By Ms. Melissa Howard
Photo credit by Pixabay
Science Supports The Benefits of Fitness
West Los Angeles Psychiatry and Psychotherapy explains that working out releases a number of chemicals in your brain that promote mental health.
● Endorphins:These create a kind of “natural” high.
● Endocannabinoids: These can enhance that feeling. Other studies have found these chemicals also can increase pleasure and reduce stress as well as depression and anxiety.
● Galanin: Another one that reduces stress and eases tension.
● Norepinephrine: This chemical also helps moderate stress, according to the Huffington Post.
The Best Exercise To Improve Mental Health
Given the benefits of physical fitness, it seems logical that you should choose exercises that can specifically improve your mental health. Before starting, ask your doctor which are the safest exercises for your health and weight. You should also make sure you have a good water bottle to stay hydrated and invest in the right shoes and other equipment, so you can reap the full benefits of the exercise.
Here are exercises that can help promote good mental health:
Aerobic Workouts
For maximum benefit, you should do aerobic exercises for 30-45 minutes at a time. Research shows that aerobics reduce stress hormones, but there are other benefits, too. According to the Business Insider, aerobics were found to reduce depression, improve memory, and boost your mood. It might even help slow your cognitive decline. The great thing about aerobics is that you have so many options: high intensity, walking, swimming and more. Be sure to choose the best workout for you to keep you motivated.
Cycling
This can be biking outdoors or spin classes, or both! While it is an aerobic exercise, it’s in a class of its own. According to Momentum Mag, cycling can actually have a positive impact on self-esteem and if you are outdoors, you are also benefiting from exposure to nature and vitamin D.
Yoga
Yoga is a great option, too, because it integrates mindfulness into your routine. You will learn deep breathing, meditation, and relaxation while working your body. Examined Existence notes that yoga has been proven to fight the effects of anxiety and depression. Practicing yoga also reduces the effects of traumatic experiences. If you’re struggling with a past experience, yoga can help you relieve the symptoms and stress associated with this. However, some people find yoga a little too boring and “mind-focused.” If you are looking for something more physical and energizing, you might want to try Pilates.
Tai Chi
This is another mind-body practice that can benefit your recovery. While the movements are slow and gentle, don’t let that fool you. Harvard Health points out that Tai Chi benefits upper and lower body strength, flexibility, balance and can provide some aerobic conditioning.
Maintaining Your Health For The Long-Term
While regular exercise can support your recovery, you can support your fitness routine with these simple steps:
● Pick a routine that you like and set attainable goals to motivate yourself to work out consistently. You can also partner with a friend as an accountability partner.
● Make sure you are getting enough protein and nutrition for your level of physical activity. You may want to consult with your doctor or a nutritionist.
● Stay positive. You can boost positivity by creating an organized and decluttered living space.
● Keep hydrated. Always keep a water bottle nearby or on hand if you are hiking or biking.
● Don’t overdo it. It’s easy to work out too hard, especially if you are excited to get in shape. If you try to take on too much at once, you’re doing so at the risk of injuring yourself.
● Stay motivated and track your progress with one of the many fitness apps available. When exercising with a smartphone, make sure to take steps to protect your device (e.g., an easily attachable armband can secure your phone).
● In addition to physical fitness, exercising your mind is also beneficial, both short term and long term. Learning new things can be exciting and life changing, not to mention a chance to give your brain a workout so it keeps fit. Consider going back to school and taking online classes as part of your lifelong learning.
Regular exercise can improve your mental health and get you back on track for a long and fulfilling life. Choose a routine wisely, so you will stay motivated to do it. Start small and build up a routine over time. You will find that exercising helps you maintain a happier, healthier, and stress-free lifestyle.
After losing her younger brother to suicide, Ms. Melissa Howard felt compelled to create Stop Suicide. By providing helpful resources and articles on her website, she hopes to build a lifeline of information. Please visit her website at https://stopsuicide.info/