Exercise is one of the best things you can do for your mental health. It has been shown to reduce stress, anxiety, and depression, improve mood, and boost self-esteem. Exercise can also help you sleep better and have more energy.
How does exercise improve mental health?
There are a number of ways that exercise improves mental health. One way is by releasing endorphins. Endorphins are hormones that have mood-boosting effects. Exercise can also help to reduce stress hormones, such as cortisol.
Another way that exercise improves mental health is by distracting you from negative thoughts. When you are focused on your workout, you are less likely to be dwelling on negative things. Exercise can also help to improve your self-esteem. When you achieve fitness goals, you feel good about yourself and your accomplishments.
What types of exercise are best for mental health?
All types of exercise are beneficial for mental health, but some types of exercise may be more beneficial than others. Aerobic exercise, such as running, swimming, and biking, is particularly good for reducing stress and anxiety. Aerobic exercise also increases endorphin production.
Strength training is another type of exercise that is good for mental health. Strength training can help to improve your self-esteem and body image. It can also help to reduce stress and anxiety.
Yoga and Pilates are also good types of exercise for mental health. Yoga and Pilates can help to improve your flexibility, balance, and strength. They can also help to reduce stress and anxiety.
How much exercise do I need to improve my mental health?
The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. They also recommend that adults do muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on two or more days a week.
However, even small amounts of exercise can have a positive impact on your mental health. If you are new to exercise, start slowly and gradually increase the amount of time you spend exercising each week.
Tips for getting started with exercise
If you are new to exercise, here are a few tips to get you started:
- Start slowly and gradually increase the amount of time you spend exercising each week.
- Choose activities that you enjoy and that fit into your lifestyle.
- Find an exercise buddy or join a fitness class to help you stay motivated.
- Set realistic goals.
- Listen to your body and take breaks when needed.
Here are some additional tips for making exercise a part of your daily routine:
- Schedule exercise time into your day just like you would any other important appointment.
- Exercise with a friend or family member to make it more fun and social.
- Find an activity that you can do indoors or outdoors, so that you can exercise no matter what the weather is like.
- Reward yourself for exercising regularly.
Exercise is a great way to improve your mental health. It is important to find activities that you enjoy and that fit into your lifestyle. Even small amounts of exercise can have a positive impact on your mood, stress levels, and overall well-being.
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