Many people think that working out is only good for physical health. However, research
shows that regular exercise also has positive effects on our mood. Read about the ways that exercise helps improve mental health!
Exercise is great for your body, but it’s even better for your brain. Regular exercise boosts mood, reduces stress, and improves memory and concentration. It also helps prevent diseases like diabetes and heart disease.
Exercise Helps You Sleep Better
If you’re having trouble sleeping, try exercising before bedtime. Research suggests that exercise can help you sleep better by reducing anxiety and improving your ability to relax. When you're stressed, your body produces cortisol, which makes you feel tired and sluggish. But exercising regularly can help reduce cortisol levels and improve your sleep quality.Exercise helps you sleep better because it reduces stress hormones that keep you awake at night. It also improves blood flow to your brain, helping you relax and fall asleep faster.
Here's How To Get Started
Start with just five minutes of exercise three times per week. If you find yourself getting too busy to fit in workouts, try doing them during lunch breaks or before bedtime.
Stretching helps loosen tight muscles and joints, making it easier to fall asleep. Try stretching your arms above your head, then slowly lower them until they touch your chest. Do the same thing with your legs.
- Practice Breathing Techniques
Another simple technique to help you relax before bedtime is to practice deep breathing exercises. Take a few slow breaths through your nose, filling your lungs completely. Then exhale slowly through your mouth as you count backwards from ten to one. Repeat this process three times.
If you're feeling anxious or stressed out, try some light exercise before bedtime. A brisk walk will do wonders for your mood. And if you prefer to stay inside, try yoga or meditation instead.
- Try Meditation or Mindfulness
Yoga and mindfulness exercises are both proven ways to calm your mind and relax your body. They also help you fall asleep faster and sleep better at night.
Exercise Boosts Brain Function
Exercise boosts your brain function in many ways. It increases blood flow to your brain, which makes oxygen available for use by neurons. It also strengthens connections between neurons, making it easier to remember things. Exercise also reduces stress hormones that interfere with learning and memory.
Exercise Can Help Reduce Depression
Regular exercise can help reduce symptoms of depression. People who exercise regularly has lower levels of depression than those who don't. A study
showed that people with major depressive disorder who participated in an aerobic exercise program experienced improvements in mood and reduced feelings of fatigue.
Researchers at the Iowa State University
said that during the cycling experiment, participants’ depressed mood state improved over the 30 minutes of exercise and consistently up to 75 minutes afterward.
Exercise Reduces Stress Levels
Regular exercise can help reduce stress levels by improving sleep quality and reducing anxiety. It can also help us feel more confident and self-assured.
Exercise Increases Self-Esteem
Exercise has many positive effects on our bodies and minds. It helps us feel better physically, mentally, emotionally, and spiritually. It also makes us healthier and happier. People who regularly engage in moderate exercise tend to have higher self-esteem than those who do not. This is because exercising improves mood and reduces feelings of fatigue. In addition, it can help build confidence and self-worth.
How To Start? Tips For Beginners
- Start With 10 Minutes of Exercise Every Day
If you haven’t been exercising regularly, try starting out by doing just 10 minutes of activity each day. You can do anything from walking briskly to playing sports. Just make sure you’re getting some form of aerobic exercise at least three times per week.
- Add 5 Minutes Each Week Until You Reach 30 Minutes
Once you’ve reached 30 minutes of daily exercise, add another five minutes every week until you’re up to 60 minutes. Then, keep adding five minutes every week until your goal is 90 minutes of moderate intensity exercise each week. This will help you build muscle strength and endurance, improve your cardiovascular fitness, and reduce your risk of developing certain diseases.
- Increase Your Daily Activity by 20% Each Month
If you’re not currently active, start with small changes. You might try walking briskly instead of slowly, taking the stairs instead of the elevator, parking farther away from stores, or riding a bike instead of driving. As you become more active, gradually increase your activity level.
- Do at Least One Strength Training Session Per Week
Strength training builds muscle mass and helps build bone density. It also strengthens muscles, joints, tendons, ligaments, and nerves. This type of exercise can help prevent injuries and improve balance and coordination.
- Try Interval Training or High Intensity Workouts
Interval training involves alternating periods of intense activity with rest periods. High intensity workouts involve short bursts of very hard work followed by longer recovery periods. Both types of exercises can boost energy levels and improve fitness.
Regular physical activities reduce stress, and improve mood, memory and concentration. They also help to prevent diseases like diabetes and heart disease. Do not wait, and start your fitness journey today!
Founded to enhance your workout, Gymammo made it their goal to design, produce, and distribute ready-to-wear athletic apparel made for all workouts.