It’s no secret that life can get overwhelming at times. Between work deadlines, family responsibilities, and everything in between, it’s easy to feel stressed or anxious. While there are many ways to cope with stress, one of the most powerful (and often overlooked) strategies is exercise. You’ve probably heard people say that exercise can help reduce stress, but how exactly does it work? And why does it have such a positive effect on our mental well-being?
Let’s look at the role of exercise in detail:
- How exercise affects the brain
- Best types of exercise for mental health
- Making exercise a sustainable habit
- The right exercise for your mental well-being
The connection between physical activity and mental health is well-established, and research consistently shows that exercise has a profound impact on reducing symptoms of stress and anxiety. In this article, we’ll explore how exercise affects the brain, the best types of exercise for mental health, and how to make exercise a sustainable habit that works for you.
How exercise affects the brain
Exercise isn’t just good for your body—it’s great for your mind too. When you engage in physical activity, several processes happen in the brain that contribute to stress and anxiety reduction.
Endorphin release
Exercise triggers the release of endorphins, the brain’s natural “feel-good” chemicals. Endorphins are neurotransmitters that interact with receptors in the brain to reduce pain and induce feelings of pleasure. They are often referred to as the body’s natural mood elevators, and they play a major role in creating the sense of well-being and euphoria that many people experience after a workout. This “endorphin rush” helps to elevate mood and counteract feelings of stress or anxiety.
Boosting serotonin
Another key player in exercise’s effect on mental health is serotonin, a neurotransmitter that plays a crucial role in regulating mood, sleep, and appetite. Exercise increases serotonin levels, which can have a positive impact on feelings of anxiety and depression. When serotonin is released during physical activity, it helps improve mood and create a sense of calm and happiness.
Reducing stress hormones
When we’re stressed, the body releases cortisol, often referred to as the “stress hormone.” While cortisol is important in short bursts (it helps you react to danger, for example), prolonged elevated levels can lead to negative mental and physical health effects. Exercise helps to lower cortisol levels, which means that regular physical activity can help reduce the long-term effects of stress on the body and mind.
Best types of exercise for mental health
Not all forms of exercise are created equal when it comes to managing stress and anxiety. While any form of physical activity is beneficial, some types of exercise are particularly effective for improving mental well-being.
Yoga is one of the best exercises for both the body and the mind. By combining gentle movement, breathing techniques, and meditation, yoga helps calm the nervous system and reduce stress. The deep breathing practiced in yoga increases oxygen flow to the brain, helping to release tension and promote relaxation. The mindfulness aspect of yoga also encourages you to focus on the present moment, which can be a powerful tool for managing anxiety. Research has shown that yoga can be just as effective as other forms of exercise in reducing symptoms of anxiety and depression.
Cardiovascular exercises, such as running, cycling, or swimming, are great for boosting heart rate and increasing endorphin levels. The repetitive nature of cardio exercise, along with its focus on endurance, allows the mind to enter a state of flow, helping to take your attention off worries or anxious thoughts. Cardio is also particularly beneficial for people with high levels of stress, as it improves the body’s ability to handle stress and helps build mental resilience.
While cardio exercises are excellent for stress relief, strength training (like weightlifting) also plays a significant role in reducing stress and anxiety. Lifting weights or doing bodyweight exercises helps to build confidence, increase strength, and release pent-up tension. The focus required during strength training can also help to distract from negative thoughts and improve self-esteem. Plus, strength training has been shown to promote the release of neurotransmitters that regulate mood, further enhancing its positive effects on mental health.
Making exercise a sustainable habit
Starting an exercise routine is one thing, but making it a sustainable habit is another challenge entirely. If you want to enjoy the mental health benefits of exercise, it’s important to find ways to make physical activity a regular part of your routine. Here are some tips to help you stay consistent:
- Find activities you enjoy: The key to sticking with exercise is to choose activities that you genuinely enjoy. If you don’t enjoy running, then don’t force yourself to run every day. Instead, try activities like dancing, hiking, or playing a sport that you find fun. When you enjoy the exercise you’re doing, it doesn’t feel like a chore, and you’re more likely to stick with it in the long run.
- Start small and set realistic goals: If you’re new to exercise, it’s important to start small. Set realistic goals that are achievable, like committing to 20-30 minutes of exercise a few times a week. Gradually increase the duration and intensity of your workouts as your fitness improves. Starting with small, manageable goals helps build confidence and keeps you motivated.
- Make it a routine: The more you make exercise part of your routine, the easier it becomes to stick with it. Try to schedule your workouts at the same time each day or week, so it becomes a non-negotiable part of your life. Whether it’s a morning yoga session or a lunchtime walk, consistency is key.
- Reward yourself: Celebrating your progress and rewarding yourself for sticking with your exercise routine is important for maintaining motivation. After completing a workout, treat yourself to something you enjoy, whether it’s a relaxing bath, a movie, or your favourite snack. Positive reinforcement helps to keep you on track and makes exercise feel like a rewarding experience.
Let’s recap – here’s our FAQ in mental well-being and exercise
How does exercise benefit mental health?
Exercise boosts mental well-being by releasing endorphins (feel-good chemicals) in the brain, reducing stress and anxiety. It also helps to lower cortisol (the stress hormone), improve mood, and increase serotonin levels, which contribute to better emotional regulation and mental clarity.
What types of exercise are best for reducing stress and anxiety?
Yoga, cardiovascular activities (such as running, cycling, or swimming), and strength training are all great for managing stress and anxiety. Each type of exercise promotes mental well-being by reducing stress hormones, increasing endorphins, and enhancing focus and resilience.
How often should I exercise to see mental health benefits?
For the best results, aim for at least 30 minutes of moderate exercise most days of the week. Even small amounts of regular physical activity can significantly reduce symptoms of stress and anxiety, improve mood, and boost overall mental well-being.
The right exercise for your mental well-being
“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” – Carol Welch
Exercise is one of the most effective and accessible ways to manage stress and anxiety. Whether it’s yoga, cardio, or strength training, physical activity has the power to improve your mood, reduce stress hormones, and enhance mental clarity. By incorporating exercise into your routine and making it a consistent habit, you can experience the long-term mental health benefits that come with movement.
- Exercise can result in a healthy endorphin release, it can boost serotonin and reduce stress
- Any type of exercise can be helpful, especially Yoga, cardio and weight training are known to have an especially positive effect
- Incorporate exercise into your daily routine and don’t forget to reward yourself
Remember, exercise isn’t just about getting fit: It’s about taking care of your mind, too. So, get moving, have fun, and prioritise your mental health. Your body and mind will thank you for it!
