Everyone talks about the benefits of physical exercise, such as improved cardiovascular health, increased muscle strength, delayed ageing, decreased chances of developing chronic conditions like Diabetes Mellitus or high Blood Pressure.

But did you know that physical activity has mental health benefits too? That’s right! Sweating a day keeps problems at bay, or at least problems related to your mental health… that’s for sure.

Before learning about the mental health benefits of physical exercise, let’s understand what mental health is.

What is Mental Health?

Mental health is defined as a collection of different aspects which includes, the emotional, psychological and social well being of the human brain. Our mental health defines how we think, act and feel.

Mental health influences who we are as an individual. It is important at every stage from childhood to adulthood. It affects the way you manage stress, how you make decisions, how you interact with others around you.

Capital letters block placed together saying “MENTAL HEALTH”. — Physical activity impacts our mental health.

Now the main question arises, how does physical exercise provide mental health benefits?…

Importance of Physical Exercise for Brain Health

When you perform any sort of physical activity your brain releases chemicals that have an impact on the way you feel.

Physical activity causes an increase in the levels of serotonin and endorphins. It also decreases the level of stress hormones. These chemical interactions help to improve our mental health.

Some of the benefits of exercise on the brain include:

1. REDUCES DEPRESSION

Exercise is a powerful tool for dealing with depression. High-intensity exercise leads to reduced inflammation and more endorphins which create a feeling known as “runner’s high” in the body.

Whereas, the benefits of continuous low-intensity exercise include the release of growth factors that cause your nerve cells to grow and form better connections in the brain. This leads to an improvement in brain function and can reduce the symptoms of depression.

Want to know more about depression? Read our blog,“Demystifying depression and suicides” for more information!

If you are looking for personalised 24/7 care of your mental health then Zyla can provide you with the right guidance and treatment. Feel free to download the Zyla app or visit our website-Zyla.in.

2. IMPROVES SELF-ESTEEM

One of the benefits of physical exercise is that it helps tone the body and increase strength along with increased cardiovascular fitness. It can lead to a better body image as well provide a sense of achievement for sticking to a routine and being self-disciplined.

3. INCREASES COGNITIVE FUNCTION

Another important benefit of physical exercise is that it can literally increase your brainpower! That isn’t an overstatement. Research shows that exercise increases the size of the hippocampus — the part of the brain responsible for memory and emotion!

Exercise improves cognitive function ie, the way the brain thinks, learns, reasons, problem solves and makes decisions. This further underlines the importance of physical exercise for brain health.

4. REDUCES ANXIETY

People who struggle with anxiety tend to be more sedentary and do less physical exercise. Research shows aerobic exercise can provide mental health benefits for people dealing with anxiety. Exercise can:

Be a distraction
Reduce muscle tension
Increase anti-anxiety neurotransmitters like — Serotonin, GABA, and endocannabinoids
Increase mental strength

A woman experiencing stress. — Exercising helps reduce anxiety.

Read our blog on Living the present moment consciously to learn more effective tools to deal with anxiety.

Now that we know what mental health is and the importance of physical exercise and brain health, let’s explore in detail the various benefits of physical exercise on mental health!

Mental health benefits of physical activity

The mental health benefits of regular physical activity includes:

1. ENERGY BOOST

One of the benefits of exercise is the increase in the blood supply, which leads to a boost in the oxygen supply. It is no secret that oxygen is a major element of life. This increase in oxygen levels helps our cells in using energy more efficiently.

2. HAPPY MOOD

Another benefit of exercise is to improve mood by releasing endorphins which reduces the chances of having anxiety, depression and mood disorders. A happy you is always a better you.

3. DECREASE IN STRESS LEVELS

According to a study that specifically analysed the importance of physical activity in managing stress, aerobic/endurance exercise has been the most effective in reducing stress hormones in the body.

Did you know according to the study only 20 minutes of light aerobic exercise is enough to reduce stress? Less stress means you will have a reduction in tension and mental fatigue that comes along with stress.

Managing stress is important so that diabetes, cholesterol and blood pressure etc are all under check. If you have any of these chronic conditions, Zyla can provide you with the right guidance. Feel free to download the Zyla app or visit our website-Zyla.in.

4. BATTLING NEGATIVE THOUGHTS

When you put your mind in performing exercises or playing any game, you distract yourself from the negative thoughts in your mind hence, breaking the hurtful cycle of thoughts.

Of course, there are other ways to distract yourself but what’s better than working on your mental and physical health at the same time.

5. MIND TRAINING

It’s no secret that physical activity in your life requires a lot of effort. You cannot be motivated all the time and it’s the days when you don’t feel good but still manage to show up for yourself that count.

When you show up for yourself every day, it creates a sense of discipline. This discipline trains your mind to put in effort without thinking much about the results.

6. SENSE OF ACHIEVEMENT

When you create an exercise program and stick to it, you create goals and achieve them. This creates a sense of accomplishment in your emotional parameter, giving you the assurance that there is nothing you can’t do!

7. INCREASE IN CONFIDENCE

Lack of confidence mostly arises from how you perceive yourself. One of the well-known benefits of exercise is the improvement in self-confidence. It tones the body and makes the skin radiant, both of which boost confidence.

8. INCREASING BRAIN POWER

We have already read about the importance of physical exercise on brain health. Exercise can increase brain function, improve your cognitive abilities, improve focus and concentration — all of which help you handle your daily tasks with ease and efficiency.

It is now quite clear that there are many mental health benefits of exercise. The main concern you still might have is how much exercise should you be doing to gain these wonderful benefits?

Did you know?

A health survey was conducted in 2009 to understand the relationship between physical activity and mental health. As per the study only 20 minutes of any type of physical activity per week is required to have benefits on your mental health. That’s right, only 20 minutes!

I am sure you can spare 20 minutes out of 24 hours for your mental health. Now let’s talk about the types of exercises you can include in your routine.

Activities to Include in your Exercise Regime

These 20 minutes of your day should not feel like a punishment, burden or chore that has to be done. To make sure this doesn’t happen, choose physical activities that you like and will enjoy doing every day.

The chances of succeeding in having a regular exercise routine will increase if you choose a routine you actually enjoy.

A woman running in the evening. — Make sure to exercise 30 minutes per day.

Some physical activities that you could do include:

You can go for walks in the morning or evening, spending time in nature adds to the relaxing effect.
Play a sport that you like or used to play, back in school that you enjoyed and sometimes miss.
If dancing is your favorite activity, make sure you make some time and dance your heart out.
Joining a yoga class is also a good way to include physical activity.
Exercise with a friend or in groups, that makes the workout session more enjoyable and helps you in being more consistent with your fitness.

The mental health benefits of exercise are truly endless — from improving brain function, and neural connections to improving self-esteem and building resilience. Including just 20–30 minutes of exercise, a day can start improving your mental health.

While the biggest challenge lies in getting started, it isn’t an impossible task. Choose an exercise routine that you enjoy, and start slow. Watch your favourite show on the treadmill or create a playlist for your workout that will get you excited.

Start with 5 or 10 minutes of exercise. Increase from 10 minutes to 20 minutes and before you know it, you will be exercising for 30–40 minutes every day and looking forward to your daily workout routine!

If you’re seeking help to improve your health and want to better manage your health conditions, you can download the Zyla app or visit our website Zyla.in and check out the health program which is suitable for you.

Zyla has a team of 50+ medical experts who can provide personalised treatment through a holistic approach. Start your health journey today!

Stay strong! Stay healthy!