Regular exercise boosts mental health

People do not run out of excuses to stay away from exercise, even though they know it’s good for them. Less than 10% in the Philippines are engaged in exercise. I was in a meeting earlier and the young bank executive before me said she has always struggled going past three visits to the gym. “Maybe you think you don’t need it yet,” I said, “but as you age, you will really need it.”

Exercise is not only for those who want to improve their looks, regular exercise is very important for our health. In fact, it is a very important tool to improve one’s mental health as well. Studies have revealed that exercising on a regular basis helps in relieving depression, anxiety, ADHD, and other mental conditions.

Exercise relieves stress, improves memory, enhances the quality of your sleep, and uplifts your overall mood. Regardless of one’s age or fitness level, regular exercise can improve your health and disposition.

What is the trigger for a person to stick to an exercise program? In general, people get motivated to exercise regularly because of the added energy exercise brings. It’s really funny how a lot of people use the lack of energy as an excuse not to work out. In truth, if you don’t use it, you lose more of it.

Beyond The Physical

Physical activity is an effective way to manage stress.  Exercise is a positive way to release the tension in the body. When the body feels better, so does the mind.

Research also shows that exercise can treat mild to moderate depression. In fact, studies show that in addition to relieving the symptoms of depression, regular exercise can also prevent a relapse.

Exercise can break the cycle of negative thoughts that feed depression. Exercise promotes positive changes in the brain that include neural growth, reduced inflammation, and new activity patterns to promote the feeling of balance and well-being. Endorphins are released in the brain, energizing the spirit.

It is a natural remedy for anxiety. Break the flow of constant worry in your head by focusing on your breathing, or concentrate on your contracting muscles.

Experts say that exercise increases the levels of dopamine, norepinephrine and serotonin in the brain which has a positive effect on concentration, memory, mood, and motivation.  Hence, exercise can help reduce the symptoms of ADHD.

Regular workout can boost concentration and mental agility.  It also stimulates the growth of new brain cells that help prevent age-related mental decline.  Meeting your exercise goals provides a sense of achievement and sense of self-worth. It can make you feel strong and powerful.

Getting Started

Easier said than done. The hardest part is to start exercising when you have never started or have stopped for a long time.

Start small. Allot even just five minutes, then slowly build it to 30 minutes five times a week.  The most important thing is for you to commit to a regular physical activity. Build a habit. Before you know it, you will be exercising longer, feeling better, and you will have more energy to try new exercises.

How do you know you are doing enough? You should be breathing heavier than usual but not to the point of being out of breath.  Breathe in through your nose, and breathe out through the mouth. You should be able to talk while doing the exercise.  It is likewise normal for the body to feel warmer while doing the exercise.

Remember that exercise is a natural energizer. So, if you feel exhausted, try even just a five-minute walk. The energy it will create will probably allow you to walk longer or do other exercises.

Exercise at the time of day when your energy is at its peak. If you are a morning person, then exercise in the morning.

Find a physical activity that you enjoy. If you have a pet dog, an exercise commitment can be as simple as walking the dog in the neighborhood every day.  It is not only good for you, it will also do your pet a lot of good.  Wear comfortable clothing and the right pair of shoes.

Recruit your friends or family members to join your exercise.  But if you really feel you do not have that spare time for exercise, then just fill your day with physical activities.

Do more chores in the house such as cleaning the house, washing the car or gardening.  Bike or walk to work. Use the stairs instead of the elevator. Play basketball, bowling or badminton with your kids.

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Post me a note at mylene@goldsgym.com.ph or mylenedayrit@gmail.com.