There’s a lot of buzz about the benefits of exercise in general, but now several studies show how it can aid the brain. I’ll be referencing many facts due to the scientific nature of the data and I think we’ll all learn a lot from this information. I’ve always worked out because I loved it and needed it as a busy mom in order to stay grounded. I didn’t realize one of the perks was improving my mental health. This is a necessity for people in general, especially moms. We often take our health for granted and assume we’re always going to be strong and can do anything. Our super-hero mentality makes us feel invincible and this can result in our mental and emotional wellness deteriorating.
Some of the common mental health challenges people face today include depression, anxiety disorders, and eating disorders. Our culture and social media platforms aren’t helping in this area since we fall into the comparison trap while wasting much of our time. Daily exercise is a great way to offset the pressures that weigh us down. Here are just some of the mental health benefits that exercise offers:
Improved sleep
Boosts mood
Reduces anxiety and stress
Enhances cognitive function
Builds self-esteem
Acts as a coping mechanism
Social connection (sports, group activities)
Mental Health America states that 23% of adults have experienced a mental illness in the last year, which is equivalent to 60 million people. 5.8% experienced severe mental illness (SMI) which encompass conditions such as severe depression, bipolar disorder, and psychotic disorders. People with depression have a 40% higher risk of developing cardiovascular and metabolic diseases than the general population (NAMI.) Physical activity can help prevent common mental disorders such as depression (NIH.) It’s clear that it’s important to adopt some form of exercise and add it to your daily routine.
I walk 7 days a week and lift weights 5 days per week. These activities are an integral part of my daily healthy habits and have become automatic. They are rewarding, and I wouldn’t have it any other way. I don’t look at it as “work” or a “chore,” but more about beneficial habits that improve my life. I feel that my day isn’t complete without crossing off the tasks on my to-do list. Some say exercise may be more effective than drugs but shouldn’t be a replacement (Healthline.) People should continue their regimen and work to create a plan with their support team of doctors.
Engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions (Harvard Health.) It promotes the growth of brain cells and protects the brain from aging. Although researchers are unsure which type of exercise is best, moderate activity in general boosts memory and thinking while improving mood and sleep. It also reduces stress and anxiety. Physical activity can help you think, learn, problem-solve, and provide emotional balance (CDC.) Exercise protects your brain’s health by increasing the thickness of your cerebral cortex (Cleveland Clinic.) The improvements are often seen in the hippocampus, which affects our memory. Here are some activities to enrich the brain:
Jigsaw puzzles
Play cards
Crossword puzzles
Play an instrument
Statistics show that there’s a 20%-30% lower risk of depression and dementia with daily activity (Mental Health Foundation UK.) Dementia can affect memory, reasoning, language, mood, and behavior of individuals. Smoking, increased use of alcohol, diabetes, obesity, and high blood pressure are all linked to dementia. Exercise increases blood flow to the brain and improves function. Here are just some of the physical activities that enhance brain health:
Yoga
Tai Chi
Swimming
Cycling
You can add even more gains by exercising outdoors (Nature.com.) This increases serotonin and dopamine levels while boosting immunity. Recently I went to Maybury State Park in Northville, Michigan and couldn’t believe the difference in how I felt. It was almost like my mood improved immediately and that was pretty cool. Walking on the trails through the woods was much more enjoyable than on the treadmill in the basement. Although I walk outside most days in my neighborhood, the picturesque scenery really made a positive impact. The Rail Trail that runs through South Lyon, Michigan is great too. Even in colder climates, you have to find a way to get outside more, since vitamin D exposure is really important. Invest in whatever gear or clothing that fits into your budget so you can maximize your day.
We all need to wake up and have a purpose in life so taking care of ourselves on every level should be a priority. Exercise along with proper nutrition should be at the top of the list. Self-care is very important and carving time out of your day is essential for living a balanced life. Start focusing on what’s important to you. A well-rounded, robust lifestyle has amazing benefits and can lead to longevity and emotional stability. Learning new skills supports personal growth including an increased self-esteem and greater self-awareness.
Learn to speak highly of yourself since negativity creates a pessimistic mindset and has zero benefits. Sitting on the couch for hours watching the news is one of the worst things you can do. Taking care of yourself fosters a more compassionate attitude towards yourself. Work on your confidence by reducing self-criticism. Positive self-talk helps manage challenges in a constructive way and encourages an optimistic mindset. It also combats anxiety and depression. This article covers all the reasons you should exercise and how the mind-body connection is really important for our mental health! Good luck and reach out anytime to Kim at [email protected] Sign up for my monthly newsletter at the bottom of the home page of my blog or drop me an email.
Image by: Nadezhda Moryak
