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How Exercise Helps Depression and Anxiety
Exercise has the power to improve both physical and mental health. Scientific understanding of mental health disorders is increasing--and exercise is emerging as a potent healing tool. Unlike diseases that manifest physically, mental health disorders afflict the brain and can impact mood, perception, personality and cognitive abilities.
Science Says: Exercise Benefits Mood and Mental Health
Experts offer multiple reasons why exercise positively impacts mental health; most agree it's likely a combination of indirect and direct factors. Better circulation and reduced inflammation, boosts in psychological outlook, exposure to positive environmental factors, and perceptual and behavioural shifts are all "side effects" of exercise that enhance mental health.
According to the science, exercise may improve mental health in the following ways:
By enhancing physiological health. Physical activity benefits overall brain health by reducing peripheral risk factors for poor mental health--such as inflammation, diabetes, hypertension and cardiovascular disease--and by increasing blood flow and associated delivery of nutrients and energy. So even the same applies with low physical activity; such as walking, being more physically active reduces mental illness risks
By raising tolerance for emotional stress. Since exercise is stressful, regular exercise increases a person's resilience toward other forms of physical and emotional stress. Having more physical and emotional strength--from consistent fitness training--seems to help people adapt better when tough situations occur
By increasing familiarity with physical stress. For some anxiety sufferers, an elevated heart rate, profuse sweating, chills and other stress symptoms that can occur during an anxiety attack are, by themselves, upsetting. By exercising regularly, people can learn to control their experience of physiological stress--like an elevated heart rate or sweating--and these symptoms can become less frightening.
By boosting self-efficacy. People who master a new skill improve self-efficacy, which subsequently leads to higher self-esteem. Learning how to exercise is an example of a skill that increases self-efficacy. High self-efficacy predicts well-being, while low self-esteem is associated with mental illness.
By fostering social contact. Social interaction improves mood. Exercise frequently occurs together with others or with friend and family encouragement. This support boosts mood
By diverting negative thinking. People with depression or anxiety often get stuck in negative thought cycles. Exercise, especially when mindful, may be a diversion from self-rumination, focusing thoughts away from negative inner concerns toward engagement with the present and with pleasurable experiences
By encouraging engagement instead of avoidance. Focusing on exercise pursuits provides value. Creating a structured program directs focus on the value of activity, rather than withdrawal, and teaches persistence. This lesson in engagement, in spite of escape urges, can help people with anxiety to overcome avoidance in other life areas.
It is important to remember that exercise and physical activity is more than just how many calories you burn in a session, but it is about the overall benefits that it provides to the body for a healthier and better well-being. If you are interested or keen to get started with exercise, feel free to get in touch with me for a complimentary consultation to discuss your options, otherwise you might be interested to try one of my Online Exercise Programs to get started. You can find those here: http://bit.ly/1Yd1Zx3
Remember that if you yourself or you know of anyone else that may suffer from anxiety and/or depression, to not be ashamed of it, to stay focused but to also take action, very small steps at a time, in order for you or them to get better. Seek help in whichever ways suits you. That might be through exercise, or talking to a friend or a partner or family member or a professional therapist. Do not let the big picture or major goals overwhelm you, take it day by day and one step at a time..
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