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HOW PHYSICAL ACTIVITY
CAN IMPROVE MENTAL HEALTH
By Charlotte Forde
Mental health can be defined as “a state of well-being in
which individuals realise their own abilities, can cope
with the normal stresses of life, can work productively
and fruitfully and is able to make a contribution to their
community” according to the World Health Organization.
It is understandable that due to certain factors or situations
that may occur, your mental health may occasionally be
affected, however it is important to maintain good general
mental health and stability.
Physical activity and mental health may seem on totally opposite
spectrums however they actually coincide. Exercise not only
improves your fitness and helps strengthen your body but it also
releases feel-good hormones called Endorphins which produce
a natural high.
Therefore, by taking on 20-30 mins daily activity, you can
regulate your well-being and state of mind. Physical activity
doesn’t have to be expensive and isn't necessarily going to a
gym or having a session with a personal trainer, you may want
to take up a hobby and play a sport or even just enjoy a brisk
walk. Ultimately, it all comes down to accessibility and what you
enjoy!
There are many studies which have shown that any regular
physical activity can improve your general mental health, by
providing benefits such as:-
• Better sleep - exercise can contribute to more sound and
restful sleep. Physical activity increases time spent in deep
sleep which is known as the most physically restorative
phase. Deep sleep also helps boost the immune system,
support cardiac health and helps control stress and anxiety.
• Improved self-esteem - exercise enhances our mood and
puts our mind in a more positive state which may lead to
making healthier choices resulting in a healthier lifestyle.
Generally, this makes us feel good as we see physical
changes in our abilities and physique.
• Decreased risk of anxiety and depression/stress
management - exercise can lower your overall stress
levels and improve your quality of life, both physically and
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mentally. It can have a positive effect on your mood by
relieving the tension, anxiety, anger and mild depression
that often go hand-in-hand with stress.
•
Making new friends - there are always going to be
opportunities for you to make new friends. Through
exercise you know that these people have a common
interest and the same goal of self-improvement and
therefore it is almost a guarantee that when you start
spending time with people who may be healthier, faster
or stronger than you are, then their habits will start to rub
off on you too.
Each time you exercise, you can set a small goal and when you
hit that goal it is proof that you are trying. Even participating in
an activity when you don’t feel up to it is an achievement in itself
and these workouts can end up being the most rewarding. There
is such a powerful feeling, finishing your workout, knowing that
you pushed your hardest, even when you didn’t want to.
One of my client’s who has suffered from depression has shared
“I’ve always found that exercise is the one thing that makes me
well again, with depression, it’s invaluable. It makes me feel
great, just by being healthy and active. I don’t feel as tired or
lethargic when I exercise and it makes me happy and content
in myself ”.
But, physical activity isn’t always helpful for everyone. You may
find that exercise can be helpful at some times but not others,
or just that it doesn’t work for you. For some people, physical
activity can have a negative impact on their mental health,
for example, somebody suffering from an eating disorder or
someone with an addictive personality who is likely to develop
a tendency to overtrain.
The best thing that you can do if you feel like you may be
suffering from poor mental health is to talk to somebody and
seek professional advice. You can’t control almost anything in
life, except choice, therefore take small steps each and everyday
to make yourself better and stronger and know that there is help
available.