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In today’s fast-paced and stressful world, taking care of your mental health is just as important as taking care of your physical health. Fortunately, there is a powerful tool at our fingertips: exercise. In this article, we’ll explore the many benefits of the relationship between exercise and mental health and understand how incorporating it into your daily routine can significantly improve your emotional well-being.

Understanding what physical exercise is

It seems obvious, but it isn’t… there is a difference between physical exercise and physical activity.

Exercise is a structured and planned form of physical activity performed with the specific goal of improving or maintaining physical fitness. It is usually repetitive and performed at a sufficient intensity to promote physiological adaptations in the body. Common examples of exercise include running, weightlifting, swimming, aerobics classes, and others.

Physical activity, on the other hand, is a broader term that encompasses any bodily movement that results in energy expenditure. It can include everyday activities such as walking to work, climbing stairs, gardening, or cleaning the house, as well as recreational activities such as dancing, playing Frisbee, or playing sports in general.

The relationship between exercise and mental health

Regular exercise not only strengthens your body, but it also has a profound impact on your mind. