Enhancing Mental Health through Exercise
Written by Randi Owsley, LMSW, Clinical Psychotherapist
Exercise impacts mental health substantially by mitigating stress, uplifting mood, boosting self-confidence, refining cognitive abilities, and fostering comforting sleep.
When it comes to mental health, no exercise is off the table. Beneficial activities include aerobic exercises such as walking, running, or swimming, strength training, yoga, and various team sports.
To reap mental health benefits from exercise, the American Heart Association advises at least 150 minutes of mid-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise weekly, dispersed over a minimum of three days.
Exercise proves impactful in managing anxiety and depression by releasing endorphins, the body's mood enhancers, and by providing a healthy way to cope with stress and negative emotions.
Endorphins play a pivotal role in exercise and mental health. These natural brain chemicals enhance mood, reduce stress, and relieve pain, thereby contributing to better mental health.
Exercise can enhance the quality of sleep by endorsing relaxation, aligning the body's internal clock, and increasing deep sleep time, resulting in enhanced mental health.
Exercise assists in refining cognitive functions and memory by increasing blood flow to the brain, fostering new brain cell growth, and improving brain cell connections.
Staying motivated to exercise for mental health can be achieved by setting realistic goals, choosing enjoyable activities, building a routine, tracking progress, and seeking social support.
When exercising for mental health, start with moderate-intensity workouts and gradually increase the intensity and duration. Seek professional help if you have medical concerns or are starting a new exercise program. Always listen to your body to avoid overexertion.
Professional help should be sought for mental health concerns if they cause significant distress, interfere with daily life, or if self-help techniques, including exercise, fail to provide adequate relief.
About the author:
Randi Owsley, LMSW, is a licensed master social worker, clinical psychotherapist, and co-host of a popular podcast. She holds a Masters in Clinical Social Work from the University of Southern California, specializing in women's mental health issues, trauma, grief, and personality disorders. More about Randi Owsley can be found at randiowsley.com and heyrandi.com.
