Motion for Your Mind: Physical Activity for Mental Health Care
Last Updated on April 26, 2022 by Andrew
Physical activities are known to be good for the body, maintaining a good weight and reducing risks of diseases. But, did you know that getting motion can be good for your mind? Well, exercise promotes the production of endorphins, which are the feel-good hormones that help improve moods and raise your spirits and that’s exactly why I like to engage in physical activities. All these benefits of exercise certainly play a role in how I manage the daily stress but they also help in reducing the symptoms of anxiety and depression.
After being physically active, I soon realized that taking part in physical activity raises the heart rate, which stimulates neurohormones production in the brain. This helps improve cognition and thinking, the mind becomes clearer even in stressful moments. This coupled with the increased ability to respond to stress works well in decreasing stress. Additionally, exercise helped me improve and boost my self-confidence and self-esteem, it enhances better sleep and boosts memory, all of which are good for improved mental health. To reap these benefits, here are my 5 physical activities that are sure to improve your mental health.
- Strength training
Lifting weights not only helps strengthen the body but can also help improve resilience and emotional strength. For me, strength training wasn’t the easiest thing to do. But every session that I complete successfully is a perfect reminder that I can do anything as long as I put my mind to it. This can be a big boost when you are fighting stressful thoughts, and helping you carry emotional weights that life throws at you. In addition, lifting weights can be meditative. You have to engage your mind when lifting carefully to reduce the risks of injuries. You also have to mind your breathing when exerting power, which can be beneficial to the nervous system in helping the body cope under pressure.
All these work together to help reduce signs of depression, anxiety, and stress. Additionally, weight training helped me tone my body, increased muscle, and gave me the body of my dreams, which raises my self-esteem and confidence. If you have been shying away from lifting weights, now you have a reason to get started. Start slowly, adding one weight plate after another gradually. I would suggest working with a trainer as a beginner.
- Cycling
Just like any other exercise, cycling helps pump blood at a higher rate, which helps the production and spread of endorphins, serotonin, norepinephrine, and dopamine hormones in the body. These hormones are responsible for making you feel happy and have better moods. Perhaps the most important aspect of cycling in helping with mental health is that it combines exercise with exposure to the outdoors. For me spending time around nature is really therapeutic: it helps me clear my mind, which then reduces stress and anxiety. The good thing is that cycling is easy and you don’t have to create time for exercise to do it. You can easily hop on your beach cruiser electric bike to run to the grocery store or commute to work. Moreover, with the pedal-assist feature, you can ride for long hours and it can be easy on your joints in case you are nursing an injury.
- Skiing
Doing any sport outdoors is going to lift your spirits. But nothing compares to gliding down a mountain when the sky is blue, and the snow is glistening! The combination of fresh air, beautiful scenery, and a good dose of “happy hormones” must surely let any heart beat faster.
Best of all, skiing is a cardiovascular exercise, so it raises your heart rate boosting your fitness. As any skier will know, you use pretty much all of your core and lower body muscles. Another nice benefit that anyone over 50 will appreciate, is that your flexibility improves through constant stretching and movement. So, there is nothing to say, you can’t go on a solo ski holiday in your 50s.
- Dancing
When you are feeling low and depressed, dancing to your favorite music can be a perfect escape from stressful thoughts. Dancing for fun with my friends at home or club usually gives me the much-needed social interaction that is important for my mental health. Just spending time with other people talking and having fun can help improve your mood, ease loneliness and instill a sense of belonging. In addition, mastering dance moves give you a sense of accomplishment and raises your self-esteem.
- Boxing
People respond to stress and anger differently. If all you want is to vent out your anger and frustration, then believe me boxing gives you a punching bag to do just that. This makes it perfect for stress relief, but it also gives you other benefits that come with physical activities. In addition, If you are to improve your boxing skills, concentration and coordination are required. This helps improve concentration and focus. Most importantly, boxing teaches you to fight and defend yourself. This empowers you to be a fighter not only physically, but also emotionally and in every other area of your life.
- Gardening
Gardening tasks such as digging, weeding and the like provide the benefits of exercise to the body. It can help in the production of feel-good hormones that improve mood and reduce signs of depression and anxiety. Caring for plants gives always gives me a sense of purpose. Seeing your plants grow, thrive, and reach maturity instills a sense of accomplishment and pride. These can be a great boost for your confidence and self-esteem.
Conclusion
If you wanted one more reason to start exercising, now you know that it can be an important part in helping improve your mental health. From helping you feel and look better, to helping you build resilience; have a sense of purpose and accomplishment, and more, the above activities can do that for you. The good thing is that you don’t have to be a fitness fanatic or spend hours in the gym to see the benefits. Sparing a few minutes a few times in a week doing moderate exercise can be enough.
