Why exercise is so good for your mental health
When it comes to anxiety there is no magic wand that can make it all go away but if there is one tool that can be helpful to nearly everyone it is exercise. By exercise I don’t mean running a marathon or taking up triathlons….it can be as simple as getting out for a short walk.
The anxiety and stress response
When we feel stressed or anxious our bodies naturally produces more stress hormones including cortisol and adrenaline. This stems back to our fight and flight response, which has not changed since we were living in caves. When our fight and flight system is activated our heart rate increases, our stomach may churn, we become hyper vigilant and we have increased energy to run or attack a foe. This was essential if we were facing a threat such as a sabre toothed tiger. The problem we have in modern life is that our bodies often react in a similar way to threats such as stresses at work, arguments, watching the news…..the list can be endless. This means we can have a cocktail of stress hormones circulating our bodies which can then become a vicious circle as we feel increasingly anxious.
How exercise can break the anxiety circuit
Exercise provides a great way to break this anxiety circuit by using up some of the cortisol and adrenaline that has been released. We may not be running away from a threat but by going on a walk, bike ride or swim and moving our body we are using up some of the stress hormones in a healthy way. It also leads to the release of happier neurotransmitters in your body such as serotonin and dopamine. This is why exercise has the potential to shift your mood, helping you feel calmer and more positive. Some people are also able to access the flow state during exercise where they lose track of time and feel very much in the moment.
Exercise can boost your brain power
In their book ‘Spark- the Revolutionary New Science of Exercise and the Brain’ Ratey and Hagerman argue that exercise is physically good for the brain, boosting the infrastructure and making brain cells better at connecting. This can lead to benefits for learning and taking information in.
Exercise may improve your sleep
If you’re tired you have less motivation to exercise and this can be hard. But studies show if you get some early morning light this can help to improve your sleeping pattern. So by exercising outside in the morning you are giving yourself the best opportunity for sleeping better later that day.
Exercise can give you the opportunity to connect with others
Some people enjoy the alone time that a solo walk or run may provide. For others it is an opportunity to catch up with friends or meet new people; whether that is at a yoga class or on a walk. This is beneficial, helping you to feel connected and part of your local community or friendship group.
Exercise as part of your routine
If regular exercise hasn’t been part of your routine before start off small. Just going for a walk for a few minutes each day and gradually building it up is a good way of developing a regular habit. This will be a habit that really pays off…..with both your physical and your mental health.