Regular exercise boosts mental health

Exercise is a word that elicits many different reactions.

For some, exercise is fun and exciting. For others, it is grueling and tedious. We often think that the purpose of exercise is merely to improve one's physical health. However, recent research shows that exercise has many other benefits, particularly related to mental and emotional health.

Girls on the Run, a non-profit prevention program, illustrates how exercise can improve one's mental health.

The program's mission is to encourage the development of healthy lifestyles and improved self-esteem in preteen girls. The 12-week character building program, which culminates with a non-competitive 5K race, uses running as a way to address the physical, emotional, mental, social and spiritual well-being of each girl.

Research shows that girls who participate in this running program leave with improved self-esteem, healthier life behaviors, a greater sense of accomplishment and purpose, and an appreciation for the link between physical activity and improved mental health.

Girls on the Run provides a snapshot of the powerful effects that exercise can have on mental health.

According to the Mental Health Foundation, exercise naturally improves one's mood through the production and release of endorphins — innate chemicals that make you feel happier. Dr. Daniel Landers, a leading researcher on the effects of exercise on the brain, has said that "exercise has an important role to play in promoting sound mental health." When endorphins are released in the brain, feelings of happiness often begin to emerge, thus improving one's mental and emotional health.

According to the research of Landers and the Mental Health Foundation, regular exercise produces numerous mental-health benefits:

n Reduced symptoms of anxiety

n Reduced symptoms of depression

n Increased self-esteem and improved sense of purpose

n Improved mood regulation

n Improved coping and stress-management skills

n Improved sleeping patterns

n Decreased feelings of anger

n Natural energy boost

Landers also has conducted research showing that exercise, in conjunction with psychotherapy or medication therapy, produces the most effective results for those who suffer from mild to moderate clinical depression or anxiety.

Although it is important to note that exercise alone usually is not effective treatment for clinical depression or anxiety, Landers' research has shown that combining medication and psychotherapy with exercise has numerous mental health benefits.

The Mental Health Foundation confirms Landers' findings, adding that to gain the full benefits from exercise, it is important to make it a part of your weekly schedule.

It also is recommended that every individual should engage in moderate exercise for at least 30 minutes, five times per week.

Some ideas for exercise, both at home and work, include: walking on your lunch hour, doing housework, dancing, mowing the lawn, walking the dog, joining an exercise class, gardening, and taking the stairs instead of the elevator.

Making physical activity a part of your daily life is an easy and effective way to improve your current mental health while also ensuring that your mind, body, and soul are being nourished on a daily basis.

source: courierpress