Mental Health & Exercise
Being on the forefront of the fitness industry, every day we witness the importance of moving your body and how it impacts mental health. Many of our trainers stay committed to working out themselves because they feel the benefits exercise has on their mental health. Clients, on all levels of ability, continue to mention their motivation remains connected to mentally and emotionally feeling better when they show up to move. In honor of World Mental Health Day, Underground Trainers is sharing some science behind the positive impact exercise has on mental health.
Current Crisis
Mental health has become somewhat of a crisis worldwide. The statistics are staggering and more and more people turn to medication to help deal with their conditions. For some, this is a necessary solution and the best option, but for others exercise, nutrition, and lifestyle tweaks can make a tremendous positive impact on one’s mental health. Below are some 2023 mental illness statistics from the National Alliance of Mental Illness (NAMI). To clarify, mental health and mental illness are NOT the same. While mental health refers to anyone's state of mental, and emotional well-being, mental illnesses are diagnosed conditions that affect thoughts and behaviors. These terms are often used interchangeably. For the sake of this blog, we are talking about the impact exercise has on mental health, and how it can impact someone suffering from some diagnosed mental illnesses as well.
NAMI Infographic, 2023
Exercise and Depression
A recent study from the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. Studies also show that exercise is as effective as antidepressant medication for treating mild to moderate depressive symptoms. Exercise may even be the better option since there are no negative side effects, while medications may have side effects.
Exercise creates all types of changes in the brain, such as increasing endorphin production making you feel good and energized; it also reduces inflammation and promotes a feeling of calm and well-being.
Exercise and Anxiety
By adding an element of mindfulness to your workouts -feeling sensations in the body, witnessing your breath, noticing how your muscles respond, your feet hitting the ground, your grip on a kettlebell or barbell, the sweat rolling down your cheeks, or the thirst created from a hard workout can help relieve anxiety by being present and in the moment rather than zoning out.
Exercise and Stress
Moving your body can help break the cycle of stress symptoms such as contracted muscles in the neck, shoulders, and hips. Movement moves the air through your lungs, removing stale air and replenishing the oxygenated blood flowing throughout your body. Physical activity helps relax the muscles and relieve tension in the body. Because of the mind-body connection, de-stressing the body helps to de-stress the mind. Again, proving movement is beneficial for the mind.
Exercise can help provide the following benefits that impact mental health:
Sharper memory and thinking
Improved focus and attention
Increased motivation, concentration, and memory
Higher self-esteem
Better sleep
More energy
Stronger resilience
“True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.”
If you are looking for a way to begin moving more each day, we can help. Here are some tips for overcoming a stagnant lifestyle and to help get you started on your mental health and fitness journey:
Walk outside for 5 minutes a day
Begin incorporating one movement a day into your routine (jumping rope, jumping jacks, sit-ups, etc.), then add on one more movement the following week and so on
A gentle stretching or yoga practice
Find a partner to help keep you showing up
Try different classes or free trials offered by local facilities
Hire a personal trainer for the most support and understanding in your journey
Underground Trainers offers FREE fitness assessments. Contact us for more information to set up an appointment today.
*If you or someone you know is impacted by symptoms of a mental health condition and struggles to function on a daily basis, please consider trying 30 minutes of movement a day. Perhaps partnering up and having a buddy system to work out, walk, or accomplish a physical activity together would be beneficial. Of course, if you or someone you know is struggling desperately with mental health issues, please contact one of the following crisis or help hotlines to get the support and help needed.
988 Suicide & Crisis Lifeline (formerly the National Suicide Prevention Lifeline)
NJ Hope Line (suicide prevention) 855-654-6735.
ReachNJ 844-732-2465.
IME Addictions Access Center 844-276-2777.
NJ Connect for Recovery 855-652-3737.
The Peer Recovery Warmline 877-292-5588.
NJ Mental Health Cares 866-202-HELP (4357)
SAMHSA (800) 662-4357
**Sources: NAMI; NIMH; HelpGuide
