EXERCISE FOR SELF-CARE
How working out benefits
your brain just as much as
your muscles
We often consider exercise as a way to improve our physical health. Many of us join a gym when we want to get stronger, faster, or to change our overall body condition. But did you know that regular exercise can also lift your mood, improve your sleep, and help you manage anxiety, depression, stress, and more?
Just 30 minutes of exercise a few days a week can have a significant positive impact on your body's production of various neurotransmitters, which directly affect your mental health. Let's talk about some of the ways we can use exercise to benefit our minds and boost our mental health.
Improves Mood
The first benefit we often experience from exercise is improved mood. During exercise, our bodies increase the production of endorphins. Endorphins are often called the “feel-good chemicals" and help to regulate our mood, sleep, and give us energy. When we exercise, endorphins are produced throughout the body, giving us what is often referred to as a "runner's high." These extra neurotransmitters give us a more positive outlook and can also temporarily reduce physical pain.
Promotes Better Sleep
If getting your recommended 8 hours of sleep is a battle, regular exercise may help you out. Regular exercise can actually decrease the amount of time that it takes to fall asleep, and help you get deeper, restful sleep. By producing endorphins through exercise and decompressing the mind from your daily stressors, exercise can help ease your transition to sleep. This allows you to fall asleep more quickly and remain in deep sleep for longer periods of time. According to a study by Johns Hopkins Medicine, the effects of aerobic exercise for insomnia patients may even be comparable to the use of prescription sleep aids.
Reduces Stress
As mentioned above, exercise is an excellent way to help you decompress from life's stressors. You may have experienced this first hand. For example, maybe you've had a particularly stressful day, decided to hit the gym, and felt a little bit of relief. Exercise reduces your stress levels in a few different ways. In addition to increasing endorphins, exercise can also decrease your levels of stress hormones. These hormones, namely cortisol and adrenaline, are responsible for feeling stress, fear, and often anxiety. With regular exercise, our bodies build more resilient responses to the production of stress hormones, helping you feel less stressed. Not only can exercise help your brain chemistry, but focusing on movement and how your body feels, as well as celebrating what your body can do, will help take your mind off of your worries. Think of it like meditation in motion!
Helps Manage Depression and Anxiety
As we all become increasingly aware of our own mental health, we begin to look for more and better ways to help curb common issues like depression and anxiety. Through a combination of the effects listed above, exercise can help us cope with and manage symptoms of depression and anxiety. While exercise certainly is not a cure for depression, research has shown that working out can also increase the amount of serotonin and dopamine in the brain. These two chemicals play a very important role in our mood, cognitive function, focus, and happiness.
How To Workout for Our Minds
If the idea of incorporating exercise in your routine sounds overwhelming, remember that it is okay to start small. In fact, starting small will increase your chance of sticking to your routine. Below are a few tips to create an exercise habit that sticks:
Start Small
It is important to plan a routine that you know you are able to commit to, even if that means committing to just one or two days per week to start. You can always increase your frequency once you become accustomed to your routine. It is better to start small and build consistency first.
Put It In Your Schedule
Treat your workouts the same way you would any appointment. Mark it on your calendar and set aside specific days and times to complete your workouts. This can help tremendously in helping you stick to a routine.
Make It A Priority
Oftentimes, when busy and stressed, staying active can be one of the first things to fall by the wayside. In these times, remember that the positive effects of physical activity will actually help you through these rough periods.
Book An Assessment
If you want to get started with exercise to help boost your mood, sleep, and overall wellness, book your free assessment with one of our qualified coaches! Follow the Get Started link to meet with a coach and discuss your goals.