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Exercise is known for its ability to help us stay physically healthy, but it can also have a powerful effect on our mental health. We often think of exercise as running on a treadmill or lifting weights in the gym, but any physical movement can have a beneficial impact on our psychological wellbeing. From anxiety disorder to bipolar disorder, there is evidence that exercise can help improve our mental health. So if you’re looking for ways to look after your emotional wellbeing, read on to discover the link between exercise and mental health and why you should move more.
Mental Health Conditions That Benefit from Exercise
No matter what your mental health condition is, exercise can have a positive impact. Studies have shown that regular exercise can help people with anxiety disorders, depression, bipolar disorder and other mental health conditions cope better with their symptoms. For those suffering from anxiety, physical activity releases endorphins which helps to reduce stress and anxiety levels. Exercise also helps to improve sleep quality, which is often disrupted by mental health conditions. Additionally, it can give people the opportunity to focus on something other than their worries or negative thoughts and direct energy in a healthy way. Furthermore, for those with bipolar disorder, exercise has been found to improve moods and reduce manic episodes.
For best results when it comes to improving mental health through exercise, it’s important to incorporate both aerobic activities such as running or cycling as well as muscle-strengthening activities like weightlifting or yoga into your regimen. According to the Physical Activity Guidelines for Americans, adults should be getting at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week along with muscle strengthening activities at least two days a week. Moderate intensity would include walking briskly while vigorous-intensity could be jogging or running. Light intensity such as housework or gardening still counts towards your weekly goal but should be supplemented by other activities too.
Anxiety Disorder
Anxiety disorder is a mental health condition characterized by persistent feelings of worry and fear that can interfere with daily life. Exercise can be an effective treatment for people suffering from anxiety. Regular physical activity helps to reduce stress and release endorphins, which are hormones associated with positive emotions. It can also provide a distraction from anxious thoughts and gives people the opportunity to focus their energy in productive ways. Additionally, exercise has been linked to improved sleep quality, which is often disrupted by anxiety disorders.
For best results when it comes to improving anxiety symptoms through exercise, aim for at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity activity per week along with muscle-strengthening activities two days a week. Moderate intensity would include walking briskly while vigorous-intensity could be jogging or running. Light intensity such as housework or gardening still counts towards your weekly goal but should be supplemented by other activities too.
Remember that even small amounts of physical activity throughout the week can lead to improved mental health outcomes so make sure you move more for better emotional wellbeing!
Depression
Depression is a mental health condition that causes feelings of sadness, hopelessness and worthlessness. It can interfere with everyday life and make it difficult to function. Exercise has been proven to be an effective treatment for depression. Regular physical activity helps to reduce stress and promote the release of endorphins, which are hormones associated with positive emotions. Exercise also provides a distraction from negative thoughts and provides an outlet for releasing energy in productive ways. Additionally, it can help improve sleep quality which is often disrupted by depression.
For best results when it comes to improving symptoms of depression through exercise, aim for at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity activity per week along with muscle-strengthening activities two days a week. Moderate intensity would include walking briskly while vigorous intensity could be jogging or running. Even light intensity such as housework or gardening counts towards your weekly goal but should be supplemented by other activities too.
It’s important to remember that any amount of physical activity throughout the week can lead to improved mental health outcomes so start moving more towards better emotional wellbeing!
Bipolar Disorder
Bipolar disorder is a mental health condition that involves extreme changes in mood, energy levels, and activity. Those with bipolar disorder can experience both manic episodes, where they feel too energized and impulsive, or depressive episodes, where they feel hopeless and unmotivated. Exercise has been proven to be both an effective treatment and preventative measure for bipolar disorder.
When it comes to managing the symptoms of bipolar disorder through exercise, it’s important to aim for at least 150 minutes of moderate intensity activity per week or 75 minutes of vigorous intensity activity per week along with muscle-strengthening activities two days a week. Moderate intensity would include walking briskly while vigorous intensity could be jogging or running. Even light-intensity activities such as household chores or gardening count towards your weekly goal but should be supplemented by other activities too.
Physical activity can help improve sleep quality which is often disrupted by bipolar disorder; it also helps release endorphins and provides a distraction from negative thoughts. With regular physical activity, those with bipolar disorder may experience improved mental health outcomes such as decreased risk of experiencing depressive episodes or reduced severity of manic episodes. So start moving more towards better emotional wellbeing!
PTSD
Post-traumatic stress disorder (PTSD) is a serious mental health condition that can affect anyone who has experienced a traumatic event. PTSD can have both physical and mental symptoms such as nightmares, flashbacks, anxiety, depression, and difficulty sleeping.
Exercise has been proven to be an effective treatment for PTSD. It releases endorphins that create feelings of happiness and well-being which can help reduce the severity of PTSD symptoms. Exercise also helps build self-esteem by providing a sense of accomplishment and improved physical fitness. Additionally, it reduces stress hormones in the body while increasing levels of serotonin and dopamine which are known to boost moods.
