Why should we exercise?
Exercise, contrary to popular belief, does not only help us keep in shape physically, but mentally as well. While most people associate exercise with losing weight, in this post we are aiming to raise awareness of the multiple benefits exercise has on the brain and mental health.
Transforming your brain
Dr. Wendy Suzuki, professor of Neural Science and Psychology at New York University reports that ‘’Exercise is the most transformative thing you can do for your brain.’’ In her TED talk, she mentions that after focusing a good portion of her career on the effects of exercise on the brain, her key findings were:
- Exercise has immediate effects on the brain. A single workout will immediately increase brain chemicals associated with good mood such as: dopamine, serotonin, noradrenaline.
- Exercise improves ability to focus
- Exercise improves reaction times.
In addition to these immediate effects, the long-lasting effects of exercise on the brain are an increase in the size of key brain areas such as the hippocampus, an area responsible for memory, and the prefrontal cortex, responsible for cognitive functioning, working memory and mood. Studies show that exercise leads to a long-lasting increase in neurotransmitters associated with good mood.
Exercise for a healthy heart
Another aspect that is improved with exercise is heart rate variability (HRV), which is a marker of how adaptable our body is in stressful situations. A low HRV is related to depression, anxiety, rumination, and self-criticism. On the other hand, increased HRV is associated with improved self-control, ability to deal with negative emotions and situations, and more social engagement.
How long should you exercise for?
Start with 5- or 10-minute sessions and slowly increase your time. The more you exercise, the more energy you’ll have, so eventually you’ll feel ready for a little more. The key is to commit to some moderate physical activity—however little—on most days. As exercising becomes a habit, you can slowly add extra minutes or try different types of activities. If you keep at it, the benefits of exercise will begin to pay off.
Overcoming obstacles to exercise
Particularly when struggling with mental health issues, motivation can be a real issue and exercising is easier said than done. Here are some common barriers and how you can get past them:
Feeling exhausted. When you’re tired, depressed, or stressed, it seems that working out will just make you feel worse. But the truth is that physical activity is a powerful energizer. Studies show that regular exercise can dramatically reduce fatigue and increase your energy levels. If you are really feeling tired, promise yourself a quick, 5-minute walk. Chances are, once you get moving you’ll have more energy and be able to walk for longer.
Feeling overwhelmed. When you are feeling stressed, depressed or anxious, the thought of adding one more task to your busy schedule can seem overwhelming. However, if you begin thinking of physical activity as a priority (a necessity for your mental well-being), you’ll soon find ways to fit small amounts of exercise into even the busiest schedule.
Feeling unmotivated We often think that we need to feel motivated in order to work out, but the truth is, even people who work out regularly do not always feel motivated. Motivation comes from first performing the action and getting the reward of feeling good after. So if you are feeling unmotivated, try to start small by doing a quick workout and the feel good chemicals that your brain will release after, will then create the motivation to engage in another workout the next day.
Author, Roxy,
Smart TMS Practitioner