changes occur because exercising increases the levels of the chemical dopamine, which makes you feel good.
Substance abuse lowers the level of dopamine in your brain, which can lead to feeling unmotivated, depressed, antisocial, and unable to enjoy ordinary pleasures. However, exercise can help to reverse these effects.
3. Exercise makes you brave
Physical activity has a number of benefits for the brain, including increasing the courage. When a person starts to regularly exercise, it enhances the reward system and also reduces anxiety by increasing the connections between different areas of the brain. Additionally, it can modify the default state of the nervous system to make it more balanced and less likely to overreact to situations.
The latest research suggests that lactate, which is a by-product of exercise, can actually have positive effects on mental health. Lactate is released by muscles and then travels through the bloodstream to the brain. Once it reaches the brain, it alters the neurochemistry in a way that reduces anxiety and protects against depression.
The terminology we use to discuss courage is often based on metaphors involving the human body. For example, we might say that someone “overcomes obstacles,” “breaks through barriers,” or “walks through fire.” This suggests that bravery and resilience are physical qualities that can be seen and felt.
Other times, we might need only to sit tall and breathe deeply to convince ourselves that we are brave and capable. When we are doubting our strength, it can help to do something physical to remind ourselves that we are strong. Sometimes we need to do something difficult, like climb a hill, to remember that we are brave and capable. Other times, we can just sit up tall and breathe deeply to remind ourselves of our strength.
4. Moving with others builds trust and belonging
French sociologist E?mile Durkheim coined the term collective effervescence to describe the euphoric self-transcendence individuals feel when they move together in ritual, prayer, or work. Moving with others—for example, in group exercise, yoga, or dance classes—can be a very joyful experience.
Psychologists believe that the key to producing collective joy is synchrony- moving in the same way and at the same time as others. This is because it triggers a release of endorphins. This is why dancers and rowers who move in synch show an increase in pain tolerance.
Endorphins not only make us feel good, they also help us bond. People who share an endorphin rush through a collective activity feel closer to one another afterward. This is a powerful neurobiological mechanism for forming friendships, even with people we don’t know. Group exercise has managed to capitalize on the social benefits of synchronized movement. For example, the more you get your heart rate up, the closer you feel to the people you move in unison with. Adding music enhances the effect. Breathing in unison can also amplify the feeling of collective joy, as may happen in a yoga class.
5. Boost happy chemicals
Tough workouts are worth the effort.
The release of endorphins during exercise can improve your mood by causing feelings of happiness and euphoria. Research shows that people with major depression who exercise have a 22 percent higher chance of remission.
This text is saying that doctors recommend people who are feeling depressed or anxious to exercise, because a study found that it is just as effective as taking antidepressants.
If you're not the type of person who regularly goes to the gym, don't worry. You can still improve your mood by working out for just 30 minutes a few times a week.
6. Improve self-confidence
If you're not as confident as Fonzie just yet, don't worry. You don't have to do something drastic to feel great. Exercising on a treadmill can help you feel just as good.
Physical fitness can improve self-esteem and self-image, regardless of weight, size, gender, or age. Exercise can quickly elevate a person's perception of their attractiveness.
Exercise is a reminder of how beautiful and strong you are. So get out there and show the world what you've got!
7. Enjoy the great outdoors
Doing your workout outside can help increase your self-esteem.
Choose an outdoor workout that you will enjoy so that you are more likely to stick with it. Consider rock climbing, hiking, canoeing, or taking a jog in the park. Even a long walk through a scenic landscape can have benefits for your health and wellbeing.
additionally, getting vitamin D from exposure to sunlight (while wearing sunscreen to protect your skin) can reduce your likelihood of experiencing symptoms of depression.
A spa day may make you feel good, but getting some fresh air and exercise can do wonders for your self-confidence and happiness.
8. Prevent cognitive decline
As we age, our brain cells die off, causing the brain to shrink and damaging many important brain functions.
although exercise and eating healthy can't stop Alzheimer's from happening, it can help slow down the decrease in thinking and reasoning skills that starts after age 45.
