The Mental Health Benefits of Exercise - HelpGuide.org (2023)

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The Mental Health Benefits of Exercise - HelpGuide.org (1)

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    • References

      Greer, T. L., Trombello, J. M., Rethorst, C. D., Carmody, T. J., Jha, M. K., Liao, A., Grannemann, B. D., Chambliss, H. O., Church, T. S., & Trivedi, M. H. (2016). Improvements in psychosocial functioning and health-related quality of life following exercise augmentation in patients with treatment response but non-remitted major depressive disorder: Results from the TREAD study. Depression and Anxiety, 33(9), 870–881. https://doi.org/10.1002/da.22521

      Kandola, A., Vancampfort, D., Herring, M., Rebar, A., Hallgren, M., Firth, J., & Stubbs, B. (2018). Moving to Beat Anxiety: Epidemiology and Therapeutic Issues with Physical Activity for Anxiety. Current Psychiatry Reports, 20(8), 63. https://doi.org/10.1007/s11920-018-0923-x

      (Video) The Benefits Of Exercise

      Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research, 18(1), 559. https://doi.org/10.1186/s12913-018-3313-5

      Stubbs, B., Vancampfort, D., Rosenbaum, S., Firth, J., Cosco, T., Veronese, N., Salum, G. A., & Schuch, F. B. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 249, 102–108. https://doi.org/10.1016/j.psychres.2016.12.020

      Kandola, A. A., Osborn, D. P. J., Stubbs, B., Choi, K. W., & Hayes, J. F. (2020). Individual and combined associations between cardiorespiratory fitness and grip strength with common mental disorders: A prospective cohort study in the UK Biobank. BMC Medicine, 18(1), 303. https://doi.org/10.1186/s12916-020-01782-9

    FAQs

    What are the mental benefits of exercise? ›

    Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal.

    What are the benefits of good mental health? ›

    Other benefits of mental health include, but aren't limited to:
    • Reduction in anxiety.
    • Improved moods.
    • Clearer thinking.
    • A greater sense of calm or inner peace.
    • Increased self-esteem.
    • Reduced risk of depression.
    • Improvements in relationships.
    28 Sept 2019

    What are 5 ways to improve mental health? ›

    5 steps to mental wellbeing
    1. Connect with other people. Good relationships are important for your mental wellbeing. ...
    2. Be physically active. Being active is not only great for your physical health and fitness. ...
    3. Learn new skills. ...
    4. Give to others. ...
    5. Pay attention to the present moment (mindfulness)

    How does regular exercise help to reduce the effects of mental stress? ›

    Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits. It pumps up your endorphins. Physical activity may help bump up the production of your brain's feel-good neurotransmitters, called endorphins.

    How can we improve mental health? ›

    10 tips to boost your mental health
    1. Make social connection — especially face-to-face — a priority. ...
    2. Stay active. ...
    3. Talk to someone. ...
    4. Appeal to your senses. ...
    5. Take up a relaxation practice. ...
    6. Make leisure and contemplation a priority. ...
    7. Eat a brain-healthy diet to support strong mental health. ...
    8. Don't skimp on sleep.
    4 Oct 2018

    What are examples of good mental health? ›

    Good mental health and wellbeing
    • spending quality time with close friends and family.
    • working in a job or finding an activity that is meaningful, which can provide a sense of purpose.
    • learning a new skill such as painting, singing, knitting, or a foreign language which can provide a sense of pride and achievement.

    How do you take care of yourself? ›

    Some tips for self-care include:
    1. Live Healthy, eat healthy foods, get enough sleep, exercise regularly, and avoid drugs and alcohol. ...
    2. Practice good hygiene. ...
    3. See friends to build your sense of belonging. ...
    4. Try to do something you enjoy every day.

    What's good for stress? ›

    Advertisement
    • Get active. Virtually any form of physical activity can act as a stress reliever. ...
    • Meditate. ...
    • Laugh more. ...
    • Connect with others. ...
    • Assert yourself. ...
    • Try yoga. ...
    • Get enough sleep. ...
    • Keep a journal.

    What are the causes of mental health? ›

    What causes mental health problems?
    • childhood abuse, trauma, or neglect.
    • social isolation or loneliness.
    • experiencing discrimination and stigma, including racism.
    • social disadvantage, poverty or debt.
    • bereavement (losing someone close to you)
    • severe or long-term stress.
    • having a long-term physical health condition.

    What are the mental and emotional benefits of exercise? ›

    The following are common psychological benefits gained through exercise.
    • Improved mood.
    • Reduced stress as well as an improved ability to cope with stress.
    • Improved self-esteem.
    • Pride in physical accomplishments.
    • Increased satisfaction with oneself.
    • Improved body image.
    • Increased feelings of energy.

    How long does it take for exercise to improve mental health? ›

    Many studies look at the physical activity at different intensity levels and its impact on people's mood. Overall, research has found that low-intensity aerobic exercise – for 30–35 minutes, 3–5 days a week, for 10–12 weeks – was best at increasing positive moods (e.g. enthusiasm, alertness).

    How does exercise affect the brain? ›

    Exercise improves memory by increasing molecular targets like the brain-derived neurotrophic factor (BDNF). This molecular factor increases synaptogenesis, forming new synapses that mediate learning and memory, making it easier to absorb information and form long-term memories.

    What are 5 reasons why exercise is important? ›

    Regular exercise and physical activity may:
    • Help you control your weight. ...
    • Reduce your risk of heart diseases. ...
    • Help your body manage blood sugar and insulin levels. ...
    • Help you quit smoking. ...
    • Improve your mental health and mood. ...
    • Help keep your thinking, learning, and judgment skills sharp as you age.
    30 Aug 2017

    What is the benefits of exercise essay? ›

    Answer 1: Exercise helps people lose weight and lower the risk of some diseases. When you exercise daily, you lower the risk of developing some diseases like obesity, type 2 diabetes, high blood pressure and more. It also helps to keep your body at a healthy weight.

    What are mental health activities? ›

    Here are some activities that can help to improve your overall psychological well-being.
    • Get plenty of sleep. ...
    • Stop to enjoy small aspects of the day. ...
    • Use a stress ball or some other stress reliever. ...
    • Perform a random act of kindness. ...
    • Exercise. ...
    • Deep breathing exercises. ...
    • Yoga. ...
    • Pet a dog.

    What is another name for mental health? ›

    In this page you can discover 12 synonyms, antonyms, idiomatic expressions, and related words for mental-health, like: mental stability, mental balance, mental-hygiene, sanity, psychiatric, mental illness, life-disrupting, primary-care, freedom from mental illness, normality and drug-alcohol.

    What is normal mental health? ›

    According to the World Health Organization (WHO), mental health is “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community” (1).

    What is the 10 mental health? ›

    The top 10 mental health issues and illnesses include anxiety disorders, bipolar affective disorders, depression, dissociative disorders, eating disorders, paranoia, PTSD, psychosis, schizophrenia and OCD. One in four adult Americans will have a diagnosable mental disorder at any given time.

    Who is affected by mental health? ›

    Mental illness does not discriminate; it can affect anyone regardless of your age, gender, geography, income, social status, race/ethnicity, religion/spirituality, sexual orientation, background or other aspect of cultural identity.

    What is the most common mental health problem? ›

    Depression. The main symptoms are feeling 'low' and losing pleasure in things that were once enjoyable. These symptoms may be combined with others, such as feeling tearful, irritable or tired most of the time, changes in appetite, and problems with sleep, concentration and memory.

    How can I make my life better for myself? ›

    8 self-improvement tips to get your life back on track
    1. Set goals for yourself. ...
    2. Surround yourself with people who want to see you do well. ...
    3. Evaluate what isn't working and eliminate those habits. ...
    4. Learn a new activity or skill. ...
    5. Eat healthily and hydrate daily. ...
    6. Have compassion for yourself and others. ...
    7. Clean your space regularly.
    1 Nov 2021

    What are examples of spiritual self? ›

    Spiritual Self Care

    Examples: Meditation, yoga, going to a place of worship, be in nature, dedicate time for self-reflection, etc.

