PHYSICAL ACTIVITY
Why Exercise?
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When thinking of physical activity, the first thing people don’t often think about is the mental benefits. Sure, there are plenty of physical benefits, but for most regular gym goers exercise is therapeutic and relaxing.
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Exercise and physical activity is for everyone, you do not need to train to run a marathon to see the results of stress reduction from training.
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You can start seeing improvements in your mood right after your first workout. And, the longer you have been exercising the better the increase in mood.
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Exercise has undeniable been shown to improve stress levels and optimize both mental and physical capabilities
The Scientific Evidence
ENDORPHINS
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Exercise has a direct correlation to the natural production of endorphins.
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Endorphins are hormones produced by the body that are known to relieve stress and pain.
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They trigger strong positive emotions in our bodies which explain things like “runner’s high” (a relaxing state of “euphoria” during or after a lengthy exercise like running) and the great feeling you may have after a workout.
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Regular exercise boosts your mood indirectly as well:
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It increases blood circulation all around your body including to the brain. This inturn increases its productivity and mood.
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It improves sleep quality. Quality of sleep is vital to our mood. Poor sleep quality and deprivation creates many negative emotions like anger and sadness. While good sleep boosts your mood and increases your energy for more physical activity the next day.
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It strengthens your metabolism.​​
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​Exercise increases self image and confidence
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After consistent exercise people will often be satisfied with their progress; chances are their figure has improved, strength has increased and their stamina has increased. Being satisfied with oneself has been shown to increase mood and reduce anxiety and depression.
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How much exercise do you need?
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For adults the American Heart Association (AHA) recommends 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week.
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As well as to add strength/resistance training a couple times a week.
If you go beyond the recommended amount, even better health benefits and results are expected. -
This is reasonable for even the busiest adults out there.
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References
Mayo Clinic Staff. (2020, August 18). Exercise and stress: Get moving to manage stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469#:~:text=Exercise%20increases%20your%20overall%20health,%2Dgood%20neurotransmitters%2C%20called%20endorphins.
Publishing, H. H. (n.d.). Exercising to relax. Harvard Health. https://www.health.harvard.edu/staying-healthy/exercising-to-relax.
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American Heart Association Recommendations for Physical Activity in Adults and Kids. www.heart.org. (n.d.). https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults.