Exercise can be a natural and effective treatment for anxiety and other types of mental distress. It promotes mental fitness by relieving tension and stress, raising energy, and causing feelings of well-being through the release of brain chemicals that make you feel happier and more relaxed. Specifically, regular exercise can have a profoundly positive impact on depression, anxiety, and ADHD. It can also relieve stress, improve memory, help you sleep better, and boost your overall mood.
Exercise supports mental fitness by promoting several types of functional changes in the brain. The changes include the growth of new brain neurons, lower inflammation throughout the body, and new patterns of brain activity that cause feelings of calm and happiness. Exercise supports good feelings by releasing endorphins, powerful brain chemicals in your brain lift your spirits and outlook. Exercise can also provide a distraction from negative cycles of thinking that lead to anger, resentment, and depression.
Exercise and Depression
Exercise has been as effective as some depression medications for treating mild to moderate depression, but without unpleasant side-effects. A recent study from Harvard showed that walking for an hour a day or running for 15 minutes per day reduced the risk of major depression by more than 25%. The study also reported that regular moderate exercise could prevent depression from returning.
Exercise and Anxiety
Exercise can help you cope with life’s challenges by raising your natural supplies of brain chemicals for resiliency. When you feel good despite occasional stress, it is easier to avoid turning to alcohol, drugs, or other negative behaviors in an effort to feel better.
Exercise and ADHD
Regular exercise can help to reduce symptoms of Attention-Deficit Hyperactivity Disorder (ADHD) by raising the production of brain chemicals that improve concentration, motivation, memory, and overall mood. Exercise can do this for you by quickly boosting the brain chemicals that support focus and attention, including dopamine, norepinephrine, and serotonin. This is similar to the way that ADHD medications such as Ritalin and Adderall work. Exercise can provide a similar effect.
Exercise and Stress
Research shows that keeping the mind focused on your body and how you feel during exercise can help your nervous system to release from the stress response. Activities that involve the whole body and use cross movement of the arms and legs, such as walking, running, swimming, or dance, help to holistically engage the brain and supports healthy brain function.
Exercise and Memory
Exercise releases brain chemicals called endorphins that raise your mood. Endorphins can also help you to concentrate and maintain mental sharpness. Research shows that an activity as simple as regular walking stimulates the growth of new brain cells and can prevent age-related mental decline.
Sleep
Short periods of vigorous exercise in the morning or afternoon can help you to sleep. If you exercise in the evening, focus on gentle stretches on the floor.
This will help you prepare for bed.
Exercise helps to keep your brain healthy in many ways, mostly through driving the production of new, healthy brain tissue and brain chemicals. Moderate exercise is enough to produce an effect, as long as you do it regularly.
