How Can Physical Fitness Be Beneficial for Mental Health?

When you want to tackle mental health issues, a physically active lifestyle can be a crucial tool. Benefits can be gained through it. A report published in the Journal of Psychosomatic Psychiatry in 2019 highlighted that physical activity is highly effective in preventing depression. Prior to that, a 2015 research report also indicated that exercise can be as beneficial for depression as antidepressants and psychotherapy.

Professor Nina Metri from the Institute of Sports, Physical Education, and Health Sciences at the University of Edinburgh says that we have long known that exercise provides a positive psychological and neurochemical response, making us feel better. When we exercise, our brain releases pain-relieving chemicals similar to those found in depression medications. Moreover, exercise boosts self-confidence, prepares you for new tasks, and increases social interaction. This combination of factors contributes to our well-being.

If you are dealing with mental issues and have understood the importance of exercise, the best advice is to start with simple workouts. Set achievable goals and continue gradually. Celebrate each accomplishment. You may encounter some setbacks along the way, but don’t lose heart. The journey to fitness is not always straightforward. You might feel good after one run, but the next day, it might seem less rewarding. It’s better to have a reliable friend to keep you accountable.

To overcome depression and lead an active life, start with a daily 10-minute walk and gradually increase it. Your initial goal should be 7,000 steps per day, and eventually, aim for 10,000 steps. Experts recommend 10,000 steps daily.

Germain Johnson, who trains patients with depression and anxiety, advises avoiding cardio exercises as they can increase heart rate and exacerbate anxiety. Instead, focus on strengthening exercises, such as weightlifting, to track improvement based on the weight lifted.

You can’t exercise all the time. Research suggests not exceeding 45 minutes of exercise at a time, three to five times a week, to have a positive impact on mental health. Dr. Adam Checkwood from Yale School of Medicine, who has examined 1.2 million American patients and authored various research reports on exercise and mental health, finds cycling and team sports particularly beneficial. If that’s not possible, walking or doing household chores is better than leading a sedentary lifestyle.

Experts recommend exercising during off-peak gym hours when you’re less likely to be noticed. Discuss a specific time and place with the gym manager, with afternoon generally being more suitable. Especially when fighting depression, getting up early can be challenging.

Maintaining a natural lifestyle is also beneficial for mental health. Sunshine provides vitamin D, which is effective in improving mood. Therefore, choose an exercise spot that is open and sunny. If you feel isolated, consider planting trees or sowing seeds with friends. Many activities can be done for free.

If you prefer exercising in a group rather than alone, it is a better option. Being part of a team can have a more positive impact on your mood. However, if your mood deteriorates while exercising in a group, leave the place quickly. Experts suggest that yoga classes might be a better alternative to group exercises, starting with light yoga.

Those who feel anxious about their bodies should avoid the gym and opt for outdoor activities and exercises. Always consult with experts on depression and anxiety when choosing exercises and activities. They can provide a balanced approach.

If you prefer not to leave the house for exercise, there are many videos available online that you can use to start a home workout routine. Although hiring a personal trainer at home is the most effective option, it might not be financially feasible for many. In such cases, exercising with the help of online videos is a good alternative.