According to a recent global study, by the age of 75, a stunning one in two people around the world will experience a mental health disorder. There are many different reasons that these conditions develop, and you can’t remove all risks. However, research has continually shown a strong link between mental health and physical health. People with mental health conditions tend to be in worse physical condition. And people in poor physical health are more likely to experience mental health troubles. Below, explore the link between exercise and mental health.
Physical activity guidelines
The U.S. Department of Health and Human Services has published Physical Activity Guidelines for Americans based on extensive research. These guidelines recommend that adults get at least 150 minutes of moderate-intensity physical exercise per week, along with two separate sessions of muscle-strengthening activity. Note that you don’t have to hit the gym. Even basic activities like brisk walking or carrying groceries count.
Exercise not only has a powerful effect on physical health, but on mental health as well. It can boost cognition, improve mood, and even lower the risk of Alzheimer’s disease. Overall, the more you move and the less you sit, the healthier you are likely to be both physically and mentally.
Benefits of exercise for mental health
So how exactly does exercise improve mental health? Here are just a few key benefits:
- Releasing endorphins (the feel-good chemicals in the brain)
- Promoting deep relaxation
- Increasing oxygen supply to the brain, which helps with decision-making and executive function tasks
- Improving the quality and quantity of sleep
Additional ways to calm the mind
Of course, exercise is just one part of the whole picture when it comes to managing stress and calming your mind. Other things you can do include, but are not limited to:
- Eat a nutritious diet
- Take time to rest
- Prioritize self-care
- Talk to a loved one about your troubles
- Organize your time
- Learn to say no
- Set healthy boundaries
- Spend at least an hour every day doing something that brings you joy
Getting help
It’s important to note that mental health disorders are just as real as physical illnesses. While exercise and other ways of boosting your health are important, they cannot treat a mental illness. Instead, you will need to seek help from a mental health professional.
Signs that you may need professional help include:
- Sleeping too much or not enough
- A significant increase or decrease in appetite
- Persistent feelings of anxiety, sadness, or hopelessness
- Self-medicating with alcohol or drugs
- Losing interest in activities that once brought you joy
- Isolating yourself from loved ones
- Thoughts of self-harm
These are just a few of the most common symptoms of mental health concerns. In general, if your thoughts or overall mood significantly change for more than a few days, it’s worth talking to your doctor. And if you have any desire to harm yourself or someone else, call 911 right away.
Depending on your specific diagnosis, symptoms, and goals for treatment, there are many different ways to treat mental health conditions. You might take medicine and/or undergo any of a variety of talk therapy solutions. Brief therapy, consisting of just a few sessions, is appropriate for some conditions. Others may require a longer commitment.