top of page
Search

The Power of Exercise to Improve Your Mental Health


In the quest for a full and healthy life, we often focus on diet, rest, and stress management. However, one crucial aspect that is often overlooked is the crucial role that physical activity plays in our mental well-being.

Beyond its physical benefits, such as strengthening muscles, improving the cardiovascular system, and controlling weight, physical exercise has a profound impact on our mental health.


How does it work?

When we engage in physical activity, our bodies release a series of hormones and neurotransmitters that act as regulators of mood and emotions. Among the most important we find:

  • Endorphins: Known as the "happiness hormones," endorphins produce a natural feeling of pleasure and well-being, reducing stress, anxiety, and symptoms of depression.

  • Serotonin: This neurotransmitter plays a crucial role in regulating mood, sleep, and a sense of calm. Low serotonin levels are associated with depression and anxiety, while exercise increases its production, promoting a more positive mental state.

  • Dopamine: Dopamine is related to motivation, reward, and pleasure. Exercise stimulates its release, which can help improve focus, concentration, and a sense of accomplishment.


Beyond hormones:

Physical exercise not only benefits our brain through the release of hormones and neurotransmitters, but also has a positive impact on sleep. A study published in the journal "Sleep" found that people who engaged in regular physical activity had better sleep quality and were less likely to experience insomnia than those who did not exercise.

In addition, exercise has been shown to be effective in treating various mental disorders, such as depression, anxiety,and chronic stress. A meta-analysis published in the journal "JAMA Psychiatry" found that exercise was as effective as antidepressants in treating mild to moderate depression.


How much exercise is necessary?

General recommendations for physical activity suggest at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. In addition, it is recommended to include strength exercises at least two days a week.

However, it is important to adapt the amount and intensity of exercise to your physical condition and your goals. If you are a beginner, start with short, low-intensity sessions and gradually increase the duration and intensity as you get stronger.


In summary:

Physical activity is a powerful tool for improving your mental health. By dedicating time to exercise, you will not only be taking care of your body, but you will also be investing in your mental and emotional well-being.


Remember:

  • Consult your doctor before starting any exercise program.

  • Find an activity that you enjoy and that you can do regularly.

  • Start slowly and gradually increase the intensity and duration of your workouts.

  • Don't get discouraged if there are days when you don't feel like exercising. Everyone has days like that.

  • The most important thing is to be consistent and maintain a regular exercise routine.


Get moving for your mind and enjoy the benefits of physical exercise for your mental health!


References:

 
 
 

Comments

bottom of page