We’re often reprimanded in the media for hours spent scrolling on TikTok, and watching Netflix, but it’s really nothing to be ashamed of. As humans, our brains are hard-wired to find the simplest way to feel good, especially after experiencing something negative such as a depressing situation or an anxiety-inducing thought.

Unlike exercise, these methods only require the physical exertion of our thumbs which means that the barrier to entry is practically nonexistent and little to no challenge stands between us and good vibes.

But, we can all admit that these popular routines that most of us use to manage our mental health are like having caramel corn and cream soda for dinner in that they provide relief and are enjoyable in the moment, but are empty of any benefit and often leave us having to deal with negative consequences in the short and long term.

Exercise is one of the best ways to get those happy hormones that we all crave and has immediate and sustained benefits on not only our level of physical fitness but is also great for our mental health.

How does exercise improve mental health?

The health benefits of exercise aren’t news to anyone. However, the benefits of exercise on mental health are often overlooked as a means of treating periods of stress, depression, and anxiety.

If you’ve ever laughed, cried, or ridden a roller coaster then you know that our bodies respond directly to our feelings and vice versa.

Exercise releases the neurochemicals dopamine and endorphins, which directly affect our mood and sense of well-being. Dedicated runners experience what is termed a ‘runner’s high’ which is caused by the release of beta-endorphins due to sustained aerobic activity.

Exercise doesn’t only lift your spirits. It also has also been shown to:

• improve quality and duration of focus
  
• improve sleep
  
• improve mental and emotional resilience
  
• help manage anxiety disorders
  
• lower risk of major depressive disorders
  
• improve self esteem
  
• relieve tension in the body aiding in relaxation
  
• help you cope with the effects of complex post-traumatic stress(CPTSD)
  
• lower inflammation
  

Not only is exercise good for us when coping with temporary distress, but engaging in physical activity has been proven effective as a form of intervention in addition to other methods of treating disorders such as anxiety, depression, and ADHD.

What’s the best type of exercise?

We all approach exercise in different bodies with different abilities. Our state of mental health must also be taken into consideration when assessing what exercise would be suitable.

The best approach to exercise is to create a plan based on what you’re willing to do. As you follow your plan and your experience grows your comfort zone will naturally expand as well.

The journey of exercise for mental health is personal and should be tailored just for you however, research has demonstrated that aerobic exercise is the most effective form of exercise for treating anxiety and depression.

A recent study done on university students reveals that students who engaged in moderate to high intensity aerobic exercise reported significant improvement in their experience of anxiety.

Aerobic exercise was also shown to have acute antidepressant effects that can be as effective as therapy or medication.

You can also use a high intensity aerobic workout to deal with a specific situation that’s making you anxious. This can be anything from hitting a punching bag to running up and down the stairs in your apartment building or jumping rope in the backyard.

Yoga and Tai Chi

Exercise that focuses on mindfulness such as yoga and tai chi have been known for having their calming effect since ancient times.

Yoga and Tai Chi are excellent forms of moderate intensity aerobic exercise for our busy modern lives as they combine principles found in meditative practice such as deep breathing and actively clearing the mind.

Research demonstrates that 20 minutes of yoga and tai chi can significantly reduce anxiety and depression.

Team Sports

By its very nature exercise makes us set aside our worries and concentrate on the task at hand. None do this better than team sports.

Team sports can also act as a form of exposure therapy for those suffering from social anxiety, and have been demonstrated to significantly reduce reported symptoms of generalized anxiety and depression, and PTSD.

Participating in team sports has been proven as an effective form of intervention for at risk youth creating a foundation for healing and better results in overall achievement and mental health as they move into adult life.

How much exercise should you do to see the benefits?

Anything is better than nothing. You can experience the emotional benefit of exercise by cleaning the house every week or walking the dog every morning.

If you want more then you can add a regular aerobic routine with exercise sessions exceeding 21 minutes done 3 to 5 times a week. This has been shown to have significant anxiolytic and antidepressant effects regardless of age or gender.

Chronic Mental Health Issues

People with chronic mental illness are more likely to develop physical illness and pass away earlier than the general population.

This can be due to issues with self care, socioeconomic factors, and also a higher barrier to entry for those without conventional abilities due to stigma and lack of support.

Prescribed exercise treatments for individuals suffering from schizophrenia have acted as a protective factor against psychosis and improving symptom severity.

Adding a guided exercise routine to traditional treatments for mental illness enhances outcomes and can prevent relapse in many patients.

There is such a thing as too much exercise

Keep in mind that you only need to exercise at moderate levels a few times a week to reap the rewards.

Start out at a level that is comfortable for you, and if you’re not sure consult your doctor or a licensed personal trainer who can administer the necessary testing.

There’s no need to overdo it. Overexertion can have adverse effects and may raise cortisol levels instead of the neurochemicals that make us happy.

Don’t do it for the looks, do it for the feels

Everyone would prefer to look absolutely incredible. We automatically associate exercise with losing weight, gaining muscle, and the social reward that comes with looking a certain way. 

When we consider all the mental health benefits of exercise, such as increased self confidence, mental resilience, and better focus we can see that looking good is really just a fortunate by product of a workout routine. 

Your mental health and exercise are inextricably connected, and it doesn’t take much of it to improve the way we cope with stress and achieve long lasting results for the body and the mind.