In our fast-paced and often stressful world, many people are looking for ways to improve their mental health. An often underestimated but extremely effective tool is exercise. Regular physical activity has been shown to have numerous positive effects on mental health. But how exactly do exercise and mental health work together? In this blogarticle, we take a look at the mechanisms behind this interplay and provide practical tips on how you can integrate exercise into your everyday life to boost your mental wellbeing.
How exercise and mental health work together
Exercise and mental health are closely linked. When you exercise, the following points happen in your body:
- Release of endorphins: Exercise stimulates the production of endorphins, often referred to as “happiness hormones”. These chemical messengers in the brain act like natural painkillers and mood enhancers, promoting a feeling of happiness and contentment.
- Stress reduction: Physical activity reduces the stress hormone cortisol. High cortisol levels can contribute to anxiety and depression. Exercise therefore helps to calm the nervous system and reduces stress.
- Improved sleep quality: Regular exercise can help reduce sleep problems by regulating the natural sleep-wake cycle. Better sleep leads to more energy and a better mood in everyday life.
- Boosting self-esteem: Exercise and achieving fitness goals boosts self-esteem and body confidence. This can be particularly helpful in reducing negative thoughts and self-doubt.
- Social interaction: Many sportive activities, whether it’s a team game or a fitness class, offer opportunities for social interaction. The social contact and sense of community can prevent depression and boost emotional wellbeing.
How much exercise is needed for positive mental effects?
It is not necessary to be an elite athlete to reap the mental benefits of exercise. Even moderate physical activity can have significant positive effects on mental health. Here are some guidelines:
- Regularity: It is recommended to complete at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week. This can be achieved through activities such as brisk walking, cycling, swimming or jogging.
- Intensity: The activity should be so intense that you feel a little out of breath but can still hold a conversation. For more intense activities, you should work up a sweat and find it difficult to hold long conversations.
- Strength training: Supplement your weekly routine with two to three sessions of strength training. This not only helps to improve your physical fitness, but also boosts your self-esteem and reduces stress.
- Flexibility and balance: Exercises such as yoga and tai chi can help to promote mental health by harmonizing body and mind while improving flexibility and balance.
Practical tips for integrating exercise into everyday life
- Set realistic goals: Start with small, achievable goals and gradually increase the intensity and duration of your activities.
- Find an activity that you enjoy: Whether it is dancing, walking or cycling – choose an activity that you enjoy and that you like to do regularly.
- Plan fixed times: Integrate exercise into your daily schedule. Think of it as a fixed appointment that you don’t neglect.
- Be flexible: If you have a full day, try to incorporate short exercise sessions such as taking stairs or a short yoga session.
- Seek social support: Exercise with a friend or group to stay motivated and enjoy the social benefits of exercise.
The combination of exercise and mental health is a powerful way to improve your wellbeing. By incorporating regular physical activity into your daily routine, you can reduce stress, improve your mood and boost your self-esteem. Start today and experience the positive changes in your life!