As stress levels rise with life's daily demands, most of us look for ways to wind down, reenergize and attain peace. Stress in itself is not an illness but when you experience it frequently, it increases the risk of mental health conditions such as depression, anxiety, psychosis, and substance use problems.
Effective techniques for stress management are varied. They typically include behaviors that improve physical health, such as nutrition and exercise. Engaging in physical activity or exercises is not just about looking good. It is also a key to feeling good. Let us lightly dive into the science of the mental benefits of regular exercise and physical fitness.
During physical activity, there is an increase in heart rate which stimulates blood flow to the brain. This supports cognitive function which subsequently and ultimately improves focus, memory, clarity and mental sharpness.
When the brain and other parts of the nervous system are stimulated, the body releases neuro chemicals like endorphins. These are the "feel good" chemicals that provide emotional boost by lifting our moods and helping us to deal with stress, anxiety and depression. In fact "endorphins" is coined from the phrase, "endogenous morphines". They are opioid hormones and neurotransmitters that are naturally produced by the body in moments of pain to block pain, and moments of pleasure. This is why they are called the "feel good" chemicals. Other mood boosters like serotonin and dopamine are also secreted when exercising the body.
As the endorphins are secreted during exercise, the body's stress hormone know as cortisol may be reduced. High production of cortisol increases stress and even anxiety and so it is important to keep it in check.
Physical activity improves our brain function and mood
The benefits of a regular fitness routine include:
1. Stress relief
2. Improved quality of sleep
3. Reduced anxiety and depression
4. Increased self- confidence
Physical fitness is probably the easiest and cheapest method of boosting your mental health. To start or have a consistent fitness routine ask yourself these questions:
- What do I love to do?Identify the physical activities you enjoy doing. It could be walking, running, weightlifting or even pilates. You are more likely to stick with and be consistent with an exercise you enjoy doing.
- When can I do it? How long can I do it and how often?
This is why having a basic daily routine is important. Once you identify your preferred physical activity, you get to make time in your routine for it and also determine how long and often you can do it. You can then set realistic goals you can commit to. You don't have to start on a major note. Start small and be consistent to avoid burnout. Fifteen to twenty minutes of exercise everyday or about five times a week can make a big difference over time. Just find what works for you and stick with it consistently.
When you finally decide how you will get physically fit, you can proceed to take records of how you are doing so far. This is effective in writing. You can journal weekly or monthly about how you feel before, during and after exercising. You may also record parameters like your weight and even take pictures to track your progress. This information will serve as a form of motivation for you to keep going.
Incorporating fitness into your life is not just about physical transformation. It is also about nurturing your mind. By moving your body regularly, you can reduce stress, manage anxiety, boost your self-confidence and ultimately live a happier life. Start small, set achievable goals and remember that every step you take toward a healthier lifestyle is a step towards a stronger mind and body.
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