The physical benefits of exercise, such as improved cardiovascular health, strength and endurance, are well-known. According to the Centers for Disease Control and Prevention, adults need 2 1/2 hours of moderate aerobic activity every week plus two hours of muscle-strengthening activity every week to reap the benefits of exercise. Equally important, but perhaps less well-known, are the two major emotional benefits of exercise -- improved mental health and well-being.
Decreased Depression
A study published in the 2000 edition of “Psychosomatic Medicine” presents evidence suggesting exercise improves depression. In the study, 156 depressed subjects were assigned to either a four-month exercise program, a drug treatment group or a group receiving both drug and exercise treatment. Immediately following completion of the treatment, all had an approximately equal number of participants whose depression was in remission; that is, where they no longer met the criteria to be diagnosed as depressed. At the six-month follow up, however, the exercise group had a greater number of patients in remission than both the medication and the medication and exercise group.
Decreased Anxiety
Exercise has a positive effect on reducing anxiety for patients suffering from panic disorder. A December 2005 article in “The American Journal of Psychiatry” compared the effects of either 30 minutes of quiet rest or aerobic treadmill exercise on the incidence of chemically induced panic attacks in subjects who were physically healthy panic disorder sufferers. Although both groups showed an increase in anxiety symptoms after receiving the chemical anxiety agent, significantly more subjects in the rest group experienced panic attacks than in the aerobic exercise group, who were better able to keep their anxiety low enough to avert a panic attack.
Improved Self-Esteem
Working out regularly improves your self-esteem. In a study published in the 2000 edition of the journal “Pediatric Exercise Science,” the researchers surveyed 6,923 adolescents about their level of physical activity and self-esteem. Results found that both male and female teenagers who exercised regularly had higher levels of self-esteem than did teens who did not make exercise a regular part of their life.
Improved Self-Confidence
A person who is physically fit improves their mental well-being, which makes you more productive in your day-to-day functioning. According to the Princeton University Health services, exercise helps you reduce stress. Daily tasks become easier and you begin to take pride in your physical accomplishments. Increased feelings of energy and improved well-being. All these factors together lead to increased self-confidence, making you more motivated to exercise more to continue to reap these benefits.
References
- Applied Sports Psychology: Psychological Benefits of Exercise
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- "Psychosomatic Medicine"; Exercise Treatment for Major Depression: Maintenance of Therapeutic Benefit at 10 Months; Michael Babyak, Ph.D., et al.; 2000 (PDF)
- "The American Journal of Psychiatry"; The Acute Antipanic Activity of Aerobic Exercise; Andreas Ströhle, M.D., et al.; December 2005
- "Pediatric Exercise Science"; The Relationship Between Physical Activity, Self-Esteem, and Academic Achivement Among 12-Year-Old Children; Mark S. Tremblay, et al.; 2000 (PDF)
- Princeton University Health Services: Exercise and Fitness
