• Improved brain health
Exercise can support brain cell growth and neural connections, which can improve cognitive function
• Reduced risk of mental illness
Regular exercise can help prevent the development of mental illnesses like depression and anxiety
• Improved mood
Exercise can improve self-esteem, reduce stress and anxiety, and increase positive mood
• Improved sleep
Physical activity can improve sleep quality
• Improved quality of life
Exercise can help improve the quality of life for people with mental health problems
According to the American Academy of Anxiety and Depression Association (ADAA), you can reduce anxiety by exercising three to five times a week for 30 minutes. You can try jogging, walking, biking, or dancing. The ADAA recommends setting small daily goals and aiming for consistency, rather than perfect workouts. For example, you could try walking for 15-20 minutes every day instead of waiting for a longer workout on the weekend.
Exercise causes your brain to release 'feel good' chemicals like endorphins and serotonin that help improve your mood. Endorphins are natural hormones that can help with:
• Pain relief: Endorphins alter how the central nervous system perceives pain at the spinal cord, thalamus, midbrain, and cortex.
• Stress and anxiety reduction: Endorphins can help reduce stress and anxiety.
• Improved mood: Endorphins can improve mood and make you feel better.
• Better sleep: The hormone prolactin is released after sex, which can cause a relaxing effect.
• Better circulation: Endorphins are released during exercise, which can improve circulation.
Serotonin is a hormone that helps regulate mood, sleep, digestion, nausea, wound healing, bone health, blood clotting, and sexual desire. It also helps with memory, fear, stress response, addiction, breathing, and body temperature.
Serotonin works with melatonin to control when you sleep and wake up. Low levels of serotonin are linked to depression. Nutritional deficiencies of vitamin D have been associated with reduced brain levels of serotonin, which may contribute to psychiatric conditions like depression and ADHD.
Here are some benefits of serotonin:
• Mood
Serotonin is thought to be a natural mood stabilizer that helps you experience happiness.
• Healing
Serotonin helps heal wounds by causing platelet cells in your blood to release serotonin.
• Blood clotting
Increased serotonin levels cause arterioles to narrow, which slows blood flow and is an important part of blood clotting.
• Bone health
Research suggests that higher levels of serotonin in the blood can lead to normal or increased bone density.
