Benefits of regular exercise for mental health

The fact that sport has positive effects on our health is an old known fact. Regular exercise has several benefits such as stress reduction, mood improvement, positive habits and better health - both physical and mental. It therefore has an undeniable impact on our mental health and the prevention of mental illnesses . This is coming more and more to the fore, especially at this time, when we are pushed to perform in every area of life.

The effect of exercise on psychological health

It is undoubtedly positive. After all, exercise or at least movement in the fresh air is part of many medical recommendations in the treatment of mental health and psychological problems of various kinds. Sometimes regular exercise is also part of medical treatment , or recovery after it. Why? Here are just a few reasons to exercise regularly .

• the body's response to anxiety and stress decreases (the body secretes less of the stress hormone cortisol)

• exercise promotes the growth of neurons in the brain

• helps in alleviating anxiety or depression

• releases retained tension in the body and subsequent fears and anxieties

• improves sleep

• after exercise we are somehow happier, it supports the production of endorphins, the so-called hormones of happiness

• improves self-confidence and self-esteem

• last but not least, it reduces the symptoms of other common problems

Source: freepik.com

Stress reduction and mood improvement

Stress is slowly becoming an everyday issue in our lives. We are pushed to perform at work, at home, in childcare, even in our hobbies. This is reflected in our mood as well. We are stressed to perform super in everything and not fail. It is proven that after 12 minutes of active movement, bioactive substances are created in the brain that eliminate stress, increase concentration, motivation and mood . When our body feels better, our mind feels better.

Exercise and mental health - how are they related?

Even though we know that playing sports has positive effects on our body, sometimes we overlook its impact on our mental health as well. However, movement and psyche are closely related and influence each other. Exercising doesn't just improve your physical health or shape your figure. Several studies show that exercise:

• It will put you in a state of mental well-being

• it improves memory, and thus also performance at work or school, and thus your self-evaluation

• helps to improve mild and moderate depression as well as antidepressants

Don't be afraid of movement, banish depression!

When we talk about movement, we don't mean only hard strength training and physical load like for professionals. A one-hour walk in nature or a 15-minute run a day will suffice . According to a study from the Harvard TH Chan School of Public Health, even these less demanding activities help reduce the risk of depression or its return by up to 20%. By moving, you get out of the cycle of negative thoughts. As they say, you clear your head and seemingly intractable problems are not so intractable anymore. Therefore, do such movement that you enjoy and that brings you joy.

What activities are best for the psyche?

In general, we can say that any movement is beneficial to health . Whether you prefer some kind of sport, or you can get by with a walk, dancing at home in the living room or working in the garden. You can support your mental health with any activity that you enjoy. The following activities in particular have a demonstrable positive impact through various researches:

• running 

• Cycling

• swimming

• yoke

• Tai Chi and other martial arts that are a combination of meditation, proper breathing and movement

However, do not make too many demands on yourself right from the start. Start slowly, commensurate with your abilities and previous experience. Gradually increase the demands on yourself.

Source: freepik.com

EXI tip: It is also important to be properly dressed during exercise. Functional sportswear from Under Armour is a suitable choice, whether you decide to exercise at home, in nature or in the gym.

Regular exercise and children

Children should be encouraged to exercise regularly from an early age. Movement is natural for children from birth, it just needs to be constantly supported in them. It will thus become a part of their life, giving them a good foundation for the future. They too can later find support during difficult life situations in sports and actively spent free time.

Source: https://www.youtube.com/watch?v=GNWaWJm1A1g

Regular movement contributes to the overall improvement of immunity, which is related to physical and mental condition. If you feel that nothing makes you happy anymore, that you have more problems than the joys of life or that you are under constant stress, try to slow down your pace. On the other hand, start moving more and doing sports. The hardest thing is to start and maintain regularity. However, you will be rewarded with a better mood, a better sense of yourself and better interpersonal relationships.

Author: Katarína Bačíková

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