The Physical Activity Guidelines for Americans recommends at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise along with muscle-strengthening activities two days a week for adults aged 18-64 years old. Moderate activities include brisk walking or biking while vigorous activities such as running or weight training should be done with caution if you have PTSD as they may trigger flashbacks.
It’s important to remember that everyone’s journey towards better mental health is different; some people may find relief from just light activity while others may benefit more from intense exercise sessions. Whatever your fitness level is it’s important to move more and focus on how exercise makes you feel rather than how it looks or what other people are doing!
Schizophrenia
Schizophrenia is a serious mental health disorder that affects an estimated 1% of the population. It can cause hallucinations, delusions, disordered thinking, and difficulty with communication and socializing. While there is no cure for schizophrenia, it can be managed through a combination of medications, therapy, and lifestyle changes; this includes exercise.
Exercise has been proven to reduce symptoms of schizophrenia such as depression, anxiety, and stress. Regular physical activity can also improve overall wellbeing by providing an outlet for excess energy and helping to manage the side effects of certain medications. Additionally, exercise increases levels of serotonin in the brain which helps reduce symptoms such as paranoia and hallucinations.
The Physical Activity Guidelines for Americans recommends at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise along with muscle-strengthening activities two days a week for adults aged 18-64 years old. Moderate activities include brisk walking or biking while vigorous activities such as running or weight training should be done with caution if you have schizophrenia as they may trigger symptoms.
It’s important to remember that everyone’s journey towards better mental health is different; some people may find relief from just light activity while others may benefit more from intense exercise sessions. Whatever your fitness level is it’s important to move more and focus on how exercise makes you feel rather than how it looks or what other people are doing!
Types of Exercise That Help Mental Health
Exercise can be a great way to improve your mental health, and there are many different types of exercise that can help. Moderate-intensity physical activity, such as walking, jogging, or cycling at a comfortable pace for 30 minutes five days a week, can reduce symptoms of depression and anxiety. Additionally, engaging in muscle-strengthening activities like weight training or yoga two days a week can help increase feelings of self-confidence and relaxation. Even everyday activities like housework or gardening count towards your physical activity goals!
For those dealing with more serious mental health issues such as schizophrenia, it’s important to speak with your doctor before starting any type of exercise routine. They may recommend moderate-to-vigorous physical activity done at least three times per week in order to get the most benefits from exercise. It’s also important to remember that everyone’s needs are different; some people may find relief from just light activity while others may benefit more from intense exercise sessions.
Moderate-Intensity Physical Activity
If you’re looking to get the most out of your exercise routine, moderate-intensity physical activity is a great place to start. It’s defined as any activity that gets your heart rate up to between 50-70% of its maximum capacity, and it can include anything from walking and jogging to cycling or swimming. It’s important to note that this type of activity should be done for at least 30 minutes five days a week in order to get the most benefits.
The great thing about moderate-intensity physical activity is that it can provide both mental and physical health benefits. For example, it can reduce stress levels, boost moods and self-esteem, improve focus and concentration skills, promote better sleep habits, reduce symptoms of depression and anxiety, and even lower blood pressure. Plus, since it doesn’t require too much effort or energy expenditure, it’s easier for people of all ages and fitness levels to incorporate into their daily lives.
Moderate-to-Vigorous Physical Activity
If you’re looking to really up your exercise game, moderate-to-vigorous physical activity is the way to go. This type of physical activity is characterized by an intensity level between 70-85% of your maximum heart rate; meaning it’s quite a bit more vigorous than the moderate intensity we discussed earlier. Examples of activities that could fall under this category include running, brisk walking and fast dancing.
Moderate-to-vigorous physical activity can provide even more mental and physical health benefits than its moderate counterpart. For instance, it can reduce symptoms of depression, lower the risk of certain types of cancer, improve blood sugar control and reduce the risk of developing chronic diseases like diabetes and heart disease. And since this type of exercise requires more effort from your body, it can also help build muscle and strengthen bones.
Muscle Strengthening Activities & Weight Training
Weight training and muscle-strengthening activities are often overlooked when it comes to exercise but are incredibly beneficial for your health. Not only can weight training help build and maintain muscle mass, but it can also improve physical strength, balance and coordination. All of these benefits lead to improved overall fitness and better health outcomes.
Weight training is an especially great activity for those looking to manage their mental health as well. Studies have shown that regular weightlifting can help reduce symptoms of depression, anxiety and stress while also boosting self-esteem and confidence. It’s also been linked with improved cognitive function and lower levels of fatigue. On top of all that, it’s a great way to burn calories and lose fat!
To get the most out of your weight lifting sessions, make sure you’re following a structured program tailored to your fitness level and goals. Start small, focus on good form, gradually increase the difficulty over time, rest adequately between sets – all these things will ensure you’re getting the most out of your workout while also minimizing risk of injury.
