On some level, we all know that exercise is good for our bodies and minds. Sport and exercise can lift our mood and improve our sleep, but that’s not all!
In this article, we want to show you how physical exercise can help you cope with mental health issues such as anxiety and depression. If you want to know how sport has become one of the most effective treatments, keep on reading.
The effects of exercise on body and mind
Anyone who thinks that people exercise regularly just to maintain their athletic appearance, is mistaken. Most people exercise regularly because it helps them feel better overall. Exercising can help you have more energy throughout the day, sleep better, have a better memory and think more clearly and positively during the day. Physical activity can also lift your mood, improve heart health and lower blood pressure by releasing endorphins (“happy hormones”).
No matter how old or how fit you are, regular exercise at an appropriate intensity not only has a positive impact on your overall health, but also on mental health issues such as anxiety or depression.
How do these positive changes come about?
Exercise releases special proteins called growth factors. These proteins cause nerve cells to form new connections. Put simply, this is crucial for making you feel better.
Studies have shown that people who are depressed have a smaller hippocampus, a region of the brain responsible for regulating mood. By exercising and activating endorphins, you influence the growth of the hippocampus, which in turn helps alleviate the symptoms of depression.
Apart from the fact that exercise plays a role in the release of endorphins, there are other factors that help alleviate the symptoms of depression:
- Sport and exercise distract you from your worries and can potentially help you break the cycle of negative thinking patterns. This allows you to reduce stress in a healthy way.
- You can make new friends through sport: whether jogging in the neighbourhood or taking a sports class, physical activity gives you the opportunity to interact with others.
- Exercise can boost your self-confidence: Improving your fitness and achieving even small training goals will help you to boost your self-confidence.
How can you motivate yourself?
By now, you know that exercise plays an important role in alleviating symptoms of depression. Nevertheless, you may find that you lack the motivation to exercise regularly. Here are some tips to help you get motivated:
- Simplicity is key. To become more active, start slowly and simply. Even simple tasks around the house, shopping or gardening are enough to get you into a more active state at first.
- Plan your daily routine. Make sure to schedule some form of exercise every day and stick to it. This will help you programme yourself to be more active – but don’t try to stick to the plan obsessively. Take breaks and stay flexible.
- Understand your obstacles. Analysing what is holding you back will help you find alternative solutions. For example, if you feel self-conscious, start by exercising at home. If finances are the problem, start with something that doesn’t cost money, such as regular walking.
- Plan activities that you enjoy. As you probably know, people suffering from depression often lose interest in their hobbies and other things they used to enjoy. Try to find new things that bring you joy or revive old hobbies and incorporate them into your daily routine as often as possible.
- Don’t withdraw from others. Social contact is part of recovery. So try to be more active by involving your friends, family or partner in your activities.
Exercise for depression? Talk to your doctor first.
If you are considering exercising or taking up a specific sport to treat your symptoms, talk to your doctor about it. They are aware of factors such as your level of fitness and any medication you are taking that may need to be taken into account in your exercise plan. Digital psychotherapy with edupression also provides tips and guidance on how to incorporate more exercise into your daily routine.
Digital psychotherapy: find out more