Frequent practice of any physical activity not only provides countless benefits for the body, it also plays a fundamental role in caring for mental health. The connection between exercise and mental health has been widely studied and supported by various scientific research. Through this article, you will be able to realize the importance of physical activity for the cognitive aspect of every human being.
Key Takeaways
- Regular exercise not only benefits the body, it also plays a crucial role in mental health.
- Practicing exercise helps reduce stress, improve your mood, increase self-confidence, promote sleep, and stimulate emotional resilience.
- It is recommended that you perform aerobic activities, do strength exercises, and increase physical activity in your daily routine to strengthen your mental health.
Advantages offered by exercise and mental health
In addition to keeping you in good physical shape, exercise improves mental health as follows:
1. Reduces stress and anxiety:
Regular exercise is known to be an excellent stress reliever. During physical activity, the body releases endorphins, hormones that help reduce stress and anxiety levels, which relieve accumulated tension and improve mood. Likewise, chemical substances are released that act as natural analgesics, which is why they generate a feeling of well-being.
2. Mood improvement
Regular exercise can have a positive impact on your mood, as it stimulates the release of neurotransmitters such as serotonin and dopamine, known as “happiness hormones.” These neurotransmitters play a crucial role in regulating mood and promoting feelings of joy, well-being and satisfaction. Considering that exercise is good for mental health can be an effective tool in the fight against depression, as it has the ability to increase self-esteem, provide positive distraction and encourage social interaction.
3. Increase self-confidence
Achieving exercise-related goals and objectives, whether running a certain distance, lifting a specific weight, or improving performance in a physical activity, can have a significant impact on both personal confidence and self-esteem. Regular exercise and mental health provoke feelings of self-acceptance, appreciation of achievements, and the development of a positive attitude towards physical appearance, which contributes to a healthier body image and greater confidence in one’s abilities.
4. Promotes sleep:
Lack of sleep or poor quality sleep can negatively affect mental health. Regular exercise produces faster sleep, so it is possible to have better quality sleep. Physical effort promotes relaxation and reduces mental activation, an action that facilitates the transition to a state of restful sleep. Likewise, exercise and mental health can regulate the circadian rhythm to promote a more stable sleep routine.
5. Stimulates resilience:
As if that were not enough, physical activity can strengthen the ability to cope with stress and increase emotional resilience. By constantly facing physical challenges, it is possible to learn to overcome obstacles, persist, and develop a stronger mentality, which will help me face challenges more effectively and recover from adversity in a simpler way.
What type of exercises can be done to strengthen mental health?
1. Aerobic activity: For optimal mental benefits, it is recommended to participate in moderate to vigorous intensity aerobic activities for at least 150 minutes per week. You can distribute these sessions to do them throughout the week, for example, 30 minutes of aerobic activity for five days a week. Examples of aerobic activities include: running, swimming, team sports, and dancing, among others.
2. Strength exercises: in addition to aerobic activity, it is important to do muscle strength exercises at least twice a week. This training may include weight lifting, elastic band exercises, squats, push-ups, sit-ups, or any activity that involves resistance and muscle strengthening. Keep in mind that these not only benefit the body, but also promote mental health by improving self-esteem, confidence and a sense of achievement.
3. Incorporate more physical activity into your daily routine: Walking or cycling instead of using the car, taking the stairs instead of the elevator, taking active breaks during work or spending time doing outdoor activities are ways to increase physical activity on a regular basis, this way you can combine exercise and mental health.
Consistency is key to seeing long-term exercise effects on mental health, so it’s important to find physical activities that you enjoy. If you find fun activities that motivate you, you will be more likely to stick with them long-term. You can try different sports disciplines until you find the one you are passionate about. In this step, consider the four factors that will help you choose the right sport.
If you are new to physical activity, start gradually, increasing the intensity and duration over time. Always consult a health professional before starting any sport or exercise routine, especially if you have underlying medical conditions.
Remember that the key is to maintain a constant and sustainable exercise routine over time to obtain long-term mental benefits. Don’t be discouraged if you don’t see immediate results; the mental benefits accumulate with time and consistency.
Summary
Regular exercise is not only beneficial for the body, but it also plays an important role in mental health. The benefits include reducing stress, improving mood, increasing self-confidence, promoting sleep and stimulating emotional resilience. It is recommended to perform aerobic activities, strength exercises and increase physical activity in your daily routine to strengthen mental health.
Frequently Asked Questions
How does regular exercise affect mental health?
Regular exercise helps reduce stress, improve mood, increase self-confidence, promote sleep, and stimulate emotional resilience. [1]
What types of physical exercises are recommended to strengthen mental health?
It is recommended that you perform aerobic activities, do strength exercises, and increase physical activity in your daily routine. [2]
Why is it important to maintain a consistent exercise routine?
Consistency in exercise practice is key to obtaining long-term mental benefits. The mental benefits accumulate over time, as well as consistency in your exercise practice. [3]
