Physical Exercise and Mental Well-being

We have always known the physical benefits of a good workout regimen and as long as it leads to the desired physiological effects such as weight loss, reduced blood sugar levels, good cardiovascular health, we try to stick to it and sell it out to others. But do we really know what a consistent exercise routine can do for our brain? A daily exercise routine adds fuel to our brain to carry out not only the physiological functions of the body but also to enhance our mental well-being. It helps in improving our sleep, directly enhances our mood and memory, increases our concentration and alertness and has also been found to decrease incidence of anxiety and depressive episodes by a significant number.

Researches over the years have shown that a daily physical exercise routine for depressive patients can work as effectively as an antidepressant or even cognitive behavioral therapy and as a result of which physical exercise is prescribed as a necessary modality under treatment for a variety of mental illnesses by professionals. This is because physical exercise reduces the level of stress hormones such as cortisol and increases the level of endorphins or ‘feeling good’ hormones, serotonin and dopamine.

As major mental illnesses such as depression and anxiety are caused by reduced levels of neurotransmitter serotonin, physical exercise works in same ways as antidepressants do, in increasing the serotonin levels in the synaptic cleft of neurons. It also promotes other changes such as neural growth, reduced inflammation and new neural connections that promote feelings of calmness and well-being.

Also, physical workout distracts a person temporarily from the cycle of negative thoughts that often traps them and makes them helpless and thus exercise can help provide an outlet to release their pent up frustration and anger. Apart from this, another mechanism through which a good workout can increase mental well-being is through increased feelings of self-efficacy and mastery achievement.  Accomplishing set workout goals and rewarding oneself for those accomplishments can instill in a person a sense of mastery and increase the confidence to approach other things in life with equal exhilaration.

In order to maximize the benefits of your daily exercise, an element called ‘mindfulness’ can be added, which means to be there in the present moment without judgment. So next time, you run or do an exercise, make sure to feel the strain your muscles cause or the force with which your feet touches the ground, without thinking of anything and anyone else.

Physical exercise is not only beneficial for adults, but also for children having a range of illnesses including ADHD. Studies have confirmed the effectiveness of daily exercise in managing symptoms of ADHD. Exercise increases the levels of neurotransmitter dopamine, and directly reduces impulsivity and inattention and enhances executive functioning.

Thus, a daily exercise routine confers more benefits as one can think of.

Now, one may be perplexed as to how much time or what exercises to include to reap maximum benefits. Don’t worry, we have it all cover for you. Researches show that you need not do a strenuous workout or spend hours doing it. Just a 30 minute modest workout or even brisk walking, 4-5 times a week can do wonders for you. Start with activities you enjoy and slowly increase your pace and observe the difference the workout can make to your body, your mood, your smile, and your overall well-being.

So, buck up and go for that run you have been planning for days now. Don’t forget to reward yourself with a healthy smoothie or a protein bar afterwards and shine bright with that glowing face the run will bring you.