Exercising regularly is often considered beneficial for physical health. However, research shows that it can also have a significant impact on mental health. In this article, we will explore five science-backed reasons why exercise boosts mental health.
1. Exercise Can Reduce Symptoms of Depression and Anxiety
According to the Anxiety and Depression Association of America, anxiety and depression affect around 40 million American adults, causing a variety of symptoms such as irritability, fatigue, and insomnia. Research has shown that regular exercise can be an effective way to reduce the symptoms of depression and anxiety. This is because exercise helps boost the production of endorphins, which are neurotransmitters that promote positive feelings.
A 2019 study published in the Journal of Psychiatric Research found that participants who engaged in regular exercise for four months experienced a significant decrease in anxiety and depression symptoms. Another study conducted by Harvard University found that exercise was just as effective as medication in treating symptoms of depression.
2. Exercise Can Improve Cognitive Function
Physical exercise is not only beneficial for our body but helps to improve cognitive function too. Various studies have shown that exercise can enhance memory, focus, and decision-making abilities. Exercise helps to increase blood flow to the brain, which facilitates the delivery of oxygen and nutrients.
A study published in the journal Psychophysiology found that aerobic exercise improved cognitive function in older adults. Another study conducted by the University of British Columbia found that regular exercise can increase the size of the hippocampus, which is the part of the brain that is responsible for memory and learning.
3. Exercise Can Boost Self-Esteem
Self-esteem refers to our perception of ourselves and our worth. People with low self-esteem often experience negative emotions such as anxiety and depression. Exercise is an effective way to boost self-esteem since it can make individuals feel more confident in themselves and their abilities.
A study published in the journal Medicine and Science in Sports and Exercise found that participants who exercised regularly experienced significant improvements in their self-esteem. Additionally, research conducted by the University of Florida found that weightlifting improved self-esteem in both men and women.
4. Exercise Can Reduce Stress
Stress is a common experience for many people, and it can have negative consequences on both physical and mental health. Regular physical activity helps to reduce stress by promoting the release of endorphins and reducing levels of the stress hormone cortisol.
A study conducted by researchers at the University of Maryland found that participants who exercised regularly had significantly lower levels of perceived stress when compared to those who were inactive. Another study published in the Journal of Sport and Exercise Psychology found that exercise can help individuals cope with stress by providing an opportunity for social support and enhancing emotional resilience.
5. Exercise Can Improve Sleep Quality
Sleep is an essential aspect of physical and mental health. Poor sleep quality can have a detrimental effect on our wellbeing, causing symptoms such as fatigue, irritability, and poor concentration. Exercise has been shown to improve sleep quality, according to a study published in the Journal of Sleep Research.
The study found that individuals who engaged in regular physical activity had an easier time falling asleep, stayed asleep for a longer period and experienced better sleep quality overall. Exercise promotes relaxation and can help to regulate the body’s circadian rhythm, which is responsible for regulating sleep-wake cycles.
Conclusion
Regular exercise offers numerous benefits for mental health. It can reduce symptoms of depression and anxiety, enhance cognitive function, boost self-esteem, reduce stress, and improve sleep quality. By making exercise part of a daily routine, individuals can improve their mental health and overall wellbeing.
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