Exercise and depression
Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication. For example, a study done at Harvard found that running for 15 minutes a day or walking for an hour reduced the risk of major depression by 26%. Research also shows that mentioning an exercise schedule can improve sleep.
Exercise and anxiety
Exercise can also be a natural and effective anti-anxiety treatment. It can relieve tension, and stress, and boost physical and mental energy.
Exercise and stress
When you are stressed you may feel tense in your muslces, experience pain or headaches, insomnia and other physical pain. Exercising is an effective way to break this cycle. Physical activity can help relax muscles and relax your brain and body.
Exercise and ADHD
Exercising regularly is the easiest and most effective way to reduce symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain's dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention.
Exercise and PTSD and trauma
Evidence suggests that by focusing on your body and how it feels as you exercise, you can help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Exercises that involve cross-movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices. Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce the symptoms of PTSD.
Even life your not suffering from a mental health problem, regular exercise and avidity can still boost your mental well-being and mood.
Exercise can help improve memory, higher self steam, better sleep, and more energy.
It may be hard to find the motivation to exercise but here are some ways to get started.
Start small:
Start by doing 10-15 minutes of physical activity and slowly increase your time. Some activity is better than none. As exercising becomes a habit you can slowly add a few minutes or try different activities.
Focus on activities you enjoy:
Any activity counts. That could include playing catch with your dog, walking around a mall, walking in a park, cycling, or dancing. Find what you enjoy and you can even switch between different actives to find what you like.
Reward yourself:
Part of the reward of completing an activity is how much better you'll feel afterward, but it always helps your motivation to promise yourself an extra treat for exercising. Reward yourself with a hot bubble bath after a workout, a delicious smoothie, or with an extra episode of your favorite TV show, for example.
Make exercise a social activity:
Exercising with a friend, loved one, or even your kids, will make exercising more fun and enjoyable and help motivate you to stick to a workout routine.
