{"id":68409,"date":"2023-06-27T09:30:00","date_gmt":"2023-06-27T08:30:00","guid":{"rendered":"https:\/\/www.highspeedtraining.co.uk\/hub\/?p=68409"},"modified":"2025-01-13T13:19:40","modified_gmt":"2025-01-13T13:19:40","slug":"exercise-mental-health-benefits","status":"publish","type":"post","link":"https:\/\/www.highspeedtraining.co.uk\/hub\/exercise-mental-health-benefits\/","title":{"rendered":"The Benefits of Exercise on Mental Health"},"content":{"rendered":"\n

We all have mental health, just as we all have physical health. Our mental health is how we\u2019re feeling and how well we\u2019re able to cope with the natural highs and lows of life. Promoting positive mental wellbeing is important as it contributes to feeling good about ourselves, being able to navigate challenges and grasp opportunities, and having a sense of purpose and value.<\/p>\n\n\n\n

Physical exercise has been proven to have huge potential in improving our mental wellbeing, with studies showing that people who exercise regularly experience better mental health and emotional wellbeing, as well as lower rates of mental illness.<\/p>\n\n\n\n

In this article, we will explore the link between physical exercise and mental wellbeing and how they interact, explain why this is so important for our overall health, and recommend some ideas for how to use physical activity to improve mental wellbeing.<\/p>\n\n\n\n

\n\n\n\n

The Relationship Between Physical Activity and Mental Health<\/h2>\n\n\n\n

Physical activity involves any movement of the body that uses the muscles, increases  your heart rate or breathing, and expends energy. Luckily, there are endless possibilities of ways in which to do this and therefore there\u2019s an option that everyone will enjoy. <\/p>\n\n\n\n

Physical exertion and mental health are directly connected due to changes in chemical activity that occur in the brain during and after exercise. This includes the increase of \u2018happy hormones\u2019 such as serotonin and the release of endorphins, as well as a reduction in stress hormones such as cortisol. As a result of these chemical changes, physical activity is shown to have a hugely positive effect on our mental wellbeing.<\/p>\n\n\n

\n
\"Representation<\/figure><\/div>\n\n\n

It\u2019s important to remember, however, that everyone\u2019s experience with mental health is unique, and therefore the impact of physical activity on mental wellbeing will vary for each individual. It\u2019s normal for our mental state to fluctuate between positive and negative as we experience natural changes in mood and circumstance. However, there are a variety of named mental health issues that occur when there\u2019s a clinically significant disturbance in an individual’s mental wellbeing. You can learn more about the different types of mental health in our article here<\/a>.<\/p>\n\n\n\n

\n
\n
\n
\n\"expert\n<\/div>\n

Want to Learn More?<\/h3>\n<\/div>\n<\/div>\n

 Our range of mental health courses<\/a>, including Mental Health Awareness<\/a> and Child Mental Health Training<\/a> aim to increase your understanding of mental health, common mental health conditions and how to promote positive mental health.<\/p>\n<\/div>\n\n\n\n

\n\n\n\n

Why is Physical Activity Important for Mental Health?<\/h2>\n\n\n\n

In the UK and beyond, mental wellbeing is increasingly being discussed as something that we need to actively maintain and improve, as almost everyone suffers from ill mental health at some point in their life. New research<\/a> among 2,000 adults in England has revealed that around 4 in 10 people report having trouble sleeping, feeling less confident, and having less energy due to anxiety.<\/p>\n\n\n\n

Despite physical activity being repeatedly shown to improve mental health in a myriad of ways, less than half of adults are aware that it\u2019s proven to reduce symptoms of anxiety, alleviate stress and distract from negative thoughts. <\/p>\n\n\n\n

These statistics demonstrate the importance of discussing mental health openly and frequently, to help raise awareness and fight ignorance or stigmas. You can find suggestions for how to talk about mental health in our article, here<\/a>.<\/p>\n\n\n

\n
\"A<\/figure><\/div>\n\n\n

How Does Exercise Improve Mental Health?<\/h3>\n\n\n\n

Releases Feel Good Hormones <\/h4>\n\n\n\n

Although it can be hard to motivate yourself to exercise, it\u2019s unlikely that you\u2019ll regret it once you start. This is due to the release of \u2018feel-good\u2019 chemicals during exercise, including mood-boosting endorphins, endocannabinoids, which improve sleep and reduce anxiety, and memory improving dopamine. <\/p>\n\n\n\n

Improves Confidence and Self Esteem<\/h4>\n\n\n\n

Self esteem is a strong indicator of someone\u2019s mental wellbeing. Exercise gives you a way to frequently achieve goals and gain a sense of pride that you\u2019ve pushed yourself to move despite it being difficult. This all contributes to improving self-esteem almost immediately. <\/p>\n\n\n\n

Improves Sleep<\/h4>\n\n\n\n

People who regularly exercise are shown to sleep better and feel less tired during the day. Regular exercise also improves the symptoms of insomnia and increases the amount of time you spend in the deep, restorative stages of sleep.<\/p>\n\n\n

\n
\"A<\/figure><\/div>\n\n\n

Improves Memory, Concentration and Focus<\/h4>\n\n\n\n

Exercise increases your heart rate and causes more blood to flow to the brain. This promotes cell growth which allows for greater focusing abilities. Additionally, physical activity releases proteins in the brain which the hippocampus, the area of the brain responsible for retaining information, is very susceptible to. <\/p>\n\n\n\n

Reduces Stress and Anxiety<\/h4>\n\n\n\n

Physical activity helps to control the levels of stress hormones in our body, such as cortisol and adrenaline, and acts as a means of release for negative emotions building up inside of us. It also helps to relieve physical tension, which is often a side effect of stress or anxiety. If you\u2019re interested in other ways to help manage stress, take a look at our article, here<\/a>.<\/p>\n\n\n

\n
\"Someone<\/figure><\/div>\n\n\n

Promotes Social Connection<\/h4>\n\n\n\n

Certain physical activities make it easier to socialise and form connections. For example, sports teams and local groups, like walking or running clubs, are a great way to meet new people. Socialising with friends is an effective form of self-care, helping us to establish strong, healthy connections and support networks. <\/p>\n\n\n\n

Contributes to the Treatment of Mental Illness<\/h4>\n\n\n\n

Not only is physical activity proven to help maintain mental wellbeing, it has also been shown to be an effective form of treatment for mental illness, even more so than medication in some cases. A recent study<\/a> demonstrated that physical activity interventions of any kind can significantly reduce symptoms of depression and anxiety in all clinical populations. Importantly, the research shows that it doesn’t take much for exercise to make a positive change to your mental health, with short to mid-duration bursts having a greater effect than long durations of exercise. <\/p>\n\n\n\n

How Does Lack of Exercise Affect Your Mental Health?<\/h3>\n\n\n\n

Whilst exercising has hugely positive effects on mental wellbeing, a lack of exercise can have the converse effect and contribute to a downturn in mental health. In fact, research<\/a> suggests that just 10 days without fitness can cause the brain to start losing cognitive function. Additionally, whilst it can be harder to motivate yourself to exercise when you\u2019re feeling low, if you don\u2019t engage in physical activity your mood could suffer even more. <\/p>\n\n\n\n

Some of the negative impacts of a lack of exercise include:<\/p>\n\n\n\n