Body Supporting the Mind
Signing up for a physical exercise class like weight training or yoga is an excellent way to complement your existing mental health treatment program.
Navigation: Body Supporting the Mind: How Exercise Can Improve Your Mental Health, Mental Health Benefits of Physical Activity, Promoting Physical Health: How to Motivate Yourself to Exercise, Treatment for Mental Health Disorders, Rehab Is Your Best Chance
Mental health disorders are relatively common worldwide. These disorders affect people of all ages, genders, and backgrounds. According to the World Health Organization (WHO), approximately 1 in 4 people will experience a mental health disorder at some point in their lives.
Out of all the mental health disorders, anxiety disorders are the most common. Globally, around 284 million people were estimated to have an anxiety disorder in 2017.
Depression is also very common. The WHO reports that more than 264 million people of all ages suffer from depression worldwide. Other mental illnesses such as bipolar disorder, eating disorders, and schizophrenia also affect millions of people around the world.
Mental health disorders vary in severity so everyone is different. Some people experience mild symptoms that don’t significantly impact their daily lives, but others face more severe challenges that require professional intervention and support.
Regardless of the severity of your mental health disorder, a bit of physical exercise may go a long way in improving your condition. While it won’t fully treat the mental illness, the mental benefits of being physically active should not be underestimated.
Signing up for a physical exercise class like weight training or yoga is an excellent way to complement your existing mental health treatment program. Even just doing a moderate exercise for a few minutes a day can give you some significant physical health benefits. Today we are going to discuss how taking care of your body can help improve the condition of your mind.
Body Supporting the Mind: How Exercise Can Improve Your Mental Health
Whenever you exercise, you make your body stronger and protect it from illnesses. But by getting fit, you are also protecting yourself from mental health disorders like anxiety and depression.
A new study suggests that it may be just as beneficial as taking medication or going to therapy. Researchers synthesized decades of research on exercise and mental health to find just how much exercise is best—including what kind you need to do to get this effect.
By analyzing the results from over 1,000 randomized controlled trials, researchers found that exercise can help people reduce their anxiety, depression, and distress—even more than usual treatments.
The experiments had over 128,000 participants and it compared exercise to standard treatments. Participants engaged in yoga, tai chi, dance, strength training, aerobics, and other physical activities. Some of them had various health conditions while others suffered from mental health disorders.
In the original studies, their mental health symptoms were rated before and after the exercise program or treatment. The results showed that exercise can help people reduce their symptoms in a similar way to traditional treatments.
Exercise is known to release endorphins, boosting mood, reducing stress, and improving sleep. It can even boost your self-esteem and confidence. Exercise makes you feel purposeful and accomplished. This is why you tend to feel good after working out.
Most importantly, the type of exercise didn’t even matter. Higher-intensity workouts can provide more mental health benefits, but anything that makes you breathe hard is a good sign.
Researchers also found that there is no need to exercise obsessively to gain these benefits. They found that less than 2.5 hours of exercise per week was actually better than doing more. They said that the sweet spot was four to five sessions per week. You don’t have to exercise every day, but you need to exercise most days.
Workouts don’t have to be long. In fact, there was no difference between 30-minute and hour-long workouts. This is why researchers suggest a moderate amount of exercise that feels manageable. Working out doesn’t have to be a burden in your life.
They did note that the benefits of exercise are not immediate. They may begin to show up within weeks or months. So don’t expect it to magically solve all your mental health problems.
Over time, exercise may become less beneficial on your mental health as it begins to feel less novel and more repetitive. In some cases, people just start exercising a lot less due to waning motivation or injury. The key is to properly pace yourself, and if the exercises are getting too repetitive, you should try new physical activities to keep yourself engaged.
Mental Health Benefits of Physical Activity
Exercise is not only beneficial for physical health but also plays a significant role in improving mental health and well-being.
Engaging in regular physical activity has been shown to have numerous positive effects on mental health conditions such as depression, anxiety, stress, and various other mental health conditions.
