Most recent studies suggest that the risks of depression are 25 to 30 percent lower among people who run 15 minutes a day or who walk for an hour. It shows sleeping better, improving endurance, relieving stress, boosting energy and stamina, and bolstering mental alertness.
Your physical body feels better, and so does your mental body when you exercise. Exercise counteracts and even improves many health concerns, like high blood pressure, diabetes, and arthritis.
This step redirects the blood flow that surrounds the universe and flows to the brain, which impacts the physiological reactivity to stress. Exercise releases good endorphins and other natural brain chemicals that will improve your well-being.
Other advantages of physical activity include a break from stressors, a sense of achievement from becoming more self-sufficient, heightened self-esteem, and social interaction.
How to use exercise for better mental health
Opening that workout app to get started can be challenging when you're already mentally struggling. Starting and maintaining motivation can be overwhelming.
Please look at what you like to do and consider what might get in the way before you do it. If you choose an activity you enjoy, you’ll have less resistance. Focus on the targets that suit you will not feel so overwhelming.
Lastly, prepare for setbacks. Be forgiving yourself and devise a Plan B. Was your gym suddenly closed? No problem — where can you take a walk? Here’s how to get started using exercise to boost your mental health.
Any Exercise Is Better Than None
A recent study found that those who squeezed in two brief workouts during the weekend will receive nearly as much benefit as those who exercise more regularly. It's better to do something than nothing at all!
How to Fit Physical Activity into Your Daily Life
When you’re making your plan, be honest about your current lifestyle. Are you someone who drives to work but could bike to it or take the bus, which you need to walk 10 minutes to? Can you squeeze in for a 15-minute walk during your lunch break? You don’t have to run a marathon; even just moving, whatever that may be that gets you off the couch, can increase your mood.
FAQs
How Much Exercise Is Enough Each Day?
Research says the magic number is 30 minutes a day, so long as it is at a moderate or “brisk” intensity. You can break those 30 minutes per day of exercise into three sets of 10-minute times, and it still works just as well.
Does My Daily Physical Activity have to be Structured?
It doesn’t! Some studies suggest that movement — regular walking is enough, experts say, not just structured exercise programs — might improve mood.
What qualifies as “moderate exercise”?
Moderate activity should cause you to breathe harder than normal but not out of breath. Your body should feel warmer with movement but not overheated or extremely sweaty.
Final Thoughts
So, go on and get out there. Stop over-complicating your daily workout routine or creating excuses to avoid getting active every day. Do it and enjoy its benefits over time.
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