Staying physically active has also been shown to increase the levels of certain chemicals in your brain that support and prevent degeneration of the hippocampus, an important part of your brain for memory and learning.
If you go for a run now, you will improve your performance in future games of bridge.
9. Alleviate anxiety
Which do you think is better at relieving anxiety, a warm bubble bath or a 20-minute jog?
The answer might surprise you. (Jogging in the bath is not a safe pastime.)
Exercise can help people with anxiety disorders by releasing “warm and fuzzy” chemicals in the brain.
Doing some moderate to high intensity aerobic exercise, like intervals, can help reduce anxiety symptoms. In a small 2018 study of people with a diagnosis of panic disorder, regular moderate to hard exercise led to a greater reduction in anxiety than light exercise.
10. Boost brainpower
Our brawn and brains are not mutually exclusive but, in fact, are linked together. Studies have shown that cardiovascular exercise can create new brain cells and, as a result, improve our overall brain performance. This is likely why The Hulk is so good at science!
The study suggests that exercising increases levels of BDNF, which may help with decision making, higher thinking, and learning.
This means that if you wear spandex pants and exercise, you may become smarter.
11. Sharpen memory
Physical activity can help improve your memory and make it easier to learn new things.
Working out hard enough to break a sweat increases production of cells in the hippocampus that are responsible for memory and learning.
Because of this, research has shown that there is a connection between children's brain development and how physically fit they are (to all the people who dislike recess). However, brainpower that comes from exercise is not just for kids.
Trusted Source Though it might not be as fun as playing games, working out can help improve memory in adults as well. A 2006 study found that running sprints helped healthy adults remember vocabulary better. In 2018, another study found that adults did better on memory tests after doing short periods of light exercise.
12. Help manage addiction
Any form of pleasure can cause the brain to release dopamine, which is known as the “reward chemical.” This includes exercise, which can create a significant dopamine response.
The same can be said for drugs and alcohol, which can lead to substance abuse disorders.
physical activity can provide a distraction from cravings for people who are trying to quit smoking.
Exercising while not drinking alcohol has other benefits as well. Alcohol use disrupts many body processes, including circadian rhythms, which can make it difficult to fall asleep without drinking for people with alcohol use disorder.
Exercise has the potential to help people fall asleep at the right time by resetting the body clock, according to a 2010 study on animals.
13. Increase relaxation
Although it may not seem relaxing at first, lifting 50-kilo dumbbells can actually be quite calming. After a long run or weight session at the gym, you may find yourself feeling blissful and content.
A moderate workout can have the same effect as a sleeping pill for people with insomnia.
Overexerting yourself a few hours before you go to bed will make it harder for you to fall asleep.
The feeling of sleepiness after exercising can help you relax and fall asleep.
14. Get more done
If you're feeling uninspired at work, you might want to consider going for a walk or a jog. Research suggests that employees who exercise regularly are more productive and have more energy than those who are more sedentary.
Some experts believe that it is ideal to work out in the middle of the day due to the body’s circadian rhythms even though busy schedules can make it tough to squeeze in a gym session then.
15. Tap into creativity
Art has many benefits, including reducing stress, that we could all use more of in our lives, whether we realize it or not. Most people follow a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead. While showering in paint is inadvisable, incorporating art into our lives could have many benefits, including reducing stress.
After a heart-pumping gym session, you will be able to boost your creativity and spontaneous thinking.
Exercising outdoors can help to improve your inspiration and creativity. The next time you need a burst of creative thinking, try going for a long walk or run outdoors to refresh your body and mind at the same time. Sitting at home, slouched over a keyboard, may not be the best way to improve your creative thinking.
16. Inspire others
Exercise doesn't just happen by itself, it usually happens with other people. This is good for everyone.
Most people perform better during aerobic tests when they are paired with a workout buddy. The reason for this is unclear, but it could be the result of inspiration or good old-fashioned competition.
Being a member of a team is so powerful that it can make athletes more tolerant to pain.
Having a workout buddy can help motivate you to push yourself harder during a sweat session – even if they're a fitness beginner themselves.
