Does Exercising Improve Mental Health?

At this point, no one will be surprised by the statement that regular exercise is good for your health. Among other things, we know that it allows us to reduce overweight and obesity, that it strengthens bones and muscles, that it enhances the functioning of the immune system and that it reduces the risk of suffering from metabolic problems (such as type 2 diabetes) or even the risk of cardiovascular problems. But beyond the merely physical and physiological, since ancient times it has been stated that it also seems to be beneficial for the mental health of those who practice it.

What is real about this phrase? Does exercising improve mental health? Throughout this article we are going to make a brief dissertation about it.

Mental health and physical exercise

Mental health and physical exercise have been frequently related since ancient times, with evidence being found that physical well-being and regular exercise also improve the psychological well-being of those who practice it. Nowadays, and thanks to the advancement of science, we have much more specific knowledge of different aspects that have been shown to improve with exercise and some of its mechanisms: We know that sport favors the release of endorphins which improves our immune system and activation threshold and alters our brain chemistry in such a way that it makes us feel better and more active, among other aspects.

Recently, in a research carried out by different professionals during this same year and whose conclusions have been published in The Lancet Psychiatry Journal, the impact of exercise on mental health has been analyzed and the situation of a large sample of american citizens in terms of feeling of mental well-being

Specifically, the number of days of distress and poor mental health that the subjects themselves reported was assessed, finding that on average those who exercise had a lower proportion of days in which they reported feeling bad than those who did not (between three and four days of exercise). difference per month).

Although as a general rule all types of exercise are positive for improving physical and mental health (including activities such as housework, although its effect is much smaller), the same study seems to indicate that some of the types of sport that have the greatest advantage for mental health are those that involve teamwork, aerobic or gym exercise

Likewise, clinical practice has shown that sport is indicated as highly beneficial for people with certain psychological problems such as depression, anxiety disorders, insomnia or even cognitive impairment. In fact, it is usually recommended at a preventive level or as a strategy to reduce the symptoms of various problems. So, the answer to the question that gives the title to this article is a very clear yes.

Aspects that improve with exercise

There is a large number of researches regarding the advantages of sport on our health, both physical and mental. In this last area, some of the improvements that have been seen and that make it highly recommended for the majority of subjects, including those who suffer from a neurological or mental problem, are the following.

1. Generates endorphins and increases the feeling of well-being

It has been proven that performing physical exercise causes the release of endorphins, endogenous opioids that have a relaxing effect and induce a feeling of satisfaction, physical and emotional well-being.

2. It allows you to improve self-image and self-esteem

Continuous practice of sports also has an effect on body image, reducing weight and body fat and toning the body. This in turn has an impact on self-image and self-concept, feeling more attractive, energetic and agile and in turn increasing self-esteem In addition to this, maintaining a constant routine and discipline makes us see ourselves as more constant and capable of persevering and fighting for our goals.

3. Improves mood

Based on all of the above and as a consequence of practicing physical exercise, it has been proven that it increases well-being and allows you to better control and manage your mood, facilitating a positive emotional tone more stable and more optimistic.

4. Slows down and hinders cognitive deterioration

Largely due to the previous point, it has been observed that people who exercise regularly tend to be less likely to suffer cognitive impairment or dementias such as Alzheimer’s, or to slow down the deterioration in their initial stages.

5. Promotes discipline

Sports and physical exercise, in addition to concentration, require and promotes the ability to maintain a routine and commit to doing something that requires continued effort over time. Thus, it facilitates the appearance of a disciplined attitude that can be extrapolated to other areas of life.

6. Facilitates socialization

Sport is a type of activity that moves a large number of people, being a hobby shared by many. This allows you to have points in common with other people, as well as facilitating contact with them. In addition, there are a large number of exercises or sports, such as football or basketball, which have teamwork as one of their main bases.

7. Helps you fall asleep

We have all done some exercise at some point. After doing it we probably felt tired and relaxed, being able to sleep more easily if a reasonable amount of time passes between sports and sleep. It has been scientifically proven that regular exercise allows you to fall asleep more easily and hinders the onset of insomnia

8. Clears, gives energy and increases motivation

Although it seems opposite to the previous point, the truth is that doing moderate exercise allows the person to relax and increase their energy level in the first moments, as a result of the alterations generated at the physiological level and in brain chemistry (for example, it raises the level of of brain norepinephrine).

In fact, although it allows you to sleep better afterwards, It is recommended not to do physical activity before going to sleep due to this factor. This increase in activity can also increase the level of motivation and involvement towards other goals.

9. Reduces withdrawal syndrome and helps fight addiction

Playing sports is a recommended activity when fighting substance dependencies, since it makes it difficult and slows down the appearance of the desire to consume and generates endogenous endorphins that make consumption less necessary, in addition to being a response that is incompatible with it. The influence in this sense is also linked to the alteration of circadian rhythms.

10. Fight stress and anxiety

Another of the problems in which sport is usually prescribed is the suffering of stress and anxiety, since it allows distraction and concentration on the activity itself and in the moment. make it difficult to ruminate on potential concerns

11. Stimulates proactivity and creativity

Relaxation and breaking away from worries and thoughts, in addition to the increase in blood flow generated by exercise, allows new ideas and strategies to emerge more easily after playing sports, allowing us to be more creative. Likewise, the increase in energy levels and motivation helps us to be more proactive and attentive.

12. Increases the ability to concentrate and memory, and increases cognitive capacity

Another advantage that has been observed is that sport increases the ability to concentrate and focus, as well as memory and general cognitive ability It has also been seen that this can result in an improvement in the capacity for academic and work performance.

Likewise, precisely for these reasons it has been observed that it is beneficial for those people with some type of intellectual disability.

Too much is not good either.

As we have indicated previously, regular exercise is a great advantage for mental health, in addition to physical health. However, As with most things, too much exercise can be harmful In fact, those who exercise more than three hours a day have a worse level of mental health than those who do not exercise.

For example, as with other activities that involve an increase in dopamine and endorphins, excessive exercise can lead to it acquiring addictive characteristics. In this context, the subject may need increasingly greater amounts of exercise to feel good, causing feelings of discomfort and restlessness to arise in the absence of sport.

It can also lead to an overvaluation of body image, giving it too much significance and importance. It is even possible that in this context problems such as vigorexia may appear, in which an obsession with exercise appears in order to obtain a body that is as muscular as possible Likewise, exercise is also used as a purging mechanism by people with eating disorders in order to burn calories and lose weight.

In addition to the above, it can lead to overtraining syndrome, in which excessive training and the absence of sufficient rest periods can burn the person out. In this context, sleeping problems, loss of energy or motivation, irritability and low tolerance for frustration, decreased libido and lowered mood may appear, and may even generate depressive disorders.

In conclusion

With respect to the question that gives rise to this article, the data observed by different studies allow us to conclude that, in effect,Regular exercise improves the mental health of those who do it This improvement is noticeable in many different areas, including the prevention of cognitive deterioration or even the improvement of symptoms in subjects with mental disorders.

Of course, this exercise should be done in moderation and with realistic expectations. In general, it is recommended that exercise be limited to around 45 (between 30 and 60 minutes) a day between three and five times a week, this being the amount of daily exercise that increases the most in the level of mental health it seems. trigger.