Why is physical exercise good for mental health and wellbeing?
The world health organisation (WHO), recommends that we do at least 150 minutes of moderate intensity aerobic physical activity per week. They suggest we incorporate a variety of aerobic and muscle strengthening activities and should limit the amount of time spent being sedentary.
Physical activity is any movement your body does that uses energy. This might be as a part of everyday activities such as cleaning or gardening, not necessarily a sport or gym workout.
Being physically active by moving more can improve and maintain your body physically. It can manage weight, reduce the risk of disease, strengthen bones and muscles and improve your ability to do everyday activities. This has been known now for a long time and is widely accepted.
But how can it benefit our mental wellbeing and what does this mean for us?
Answered briefly, consistent participation in regular physical activity can reduce stress, anxiety and depression. It also plays a role in preventing the development of mental health problems and improving the quality of life of people who are or are not experiencing mental health issues.
Researchers found that on average, a person has 3 to 4 poor mental health days per month, but amongst those who exercised, the number of poor mental health days dropped by more than 40%.
Regularly exercising changes the way the brain functions which could account for the decrease in depression and/or anxiety.
How does this happen?
One theory is that physical activity triggers a release of dopamine and serotonin into our system which can improve mood. When you exercise, a number of neurotransmitters are released including endorphins and endocannabinoids. Put simply, these are the chemicals that make us feel good.
However, there are other reasons exercise plays a crucial role in mental well-being. Consistently exercising as part of your daily routine also promotes neuroplasticity and increases the oxygen supply to the brain. At the very same time that a new exercise habit is enhancing the reward system, it is also increasing neural connections among areas of the brain that calm anxiety. Regular physical activity can also modify the default state of the nervous system so that it becomes more balanced and less prone to experiencing the fight, flight or freeze response. The result of this chemical reaction can be seen in how our mental health feels in many ways such as:
- Managing symptoms of depression and anxiety
- Managing stress levels
- Reducing high levels of panic attacks
- Improving sleep
- Helping provide purpose in life
- Improving low mood
- Improving confidence
- Improving self-esteem
- Boosting concentration and alertness
- Connecting with nature
- Socialising and meeting new people
- Combating loneliness
- Memory and brain function
- Boosting resilience and tolerance of discomfort
- Increasing cognitive function
- Promoting proactive behaviour
