The Importance of Workouts and 4 Ways to Be More Active
Its common knowledge that physical activity improves our physical health. But to what extent does it affect our mental health?
With an increasing number of individuals adopting a more healthy lifestyle, there are more people looking to get more active. Yet there are still a significant number of individuals who do not take part in any form of physical activity. In fact, 1 in 4 individuals across the world do not meet the recommended levels of physical activity.
Those of us who work out not only do so because of the benefits for our physical health but also because it simply makes us feel good. Though we are, from time to time, reminded of the benefits of physical activity, we tend to limit our gaze to only our physical health. We often fail to consider that it can be really helpful for our mental health as well. This article looks into the extent to which physical activity can have a positive effect on our mental health and the different ways in which we can start our own workout journey.
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What Is Physical Activity?
According to the World Health Organisation (WHO), physical activity refers to deliberate body movements that involve our muscles and requires energy. Physical activity not just refers to strenuous workouts but also includes any movement during our downtime, travel or work hours. However, the most popular ways to be active come in the form of workouts ranging from a low-intensity walk to a full-on high-intensity cross-fit training.
Physical activity of both moderate and high intensity can help improve our health and overall well-being. Though we are aware of the many physical benefits of a workout, the next section considers the many ways in which physical activity can have a positive impact on our mental well-being.
What Are the Benefits of Workouts on Mental Health?
Exercise not only has a positive effect on our physical health but also our mental health. In fact, many individuals work out for the sense of positive well-being they achieve after having worked out. Even moderate levels of physical activity have been shown to have a profound effect on our well-being. In this section, we consider the various ways in which workouts can have a positive impact on our mental well-being.
1. Stress
When we experience stress, our body's response is muscles become tensed, heart rate increases and our sleep hours severely decrease. Moreover, these physiological responses make us more worried further perpetuating our levels of stress fuelling a never-ending cycle between our mind and body.
Exercising can help break this vicious cycle by helping relax our muscles as well as releasing endorphins in the brain, thereby also improving the quality of sleep which also aids in the reduction of stress. Furthermore, physical activity also increases the interaction between our central and sympathetic nervous system subsequently improving our body’s response to stressors.
2. Depression
Physical activity helps in reducing the severity of depressive symptoms, the primary reason being that it promotes various physiological changes in the brain such as neural growth, reduction in inflammation and new activity that induce feelings of calm. Moreover, the release of endorphins post workouts can help lift our spirits, making us feel good. It can also serve as a distraction by breaking the cycle of negative thoughts that are considered to perpetuate depressive episodes.
A 2023 study by Dr. Ben Singh demonstrated just that. Their findings showed that physical activity is 1.5 times more effective in reducing mild- to moderate symptoms of depression than medication or even cognitive behaviour therapy! According to the Mayo Clinic, any kind of physical activity from lifting weights to gardening can help improve the mood of individuals with depression.
3. Anxiety
Anxiety can have a severe effect on our physical and mental well-being with experts suggesting that anxious individuals tend to be less active. However, a simple remedy is to be active as it can help individuals alleviate their feelings of anxiousness. In fact, recent studies have found that when individuals who experience anxiety, partake in high-intensity workouts, they were better protected against anxiety symptoms than those who were less active. That does not mean a simple workout won't do the trick. Psychologists suggest that a 10-minute walk is just as good as a 45-minute high-intensity workout in alleviating symptoms of anxiety.
4. Post Traumatic Stress Disorder (PTSD) & Trauma Responses
Workouts can also help combat trauma responses. For example, immobilisation stress response which is a characteristic of PTSD or other forms of trauma can be overcome if we focus on how our body feels as we exercise. One study found that individuals with PTSD, who exercised on a regular basis reported decreased symptoms of PTSD. Basic activities such as walking can be quite beneficial in the journey toward healing.
5. Enhanced Cognitive and Brain Function
Exercise can also help enhance our memory and thinking both directly and indirectly. Along with many physiological changes, workouts also enhance growth factors such as an increase in neurochemicals that aid in the regeneration of blood vessels in the brain and the overall health of the brain cells. To add, studies have shown that the brain regions that are associated with thinking and memory are larger in volume than individuals who do little to no exercise.
How to Be More Active?
Now that we have established that physical activity boosts both our physical and mental health. But if you, like me, are looking for that motivation to kick-start your workout plan, let us some ways in which we can start adopting a more active lifestyle.
1. Set Realistic Goals
Let’s be honest if you haven’t worked in a while, a cross-fit regime may not be the most suitable choice of workout right off the bat. Instead, start off with something more realistic and achievable for yourself such as a 10-minute walk or a short home work-out. As you become more comfortable, increase the intensity of your workouts according to your limits. Remember to listen to your body and not over-exert yourself.
2. Keep Moving
Consider being more active throughout the day. Do not just isolate physical activity to when you are working out. Taking the stairs instead of the elevator at work, walking to nearby destinations or doing some dynamic stretches while at your desk in the office can all help you be more active throughout the day.
3. Make it Social
Exercising with a friend or a family member can not only make your workouts enjoyable but also help increase levels of motivation by encouraging each other to go the extra mile. The mere presence of a friend or a family member gives you the incentive to continue your workouts on a regular basis.
4. Find Activities You Enjoy
We are more likely to carry on doing something if we enjoy it. This applies to our workouts as well; if you don’t enjoy it, there is a high chance that your new workout plan is not going to stick. Choosing activities that you enjoy the most will make your workouts seem less tedious.
Workouts not only bring positive changes to our physical health but also our mental health. From releasing endorphins to enhancing our cognitive functions, physical activity helps protect our mental health and well-being for the better. However, getting into that mindset to kickstart your workouts may feel like a mammoth task, especially if it has been a while since your last workout. Start small and build your fitness towards achieving your desired goals, you do not need to be able to complete a marathon right away. After all, some physical activity is better than no physical activity.
References Erickson KI, Voss MW, Prakash RS, Basak C, Szabo A, Chaddock L, Kim JS, Heo S, Alves H, White SM, Wojcicki TR, Mailey E, Vieira VJ, Martin SA, Pence BD, Woods JA, McAuley E, Kramer AF. Exercise training increases size of hippocampus and improves memory. Proc Natl Acad Sci U S A. 2011 Feb 15;108(7) Singh, B., Olds, T., Curtis, R., Dumuid, D., Virgara, R., Watson, A., ... & Maher, C. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine. |