Exercise is a critical component of overall health. Many people tend to associate exercise with losing weight; however, there are both mental and physical benefits to physical fitness. Exercise helps improve emotional well-being, cardiac and respiratory fitness, as well as insulin sensitivity. Engaging in the right type of exercise can improve balance, muscle mass, and metabolism.
Exercise and Mental Health
Exercise helps boost “feel-good” hormones like dopamine and serotonin in the brain. It also leads to the release of endorphins, which contribute to a feeling of pleasure and calm. These neurochemical changes are important for improving one’s mental health.
A significant number of individuals live with symptoms of depression and anxiety. The National Alliance on Mental Illness (NAMI) reports that 40 million American adults (19.1%) have an anxiety disorder. The National Institute on Mental Health (NIMH) states that 8.4% of all adults have experienced at least one major depressive episode. Exercise is a drug-free way to lessen anxiety and depressive symptoms.
Poor mental health often correlates with poor physical health symptoms. Depressive and anxiety symptoms often occur with the following:
- Diabetes and cardiovascular disease
- Insomnia, fatigue, and poor concentration
- Chronic digestive issues
Results generated from exercise tell a positive tale. Cumulative studies have shown that a person doing the minimum amount of recommended exercise (as little as 20-30 minutes per day) had up to a 25% lower risk of having depression. Immediate benefits of exercising include lessened anxiety, improved concentration, and reduced fatigue. Individuals who are diabetic or pre-diabetic will experience improved insulin sensitivity.
Physical Benefits of Regular Exercise
From a physiological perspective, exercise helps to foster better sleep. It also improves strength and flexibility, both of which are even more crucial as people age. Exercise along with a healthy diet will promote weight loss if that is a desired goal.
Research has revealed that the recommended 150 minutes per week of exercise decreases a person’s risk of death by any cause by 30%. If a person exercises more frequently and at a higher intensity, then it will only compound the benefits to overall health.
Pro Tip: Choose an Exercise You Enjoy
Exercise doesn’t have to fit into a specific “box.” People generally think of running, walking, and cycling as the “go-to” exercises; however, the take-home message is to find an activity that you enjoy and that elevates your heart rate. If you dislike or are unable to run, don’t force yourself to do it. Start with walking. Consider doing aerobics, cycling or dance classes if they suit you better.
Another factor to consider is accessibility. If you love to swim but are not near a pool or other body of water, chances are you will not engage in this activity regularly. Technology has helped with accessibility to exercise options. There are many smartphone apps and YouTube videos that offer a variety of free workout programs. Dancing around your home alone or with others is another fun and affordable way to get your heart rate up. Turn on the music and get moving.
The good news is that you do not have to go “all out” the first time you try exercising. Start with something small and build up your endurance and frequency as tolerated.
Tips for Getting Started (And Continuing)
Individuals who have certain health concerns should consult with their healthcare provider before starting an exercise regimen. For example, anyone who has orthopedic issues or cardiac conditions should seek guidance on recommended activities as well as get information on those they should avoid. If you are otherwise healthy, it is still highly recommended that you see your primary care provider before starting a new exercise regimen, especially if it has been a while since your last check-up.
It is also essential to listen to your body. An exercise-related injury may seem like something you can push through; however, short-term rest may be the way to ensure you don’t put yourself out of commission for a lengthy period of time.
Exercise should be a part of your healthy living protocol. If you are struggling to get started, ask your primary care provider for advice. As Isaac Newton’s law of inertia states (paraphrased), “a body at rest stays at rest, and a body in motion stays in motion.” The latter is always preferred.
Listen to a Podcast
There are many advantages to moving and very few to remaining sedentary. In this podcast episode, we visit with Dr. Lisa Carchedi, a psychiatrist at the Klein Family Center. Dr. Carchedi shares both the physical and mental benefits of exercise. She also provides guidance on what individuals can do right now to get started.
More to Read
- Hypertension, Exercise and You: What to Know Before Hitting the Gym
- Strength Training for Weight Loss: Gaining Muscle and Losing Fat
- It’s Time to Get Moving: How to Exercise for Heart Health
- How Exercise Can Boost Your Mood
Medically reviewed by Lisa Carchedi, MD, MS, C-IAYT.