Exercise stimulates the release of endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. Endorphins promote feelings of happiness and euphoria, leading to an improved mood and reduced symptoms of depression and anxiety.
Physical activity also helps reduce stress by decreasing the levels of stress hormones, such as cortisol, in your body. At the same time, it promotes the production of neurotransmitters like norepinephrine, which can help regulate the brain’s stress response. Regular exercise acts as a buffer against stress and anxiety, improving your ability to cope with life’s difficulties.
Not only does it provide a healthy distraction from your negative thoughts and worries, but it also promotes social interaction, especially when done in group settings. Team sports can create opportunities for social interaction and connection. This is perfect for your mental health because social support provides a sense of belonging and community.
Exercise improves the quality of your sleep, and we all know the benefits of having plenty of that. Sleep is crucial for maintaining good mental health. Physical activity helps regulate the sleep-wake cycle, promotes deep sleep, and reduces insomnia symptoms. Quality sleep has a positive impact on mood and energy levels, allowing you to seize the day.
Exercise has also been shown to enhance cognitive function and memory. It increases blood flow to the brain, promoting the growth of new neurons and improving neural connectivity. Regular physical activity can enhance concentration, attention, and overall cognitive performance.
On top of all these benefits, it can even improve your self-esteem and self-confidence. Engaging in regular exercise and achieving fitness goals can make you feel great about yourself.
Exercise allows you to set and accomplish goals, leading to a sense of achievement and empowerment. Physical improvements, such as weight loss or increased muscle tone, can also boost self-esteem and body image.
Exercise is an important component of a healthy lifestyle. Taking care of one’s physical health can have a profound impact on your well-being. Regular exercise helps people feel more energetic, motivated, and satisfied, contributing to a positive mental outlook. Its benefits can expand and improve every other aspect of your life.
Promoting Physical Health: How to Motivate Yourself to Exercise
Motivating yourself to exercise can be challenging at times, but there are several strategies you can try to stay motivated. Here are some tips to help you get started and maintain your exercise routine:
Set clear goals: Define specific, achievable, and realistic goals for your exercise routine. Whether it’s improving your overall fitness, losing weight, or training for an event, having a clear target can help you stay focused and motivated.
Find activities you enjoy: Explore different types of exercise and physical activities to discover what you genuinely enjoy doing. Whether it’s dancing, swimming, hiking, yoga, biking, or playing a sport, engaging in activities you find enjoyable will make it easier to stay motivated. If you force yourself to do something you are not comfortable with or not interested in, you will just lose your motivation to exercise.
Create a schedule: Establish a regular exercise schedule and stick to it. Treat your exercise time as a non-negotiable appointment with yourself, just like any other important commitment in your life. Improving your physical health takes a bit of discipline, but even that can help improve your mental health, letting you feel in control of your mental state. The more you exercise, the easier it becomes.
Start small: If you’re just starting or getting back into exercise, don’t overwhelm yourself with an overly ambitious routine. Begin with small, manageable goals and gradually increase the intensity, duration, or frequency of your workouts as you progress. Try walking for 10 minutes a day or do some light stretching.
Find a workout buddy or join a group: Exercising with a partner or joining a fitness group can provide accountability and make the experience more enjoyable. You can motivate each other, share goals, and celebrate achievements together.
Use technology and apps: Explore fitness apps and wearable devices that can track your progress, set reminders, and provide workout routines. These tools can help you stay motivated and track your achievements, providing a sense of accomplishment.
Reward yourself: Set up a system of rewards for reaching milestones or completing your exercise goals. Treat yourself to something you enjoy, such as a massage, a new workout outfit, or a healthy snack. These rewards can act as incentives to keep you motivated.
Focus on the benefits: Remind yourself of the numerous benefits of exercise, such as improved physical and mental well-being, increased energy levels, stress reduction, and better sleep. Keep these benefits in mind as a source of motivation.
