It is well Known that exercise can improve countless physical conditions, ranging from being overweight to having high blood pressure. Less commonly known is that regular physical activity also has many mental health benefits.
How much should I exercise?
To reap the benefits of physical activity, it is recommended that adults do at least 150 to 300 minutes of moderate-to-vigorous-intensity exercise each week.
Moderate and vigorous physical activity looks different from person to person. What one person defines as moderate exercise may be considered vigorous for another, depending on their age, health status and current fitness level. For example, the average target heart rate for a 30-year-old is approximately 95-162 bpm, while the average target heart rate for a 50-year-old is approximately 85-145 bpm. Consult
your physician or kinesiologist to discuss safe and appropriate types of exercise for you.
Mental health benefits of exercise
The mental health benefits of exercise result from positive changes in your body and brain. Some of these benefits include:
- Preventing and treating depression and anxiety When you exercise, your body produces chemicals like dopamine, endocannabinoids and serotonin. These chemicals help you relax and feel more pleasure and less pain. People who are regularly active have been found to be less depressed than inactive people. Physical activity can also reduce anxiety levels and help treat panic attacks, as a result, physical activity is often recommended in combination with medication for treating depression and anxiety,
- Boosting your mood Physical activity can help improve your mood. During physical activity, your body increases its production of endorphins, which are hormones that can positively impact your mood. Participants in a study reported feeling more content, more awake and calmer after being physically active compared to periods of inactivity. Moreover, the effect of physical activity on mood was greatest when mood was initially low.
- Sharpening your mind Research has shown that people who exercise routinely have more blood flow to the brain and better brain functioning. Regular physical activity can also promote the growth of certain parts of the brain, like the hippocampus, which helps store memories. As a result, physical activity can help improve your concentration and memory as you age.
- Relieving stress When we feel threatened or upset, our body's defenses create a stress response, which can cause sleeping problems, sweating and loss of appetite. These symptoms are a result of the increased production of stress hormones like cortisol and adrenaline, which are produced to help us react to perceived threats. Fortunately, physical exercise can reduce the amount of cortisol that the body produces and therefore can be very effective in reducing stress,
Tips for motivation
It's not always easy to stay active and meet the recommended physical activity levels. Here are some suggestions to help you get moving:
- Do activities you enjoy: Whether it's swimming, jogging or participating in drop-in sports at your local community centre, doing something you like may make you more inclined to be active.
- Exercise frequently, in short bursts (10 minutes or more): If you don't have time for a long workout, you can split your exercise into shorter, more frequent sessions. For example, instead of exercising for 30 minutes in one session, do three 10-minute sessions throughout the day.
- Make a plan: Set realistic daily or weekly goals. If physical activity is new to you, start slowly and build up your activity gradually.
- Make exercise part of your daily routine: Build habits and make small changes to your routine to incorporate exercise into your day-to-day life.
- Go easy on yourself: Remember that exercising regularly can be challenging. Celebrate your accomplishments and whenever you are facing difficulties, remind yourself why exercise is important to you.
Physical activity can provide significant benefits to your mental health. Experience this for yourself – start getting active today.
