Effects of Exercise on Mental Health

Did you know that regular physical exercise can actually increase the volume of parts of your brain? Namely, the parts of your brain that coordinate memory and thinking.

Exercise literally expands your brain.

When you go for your morning run or complete sets at the gym, you're doing more than getting your heart rate up. Exercise has been shown to:

• Improve sleep
• Increase energy levels
• Reduce tension
• Boost self-esteem
• Improve social skills

The list goes on...

We believe that understanding all the benefits of exercise is the best motivation to get up and start moving. That's why it's important to remind ourselves of what's going on in the brain when you work out.

Exercise Time for Mental Health

Australian government guidelines for physical activity for adults recommend:

• 2.5 - 5 hours of moderate exercise per week
• 1.25 - 2.5 hours of vigorous exercise per week

Moderate exercise includes things like casual swimming, going for a walk, playing golf or household chores like mowing the lawn. Vigorous exercise includes activities like cycling, aerobics, jogging, and more intense sports like football or tennis.

They also recommend muscle-strengthening activities on at least 2 days a week, including:

• Push-ups
• Pull-ups
• Squats/lunges
• Lifting weights

Having said all that, it's important to cater your workout to your needs. Depending on your age, abilities or medical conditions, you may want to do more or less than the recommended amount/intensity. Make sure to listen to your body or consult your doctor if you have any concerns.

Workouts and Mental Health

Serotonin

Serotonin is a hormone and neurotransmitter that affects almost every function in the body. This includes your sleep schedule, digestion, motor skills, emotional regulation, recovery and much more.

Exercise has been shown to naturally increase serotonin levels and combat feelings of depression and anxiety. This has wide-ranging benefits, helping you feel better and function better in your day-to-day life.

Good Night's Sleep

Do you ever get in bed at night, turn off the lamp and find yourself laying there for hours on end before you ever get remotely sleepy? Studies have shown that regular exercise during the day can reduce the time it takes to get to sleep, as well as limiting nighttime awakenings.

The Sleep Foundation recommends the following types of exercise for different sleep problems:

• Aerobic/resistance exercise in the morning: generates earlier melatonin release to help you feel sleepier in the evening.
• High-intensity exercise in the afternoon: reduces wakefulness for a deeper sleep at night.
• Light resistance/aerobic exercise in the evening: fewer nighttime awakenings.

Getting a good night's sleep is absolutely essential for your mental health as it ensures the proper functioning of your mind and body throughout the day. It will leave you feeling less irritable, more switched-on and in an all-round better mood.

Improves Self Esteem

Sometimes just feeling good about yourself is a goal in and of itself. This can work in a number of ways. Overcoming challenges and beating personal records gives you a confidence boost and makes you feel like you're working towards something.

Even just the challenge of finding time to exercise every day can be gratifying to achieve, giving you that burst of self-esteem that keeps you going throughout the day.

Keep You Away from Negative Thoughts

Physical exercise also had the added benefit of getting you out of your head and into your body, snapping you out of negative thought spirals. Many people report improved anxiety and depression from regular exercise, as it gives them something to focus on other than worrying.

Improves Social Skills

People who are more physically active generally have more opportunities for social connection. This is especially true if you're engaging in things like community sporting events, local running groups or group gym classes. You'll naturally find that striking up conversations becomes easier and you're more likely to have positive feelings about the people around you.

Increase Energy Levels

It can seem paradoxical that more exercise can lead to having more energy throughout the day. This is due to several factors:

• Greater production of mitochondria in muscle cells, increasing your energy supply by converting more glucose and oxygen into energy
• Oxygen circulation increases, providing more energy to cells and allowing the body to use its energy more efficiently
• Better nighttime sleep, leading you to be less drowsy during the day

Good Way to Vent Out

There's a growing trend in recent years called "rage workouts." These are high-intensity exercises specifically designed to channel frustrations and anger into physical activity. This works by grounding your feelings back into your body, instead of angry thoughts swirling endlessly around in your mind. It's a way to process emotions through physical movement.

But it doesn't need to be a high-intensity, high-impact exercise to be an effective rage workout. Slow, controlled exercises like Yoga, Pilates or even meditation can be great ways of grounding yourself and your feelings, calming your nervous system and getting you out of your head.

Conclusion

Now you should have all the motivation you need to get moving again. Remember, there are so many different types of workouts out there, so feel free to try different things until you find something that fits. Explore Lifespan Fitness' full collection of cardio, strength, Pilates, recovery equipment and much more to find the workout that's best for you.

If you ever need any guidance or assistance with your decision, feel free to reach out to our friendly team and we'll be happy to help you out.