Eigerian, what makes you exercise regularly? Perhaps many people do it for the sake of maintaining physical health. But did you know that exercise also has mental health benefits? Curious about the relationship between exercise and mental health? Here are the benefits of exercise for mental health.
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TABLE OF CONTENTS
1 How Does Exercise Affect Mental Health?
2 8 benefits of exercise for Mental Health
2.1 1. Improves mood
2.2 2. Reduce stress
2.3 3. Help to cope with emergencies
2.4 4. Reduces the risk of depression
2.5 5. Improve sleep quality
2.6 6. Increase self-confidence
2.7 7. Improves brain function
2.8 8. Making life so much happier
3 ready to start exercising with EIGER?
How Does Exercise Affect Mental Health?
The benefits of exercise for mental health are obtained because this physical activity can increase blood flow to the brain and affect the hypothalamic-pituitary-adrenal (HPA) axis.
HPA itself plays a role in regulating several areas in the brain, including the limbic system that controls motivation and mood, the amygdala that triggers fear in response to stress, and the hippocampus, which is important for memory formation, mood, and motivation.
When we do sports, the body will release neurotransmitters and hormones, such as endorphins, dopamine, and serotonin which have an effect on mood and improve sleep quality at night.
8 benefits of exercise for Mental Health
After knowing what kind of relationship sports activities with mental health, let’s see what benefits can Eigerian feel on the mental state if diligent exercise.
- Improves mood
Doing regular exercise can help maintain mental health because as mentioned above, these activities are effective in improving poor mood. Regular exercise can make a person feel calmer, satisfied, and happy, so the mind becomes more positive.
If the mood is unstable, try doing light activities such as walking. Walking can be a fun form of recreation as well as an aerobic exercise that is good for heart health.
- Reduce stress
When exercising, the body not only produces happy hormones, but also reduces the production of the hormone cortisol, which increases when a person experiences stress.
In addition, increased heart rate during physical activity can encourage the body to produce more of the hormone norepinephrine, which has the function of stabilizing mood. Thus, stress can be reduced.
- Help to cope with emergencies
This happens because exercise can stimulate the production of endorphins, which act as pain relievers and increase feelings of happiness.
An increase in heart rate during exercise can also increase levels of serotonin and gamma aminobutyric acid (GABA), which work to control cell hyperactivity related to anxiety.
- Reduces the risk of depression
A study published in the journal JAMA Psychiatry revealed that adults who do brisk walking for 2.5 hours a week have a lower risk of depression.
When exercising, the body will produce endorphins that can improve mood. While the risk of depression will increase if someone is trapped in negative emotions. In this study also mentioned that it is not necessary to do strenuous exercise to get the benefits. You can start with a quick walk, as long as it is done regularly.
Also Read: 10 Ways To Maintain Mental Health, Prevent Burnout!
- Improve sleep quality
Sleep quality and mental health are closely related. Meanwhile, one of the benefits can be felt from exercising is improving sleep quality.
According to Hopkins Medicine, the improved mood and calmness gained from exercising is essential to support the natural transition to sleep. However, you should avoid exercising close to bedtime, ideally about two hours before bedtime. Because the increase in metabolism after exercise can actually keep you awake.
- Increase self-confidence
Regular exercise can improve physical condition and mood, which can ultimately increase self-confidence. With a better mood, we will have a more positive assessment of ourselves.
In addition, some types of sports, such as basketball, football and volleyball require good teamwork among their members. This can certainly improve a person’s ability to socialize and collaborate with others.
- Improves brain function
The benefits of regular exercise for improving brain function are obtained from the production of BDNF (brain-derived neurotrophic factor) substances that increase during aerobic exercise.
BDNF is a substance that serves to form new brain cells so as to increase the concentration and absorption of the brain in processing information.
- Making life so much happier
The hormone endorphin is often referred to as the”happy hormone”. If you exercise consistently over the long term, endorphins, along with dopamine and serotonin, can improve overall brain function.
To experience these benefits, it is recommended to exercise at least three times a week. With these routines, you not only improve your mental well-being, but also support optimal cognitive health.