We know exercise is important for our bodies to stay healthy, but did you know that there are also lots of mental health benefits?
Research shows that moving your body can help you to feel calmer, happier and more relaxed. While it can be difficult to get out and exercise when you’re not feeling your best, here are seven ways in which you’ll find yourself rewarded.
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Increased energy
Research published by Harvard Medical School explains how exercise increases your body’s energy levels. “Cellular-level changes occur inside your body when you exercise”, say Dr Golen and Dr Ricciotti. “Exertion spurs your body to produce more mitochondria inside your muscle cells. Mitochondria are known as the powerhouses of cells, because they create fuel out of glucose from the food you eat and oxygen from the air you breathe.” A little exercise each day can help you to feel more energised both physically and mentally.
Mood booster
When you exercise, your body releases neurotransmitters including endorphins and dopamine which create feelings of wellbeing, explains Dr Al-Zubaidi. These are the same chemicals that are released when we laugh or experience love. “We see the most benefits when increasing our activity levels from 0 to 20 minutes a day”, he explains.
A sense of achievement
Exercise is a great way to remind ourselves of all the amazing things our bodies are capable of. Whether you’ve got a goal in mind, or you just want to stay healthy, exercise can lead to improved motivation and a real sense of achievement.
Helping you to sleep
Sleep is essential for our bodies and brains to function, but it can be hard to recharge. A study published in the Journal of Sleep Research found that exercise can help to improve sleep. Physical activity helps to regulate your circadian rhythm (your natural sleep-wake cycle), so when you exercise regularly, it signals to your body when you need to wake up and fall asleep. This leads to a more consistent sleep schedule and better overall sleep quality.
A healthy distraction
Exercise is great for mental health because it serves as a powerful distraction from stress, worries, and negative thoughts. When you’re focused on moving your body—whether it’s lifting weights, running, or practicing yoga—your mind shifts away from daily anxieties and into the present moment. By giving your brain something else to concentrate on, exercise creates a mental break, allowing you to reset and feel more refreshed.
Photograph: Muktasim Azlan / Unsplash
Connecting with the world around you
Research by the International Journal of Wellbeing shows that nature plays an important role in supporting our mental health. Taking your exercise outside can help you feel more connected to the world, as well as reducing stress and boosting your mood. Getting fresh air increases the oxygen levels in your brain, which is essential for optimal cognitive function and mood regulation. Walking, cycling and running outside are fun ways to get fresh air to your brain.
Connecting with the people around you
Connecting with other people is vital and can help with feelings of loneliness or anxiety, suggests the NHS. But we know it can be difficult to socialise at times – that’s where exercise comes in. Moving with other people can help you to relate to one another and start difficult conversations. If you don’t feel like talking, exercise can be a great way to be around other people whilst doing your own thing.