We all understand the importance of exercise in maintaining physical health, but did you know that exercise and mental health are also closely connected? Research shows that regular physical activity significantly improves mental health and emotional well-being while reducing the likelihood of mental illness.

Engaging in exercise and mental health activities consistently lowers the risk of developing mental health disorders. It also plays a key role in managing certain conditions like depression and anxiety.

For instance, studies reveal that in cases of mild to moderate depression, exercise can be as effective as antidepressants or psychological therapies such as cognitive behavioural therapy.

Incorporating exercise and mental health practices into your daily routine boosts physical fitness and can be a powerful tool for maintaining emotional stability.

Even when combined with other treatments, regular physical activity enhances the overall outcome, making exercise and mental health care an essential part of any well-rounded treatment plan.

Why does exercise make us feel better, mentally?

People who exercise regularly often do so because it makes them feel good. Exercise boosts mood, concentration, and alertness and helps foster a positive outlook on life.

The connection between exercise and mental health is complex. Inactivity can contribute to mental illness and result from it, but exercise offers numerous mental health benefits, including:

• Exercise changes levels of chemicals in the brain, such as serotonin, stress hormones, and endorphins.
• Regular exercise improves sleep, which in turn helps manage mood.
• It enhances your sense of control, coping ability, and self-esteem. Achieving fitness goals often makes people feel accomplished.
• Exercise distracts from negative thoughts and opens the door to new experiences.
• It creates opportunities to socialize and gain support when exercising with others.
• Physical activity increases your energy levels.
• It serves as a productive outlet for frustrations.
• Exercise reduces skeletal muscle tension, promoting relaxation.

The physical benefits of exercise are equally crucial for those with mental illness. It improves cardiovascular and overall health, which matters because people with mental health challenges are at greater risk of developing chronic conditions such as heart disease, diabetes, arthritis, and asthma.

Exercising for Your Mental Health

You might wonder how much exercise you need to boost your mental health if you haven’t made it part of your routine yet.

Exercise can make a difference in your mood and thinking patterns even at low or moderate intensity – you don’t need to work out strenuously or for long periods.

Adults should stay active most days, according to Australia’s physical activity and sedentary guidelines. You can aim to complete 2.5-5 hours of moderate physical activity weekly, like brisk walking or swimming.

Alternatively, you can engage in 1.25-2.5 hours of vigorous activities weekly, such as jogging, fast cycling, or team sports. You can also mix both moderate and vigorous activities.

Remember that any movement will benefit you more than staying inactive. You can improve your mind and body through leisurely walks, stretching, or yoga. Even daily tasks like sweeping, mopping, or vacuuming can give you a mild workout.

Starting Your Exercise Journey

You might feel nervous about beginning an exercise routine after a long break, but creating a structured plan will help you initiate and maintain your fitness journey.

Increase your chances of success by following these key steps:

• Visit your GP or an accredited exercise physiologist before beginning your fitness journey, and maintain regular check-ins as you progress through your exercise plan
• Select activities that bring you joy or have previously made you happy, ensuring they match your current fitness capabilities and physical abilities
• Begin with modest goals – gradually increase your activity levels over time. Mix different types of exercises to maintain your interest and motivation
• Mark your exercise sessions in your diary or calendar, transforming them into non-negotiable appointments in your daily schedule
• Review your exercise plans consistently, and switch to different activities when your current routine stops serving your needs or interests

Try Exercising Outdoors for Enhanced Benefits

You can dramatically improve your exercise results by taking your workout into the fresh air and natural surroundings.

Research participants have reported experiencing significantly higher levels of vitality, enthusiasm, and pleasure when they walk outside rather than indoors. They also note feeling increased self-esteem while experiencing reduced tension, depression, and fatigue after outdoor walks.

People who choose outdoor exercise consistently express greater motivation to continue their fitness routine compared to those who exercise indoors.

Studies show outdoor exercisers dedicate more time to their workouts and maintain higher frequencies of exercise sessions compared to indoor fitness enthusiasts.

How You Can Increase Your Daily Activity

Transform your daily routines into opportunities for exercise. Choose to walk or cycle for short trips instead of driving your car.

Step off public transport one stop early and energize yourself with a brisk walk to your destination.

Spend quality active time with your children by walking them to school.

Turn household tasks into mini workouts – tackle the garden beds, wash your car by hand, or give your windows a thorough cleaning.

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