
Boost Your Mood: The Mental Health Benefits of Regular Exercise
June 29, 2024
Did you know that just a short burst of 10 minutes of brisk walking increases our mental alertness, energy and positive mood?
Exercise isn't just about physical fitness; it's a powerful tool for enhancing mood, reducing stress, and improving overall mental health. Whether it's the exhilarating rush of a morning run, the calming rhythm of a swim, or the mindful movements of yoga.
Exercise reduces depression and stress through a combination of psychological, physical, and chemical effects on the body and mind.
According to Sport England’s Active Lives Children and Young People Survey, only 44% of young people met the guidelines of being moderately to vigorously active for at least 60 minutes a day. Research suggests that the main cause of lack of exercise in young people is increased screen time.
This article explains how exercise enhances mood, the unique effects of different forms of exercise, how to overcome barriers, and how to get into exercise.
Aerobic Exercise
Research found that low-intensity aerobic exercise for 30-35 minutes, 3-5 days a week for 10-12 weeks, was best at increasing positive mood. Aerobic exercise includes running, swimming, and cycling.
This type of exercise triggers the release of endorphins, leading to improved mood and a sense of well-being. Additionally, these activities help reduce cortisol levels, the hormone associated with stress. Furthermore, it improves cardiovascular health, leading to increased energy levels and reduced fatigue.
Swimming has additional benefits such as provides relaxation and stress reduction due to its rhythmic nature and the soothing properties of water, which can induce a meditative state. Water's sensory impact can help distract from stressors and negative thoughts.
High-Intensity Interval Training
HIIT involves alternating between intense exercise and short periods of rest or low-intensity activity. This method improves cardiovascular fitness, boosts metabolism, and builds muscle strength quickly in sessions lasting 15-30 minutes. Beyond physical benefits, HIIT reduces stress, enhances mood through endorphin release, and can alleviate anxiety. It also improves cognitive function, promotes better sleep, and enhances overall well-being, making it a highly efficient exercise choice for both physical fitness and mental health
Circuit Training
Circuit training means doing a series of exercises one after another with short breaks. It works different muscles and improves strength and endurance. This type of workout helps your heart and muscles get stronger, and it makes you more flexible. It also makes you feel happier by releasing feel-good chemicals in your brain, reduces stress, and helps you think better.
Strength Training
Strength training is another great form of exercise that can boost self-confidence and self-esteem. It involves lifting weights or using resistance bands to improve muscle strength and endurance.
Strength workout for teens – Advises teenagers on workout routines for beginners to intermediates.
Yoga and Pilates
Another great way to exercise is through yoga or Pilates. These practices offer similar mental health benefits to aerobic exercise but also promote relaxation, decrease muscle tension, and enhance mindfulness and focus.
Mindfulness-Based Exercise
Similar to yoga and Pilates, Tai Chi combines slow, deliberate movements, meditation, and controlled breathing to promote relaxation, balance, and overall well-being.
Overcoming the Barriers
Fear of injury
Start with low-impact activities and gradually increase intensity. Learn proper techniques and always warm up before and cool down after exercising to prevent injuries.
Time constraints due to busy schedules
Integrate short, workouts into your day, like a brisk walk, quick run or bodyweight exercises. Use breaks between study sessions to do some physical activity.
Physical limitations or health concerns
Choose activities that fit your abilities, such as swimming or yoga. Consult with a healthcare provider to find safe and suitable exercise options.
Lack of access
Explore free online fitness classes or tutorials that match your interests. Search for different types of exercises on YouTube, where you can find excellent fitness channels offering beginner-friendly workouts that don't require any equipment!
Additionally, consider joining school or community sports teams, where instruction is often provided.
Lack of knowledge
Research different types of physical activities online or ask a teacher for advice on starting a new exercise routine.
Lack of motivation
Set realistic and achievable fitness goals. Find a friend to exercise with to make it more fun and to keep each other accountable.
Start by aiming to do one workout a week and then gradually increase the frequency as you build your fitness routine.
Regular exercise is not only crucial for physical fitness but also significantly boosts mental health by enhancing mood, reducing stress, and improving overall well-being. Just 10 minutes of brisk walking can increase mental alertness and positive mood. Despite these benefits, a lot of young people do not meet the recommended daily activity levels, largely due to increased screen time.
Different forms of exercise offer unique mental health benefits:
- Aerobic Exercise (running, swimming, cycling) improves mood and reduces stress through endorphin release and cortisol reduction.
- High-Intensity Interval Training (HIIT) boosts fitness and mental health efficiently in short sessions.
- Circuit Training enhances strength, endurance, and mood.
- Strength Training boosts self-confidence and mental resilience.
- Yoga and Pilates promote relaxation, mindfulness, and mental focus.
- Mindfulness-based exercise (Tai Chi) combines physical movement with meditation for overall well-being.
To overcome barriers to exercise, strategies include starting with low-impact activities, putting short workouts into your daily routines, choosing suitable exercises for physical limitations, utilising online fitness resources, and setting realistic fitness goals.