Vary your routine: Avoid getting bored by varying your exercise routine. Try different workouts, change your environment, or explore outdoor activities to keep things interesting and prevent monotony.
Track your progress: Keep a record of your exercise sessions, noting the time, duration, and type of activity. Seeing your progress over time can be highly motivating and help you stay committed to your exercise routine.
Don’t give up: It is guaranteed that you will encounter days when you just don’t feel like moving. It’s important to push through these days and keep exercising, even with just some low intensity movement. Find something easy and enjoyable. You will begin to feel better.
Remember, motivation can fluctuate, so it’s important to stay flexible and kind to yourself. If you miss a workout or experience a setback, don’t beat yourself up. Instead, focus on getting back on track and recommitting to your goals. Consistency is key, and by adopting these strategies, you can develop a positive and sustainable exercise routine.
Treatment for Mental Health Disorders
While exercise can be beneficial for your mental health, it is not a substitute for professional treatment. If you are experiencing severe or persistent mental health issues, it is essential to seek help from a qualified healthcare provider.
Treatment for mental health disorders may vary depending on the specific disorder and the individual’s needs.
Psychotherapy, also known as talk therapy, is the most common treatment for various mental health disorders. It involves working with a mental health professional to explore and address the underlying causes of mental health concerns.
Different types of therapy, such as cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), or psychodynamic therapy, may be used depending on the specific needs of the individual.
Supportive counseling is a form of therapy that focuses on providing emotional support, guidance, and practical advice to individuals dealing with mental health challenges. It can be particularly helpful for individuals experiencing grief, relationship issues, or life transitions.
In some cases, medication may be prescribed to help manage the symptoms of mental health disorders. Psychiatric medications, such as antidepressants, antianxiety medications, mood stabilizers, or antipsychotics, can be used to alleviate symptoms and improve overall functioning. Medication is typically prescribed and monitored by a psychiatrist.
There are plenty of treatment centers that offer group therapy. Group therapy involves participating in sessions with a therapist and other individuals facing similar challenges.
This provides a supportive environment to share experiences, gain insights, and learn coping strategies from people who understand what you are going through. Group therapy can be effective for various mental health conditions, such as substance abuse, eating disorders, or post-traumatic stress disorder (PTSD).
Some individuals find benefit from alternative or complementary therapies, such as acupuncture, yoga, art therapy, or mindfulness practices. These therapies can be used as adjuncts to traditional treatment approaches.
In severe cases where safety is a concern or when intensive treatment is required, individuals may need hospitalization or residential treatment. This level of care provides a structured and supportive environment for stabilization and intensive therapy.
These treatment methods can be supported by implementing lifestyle changes. Implementing healthy lifestyle modifications can significantly contribute to mental well-being. Exercise is just one part of it. You also need to make sure you are maintaining a balanced diet, getting adequate sleep, and using stress management techniques like deep breathing and meditation. Avoid substances that can negatively impact your mental health.
Do not use addictive substances like prescription drugs or alcohol to cope with your mental health disorder. Instead, try engaging in self-help activities. This can involve reading self-help books, practicing relaxation techniques, journaling, engaging in new hobbies, or joining support groups.
It’s important to note that treatment plans should be personalized to suit the specific needs and preferences of each individual. Mental health professionals, such as psychiatrists, psychologists, or licensed therapists, can assess the situation, diagnose the condition, and develop a comprehensive treatment plan tailored to the individual’s needs.
If you or someone you love is struggling with their mental health, look for a treatment center near you today and learn more about various treatment programs for their condition.
Rehab is Your Best Chance
Treatment is an addicted individualʼs best option if they want to recover. Beating an addiction not only requires eliminating the physical dependence, but also addressing the behavioral factors that prevent them from wanting to get better. Simply quitting may not change the psychological aspect of addiction. Some people quit for a while, and then take drugs or alcohol again, only to overdose because they did not detox properly. Recovery involves changing the way the patient feels, thinks, and behaves.