Everyday Activities & Household Chores Light Activity & Low-Impact Exercises
Regular physical activity can help improve your mental and physical health, but it doesn’t always have to involve long workouts at the gym or running for miles. Everyday activities like cleaning, gardening and even walking the dog are considered light activities that can contribute to overall health. Low-impact exercises like yoga, swimming and tai chi are also great options for those looking for a less intense workout.
Light activity has been linked with improved mood, lowered stress levels and better sleep quality – all of which are essential for good mental health. Even just a few minutes of light exercise each day can be enough to make a difference in how you feel. As an added bonus, these types of low-impact activities put less strain on your body so they’re perfect for those who are new to exercise or who have injuries or chronic conditions that prevent them from engaging in more strenuous activities.
How Much Exercise Should You Do for Optimal Mental Health?
The amount of exercise you need to do for optimal mental health depends on the individual, but research shows that even moderate amounts of physical activity can have a positive effect. The World Health Organization recommends that adults get at least 150 minutes of moderate-intensity physical activity per week – or 75 minutes of vigorous-intensity activity – and muscle-strengthening activities two times a week. This type of exercise has been linked with better mood, improved sleep quality and reduced stress levels, as well as lower risks of depression and anxiety disorders.
For those looking to increase their fitness level and improve their overall health, the Physical Activity Guidelines for Americans recommend aiming for 300 minutes (5 hours) of moderate-to-vigorous physical activity per week. This includes activities such as brisk walking, jogging, swimming, or cycling. In addition to cardiovascular exercise, it’s also important to incorporate muscle-strengthening activities into your routine two times a week in order to build strong bones and reduce the risk of certain types of cancer and chronic diseases.
No matter what kind of activity you choose to engage in – whether it’s light household chores or a more intense workout at the gym – remember that any form of exercise is beneficial for both your physical and mental wellbeing. So start small if necessary and aim to gradually increase your activity levels until you reach the recommended amount each week!
Recommended Guidelines for Adults
Recommended guidelines for adults suggest that in order to maintain good physical and mental health, adults should be engaging in at least 150 minutes of moderate-intensity physical activity per week – or 75 minutes of vigorous-intensity activity. This could be anything from brisk walking, jogging, swimming or cycling to light household chores such as gardening and cleaning. Additionally, adults should also include muscle-strengthening activities such as weight training two times a week to keep their bones strong and reduce the risk of certain types of cancer and chronic diseases.
It’s important to remember that any type of exercise is beneficial – it doesn’t have to be too intense! So if you’re just starting out don’t worry about pushing yourself too hard, start small and aim to gradually increase your activity levels until you reach the recommended amount each week. And if you ever need motivation, just remember all the amazing benefits that come with exercising regularly: improved mood, better sleep quality, reduced stress levels and lower risks for mental health conditions like depression and anxiety disorders.
Recommended Guidelines for Children & Teens
Children and teens should also be getting regular exercise to benefit their physical and mental health. According to the Physical Activity Guidelines for Americans, children aged 6-17 should be engaging in at least 60 minutes of moderate-to-vigorous physical activity every day. This could include running, playing sports, riding bikes or doing more active chores like mowing the lawn. Additionally, it’s important for children and teens to get muscle strengthening activities such as push-ups and pull-ups at least 3 days a week.
Exercising regularly has been shown to improve mood and reduce stress levels in kids and teens as well as improve their overall physical fitness. Regular physical activity can also help reduce the risk of developing certain diseases such as heart disease, diabetes, obesity and even certain types of cancer later on in life. So encourage your children and teens to stay active – they’ll thank you later!
Potential Risks Associated with Excessive Exercise
Though exercise is beneficial to your physical and mental health, it’s important to be aware of the potential risks associated with excessive exercise. Excessive exercise can put a strain on your body and lead to overtraining syndrome, which can cause fatigue, decreased performance, impaired immune system, sleep disturbances and more. Additionally, too much exercise can have an adverse effect on mental health by increasing stress levels and affecting mood negatively.
It’s important to find a balance between enough activity to reap the benefits but not so much that it brings negative consequences. Everyone’s fitness level is different so make sure you’re considering your own individual needs when setting goals for yourself. Speak with a doctor before starting any kind of workout regimen if you have any underlying medical conditions or are unsure about how much activity is appropriate for you.
Conclusion
In conclusion, regular physical activity can have a positive effect on your mental health. It can help reduce stress, anxiety, and depression, as well as improve focus and concentration. Additionally, it can lower blood pressure and help with weight management. By following the physical activity guidelines from the CDC, you can incorporate more movement into your life to reap the mental health benefits of exercise. Try adding an extra 30 minutes of moderate -to-vigorous physical activity per day, or incorporate more muscle-strengthening activities into your routine. You don’t have to be a gym rat or marathon runner — everyday activities like walking, doing household chores, and light activity can all help you get the exercise you need to improve your mental health.