    How do you stop overthinking? ›

    Here are six ways to stop overthinking everything:
    1. Notice When You're Stuck in Your Head. Overthinking can become such a habit that you don't even recognize when you're doing it. ...
    2. Keep the Focus on Problem-Solving. ...
    3. Challenge Your Thoughts. ...
    4. Schedule Time for Reflection. ...
    5. Learn Mindfulness Skills. ...
    6. Change the Channel.
    24 Jan 2022

    How do I stop overthinking and stressing? ›

    Keep reading for six techniques from science to help you stop overthinking and get back to what you'd rather be doing.
    1. Pay attention to your thoughts. ...
    2. Focus on what you can control. ...
    3. Question your thoughts. ...
    4. Take time to reflect. ...
    5. Write it down. ...
    6. Try mindfulness.

    How can I be happy and stress free? ›

    Here are 15 evidence-based ways to relieve stress.
    1. Get more physical activity. ...
    2. Follow a healthy diet. ...
    3. Minimize phone use and screen time. ...
    4. Consider supplements. ...
    5. Practice self-care. ...
    6. Reduce your caffeine intake. ...
    7. Spend time with friends and family. ...
    8. Create boundaries and learn to say no.

    How can you prevent mental health problems? ›

    Here are some ways people have found to stay mentally well.
    1. Talk about your feelings. ...
    2. Get a good night's sleep. ...
    3. Eat well. ...
    4. Stay active. ...
    5. Practice mindfulness, a way to be fully engaged and present in the moment.
    6. Keep in touch.
    4 Oct 2021

    What are the 4 types of mental health? ›

    anxiety disorders. personality disorders. psychotic disorders (such as schizophrenia) eating disorders.

    How does mental health affect the brain? ›

    Most scientists believe that mental illnesses result from problems with the communication between neurons in the brain (neurotransmission). For example, the level of the neurotransmitter serotonin is lower in individuals who have depression. This finding led to the development of certain medications for the illness.

    What are the mental and emotional benefits of exercise? ›

    The following are common psychological benefits gained through exercise.
    • Improved mood.
    • Reduced stress as well as an improved ability to cope with stress.
    • Improved self-esteem.
    • Pride in physical accomplishments.
    • Increased satisfaction with oneself.
    • Improved body image.
    • Increased feelings of energy.

    What is mental exercise? ›

    Mental fitness means keeping your brain and emotional health in tip-top shape. It doesn't mean training for “brain Olympics” or acing an IQ test. It refers to a series of exercises that help you: slow down. decompress.

    Which of the following is a mental and emotional benefit of physical activity? ›

    Physical activities - like walking, biking, dancing, yoga, or tai chi - can help: Reduce feelings of depression and stress. Enhance your mood and overall emotional well-being. Increase your energy level.

    How long does it take for exercise to improve mental health? ›

    "Usually within five minutes after moderate exercise you get a mood-enhancement effect." But the effects of physical activity extend beyond the short-term. Research shows that exercise can also help alleviate long-term depression.

    How does exercise benefit your social health? ›

    One of the biggest social benefits of exercise is just that – an improved social life. Especially if you participate in team sports or exercise with a group, you'll develop greater empathy and social skills. You'll also make new friends and gain new social outlets.

    How does mental health affect physical health? ›

    Being in a good mental state can keep you healthy and help prevent serious health conditions. A study found that positive psychological well-being can reduce the risks of heart attacks and strokes. On the other hand, poor mental health can lead to poor physical health or harmful behaviors. Chronic diseases.

    What is the best mental exercise? ›

    These exercises can improve just about everything in your life because, if you think about it, your brain is at the core of everything you do.
    • Play games. ...
    • Read a variety of books. ...
    • Use all your senses. ...
    • Daily meditation. ...
    • Learn a new skill. ...
    • Train your brain.
    24 Jan 2022

    How does exercise affect the brain? ›

    Exercise improves memory by increasing molecular targets like the brain-derived neurotrophic factor (BDNF). This molecular factor increases synaptogenesis, forming new synapses that mediate learning and memory, making it easier to absorb information and form long-term memories.

    How does exercise increase confidence? ›

    Sometimes self-esteem issues are tied to body perception. Regular exercise helps build confidence by improving our body image. While exercising you're likely to strengthen and tone your body, and seeing these results can greatly improve your self-esteem and help you feel better about the way you look.

    How long does exercise take to help depression? ›

    There is some evidence that exercising 45-60 minutes at a time is better than shorter exercise periods. Similar to other treatments, it takes a while before the full antidepressant effect of exercise kicks in: it can take 4 to 6 weeks to start working, and can achieve maximal effect by around 10 weeks.

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