How Physical Activity Boosts Mental Health and Well-Being?

There is no denying the fact that exercise is essential for our physical health and mental well-being. Being physically active is crucial for everyone, be it children, adults, or seniors. It is a lifeline that promotes mental health and well-being. Therefore, we can say that exercise and mental health are related.

One should not look for a specific reason to exercise, it can be done for various purposes such as recreation, fun, or fitness. It is certainly a lifestyle change that can seriously impact your health and make you physically fit. Let’s talk about exercise and mental health in detail!

Physical Activity and Its Importance

In general, physical activity is any kind of movement that the body performs that engages the muscles while expanding energy. One of the remarkable things is that physical activity can be performed in endless ways and there will be an activity that suits almost every individual. It is always advisable to devote between 75 and 150 minutes to any physical activity, it can be anything from walking, running, aerobics, cycling, swimming, yoga, meditation or working out at the gym. These can be the activities that increase your heart rate, make you breathe faster and warm you up more.

Types of Physical Activities for Mental Health Benefits 

We can categorize physical activities into four categories as exercise and mental well-being go hand in hand. These can be:

Regular physical activity – Any recreational or leisure time activity, walking or cycling, workplace activities, household chores, games, sports or even planned workouts in the context of daily life can be incorporated into regular physical activities. These can be counted on for mental health and physical fitness.

Exercise – This aspect includes some of the purposeful activities that can be done to improve mental health and well-being. These activities can be cycling, jogging or weight lifting to improve strength.

Play – As we know, physical movement is not only essential for adults but is also crucial at every level, be it a child. Play activities are a type of physical activity that can be done for fun or pleasure, and for mental well-being. Playing can be considered good for both mental health and physical fitness.

Sport: Fun, structured and competitive activities that incorporate sports such as football, squash, and cricket. These are the types of physical activities that can be done as a team. These physical activities can vary in intensity and involve high-intensity activities, so they can easily be considered exercise.

How much Physical Activity is Recommended? 

Since we’ve already talked about physical activity, we’ll tell you how much is recommended. There’s no one-size-fits-all answer! Each person has their own recommendation, depending on their body.

There are several studies that suggest that adults should incorporate at least 150 minutes (about 2 and a half hours) of moderate to intense aerobic physical activity every week. The activities don’t have to be uninterrupted, like an aerobics class. You can start with 10 minutes or more throughout the day to reach your regular goals.

No matter what physical activities you do on a daily basis, the goal should be to stay active every day, as it can have an exceptional impact on your mental health and mental well-being. Let us give you some tips!

Always set aside time to walk a little during your workday. Walking keeps your mind at peace, which improves your mental health and fitness. Even if you’re busy at work, walk 5 minutes whenever you can – you can try to have walking meetings! You’ll feel much better when you sit down again. Try to use the stairs instead of the elevator whenever possible.
Take breaks throughout the day to stretch and move around, even if only for a few minutes at a time.

Connection between Physical Health and Mental Health  

Humans feel better after doing any exercise or physical activity. It can improve our mood, concentration and make us mindful. Also, exercise is essential as it helps us maintain a positive outlook on our life.

There are many people who think that the link between exercise and mental health is complicated. Let me tell you that the connection between physical health and mental health cannot be overlooked, in fact, inactivity can be a cause of mental illness. However, there are several ways in which exercise can benefit our mental health, such as:

When we exercise, the levels of chemicals in our brain change, such as it improves serotonin (natural mood elevator) and endorphins (the happiness hormone) in our body.
Regular exercise can also help us improve our sleep schedule, which ultimately helps us improve our mood. Sleep has exceptional importance in muscle recovery, you should check it out.
Physical activity can further improve our sense of control, our coping skills, and our self-esteem. People who exercise regularly often say how good it makes them feel to achieve a goal. Those who exercise at regular intervals report how good they feel after achieving their goals.
Furthermore, exercise can also distract us from having negative thoughts.
Not only this, exercise in gyms and fitness centers offers an opportunity to socialize with other people.
According to studies, physical activities can also be an outlet for your frustrations, thus working positively on your mental well-being.
Exercise can further reduce skeletal muscle tension, helping us feel more relaxed.
To make more room, physical activity improves our cardiovascular and physical health. This is said to be very important as people with mental health problems are at a higher risk of being diagnosed with chronic physical conditions such as diabetes, heart disease, arthritis, and asthma.

Get Started with Physical Activity and Make a Routine 

Starting and creating a workout routine or rather continuing your regular physical activity can be a challenge. As a highly reputed and established fitness brand, let us mention some of the steps that can help you:

• Find what you enjoy the most: First, you need to determine what kind of physical activities or exercises you enjoy the most – Zumba, strength training, running or any other aerobic exercise. This step will help you gain momentum. Doing what you like can help you maintain it.
• Set reasonable and achievable goals: Think realistically about your goals, you will be able to achieve them. One should start slowly and move forward with time. Make your plan according to your requirements and abilities rather than setting goals that you probably cannot meet.
• Get healthcare support: It is important to recognize your healthcare needs. In between your physical activities, you should talk to your healthcare expert or mental health professional to get the right advice and support. Talk about your goals, your exercise program or your routine at the workplace.
• Prepare for setbacks and obstacles – Everyone experiences setbacks while doing anything, be it exercise. One should prepare for any challenges and turn them into possibilities. If there is a day when you are not feeling focused, you should try again the next day. Make sure you stick to your plans.

It is said that along with exercise, yoga is a great way to improve mental health and well-being. If you are looking to experience the magic of yoga, you can check out the book Yoga for Better & Healthy Living.