When people think of the benefits of exercise, they usually think of physiological benefits. The emotional benefits of exercise are becoming more well known as more studies show the positive effects physical activity can have on mental health. Though regular exercise on several different days a week is usually what is suggested by those in the know, even small amounts of exercise can boost mood. With any type of exercise, it is wise to consult with your physician, and to begin slowly and gradually increase your level of activity.
Physical Benefits of Exercise
The Centers for Disease Control and Prevention lists the following benefits of exercise on physical health: weight control; reduced risk of cardiovascular disease, Type 2 diabetes and metabolic syndrome and some cancers; stronger bones and muscles; improved ability to perform daily activities and prevent falls, if you are an older adult; and increased chances of living longer. If you have a chronic health condition such as arthritis, diabetes or heart disease, consult with your doctor to find out if you need to make modifications in your exercise plan because of your particular health concerns. The health benefits of being active far outweigh the risks of injuring yourself during exercise.
Emotional Benefits of Exercise
Research on anxiety and depression shows that exercise can help reduce anxiety and improve mood. Exercise releases those feel-good brain chemicals, neurotransmitters and endorphins, that ease depression and lift mood, while at the same time reducing the immune system chemicals that can exacerbate depression. Physical activity increases body temperature, which may have a calming effect. In addition, exercise can help you meet goals and challenges and boost your sense of achievement and self-confidence. Being in shape can help you feel better about your appearance. While you're exercising, you can take a break from your worries and connect with and socialize with others. Exercise is a healthy coping mechanism for anxiety and depression, as opposed to drinking alcohol or dwelling on negative thoughts.
Studies
Frank Penedo and Jason Dahn, psychologists in Miami, Florida, reviewed the research available on the mental and physical benefits of physical activity in the journal "Current Opinion in Psychiatry" in March 2005. The researchers found that participants engaging in regular physical activity displayed more desirable health outcomes across a variety of physical conditions, including better overall health, health-related quality of life, better functional capacity and more desirable mood states. Specifically, they found that regular physical activity can buffer the risks of being overweight or obese, independently of its effect on weight. In a study of cancer survivors, those who participated in 30 minutes of moderately intense exercise for five days a week reported greater quality of life than those adhering to fruit and vegetable recommendations. Some evidence supported that consistent physical activity may prevent the onset of depression.
The Best Exercise
According to the Mayo Clinic, engaging in 30 minutes or more of exercise daily for three to five days per week has a significant effect on depression symptoms, but even as little as 10 to 15 minutes at a time can make a difference. Walking, lifting weights, playing tennis or basketball, or bicycling all get your heart pumping. Even gardening, washing your car or doing housework can be mildly aerobic. Small lifestyle changes such as taking the stairs instead of the elevator or parking farther away from your destination can help. The best exercise is one that you enjoy and will stick with over time. Some people like to fill their exercise program with a variety of different activities to prevent boredom.
References
- Centers for Disease Control and Prevention: The Benefits of Physical Activity
- MayoClinic.com; Depression and Anxiety: Exercise Eases Symptoms; October 2009
- "Current Opinion in Psychiatry"; Exercise and Well-Being: A Review of Mental and Physical Health Benefits Associated With Physical Activity; Frank J. Penedo et al.; 2005
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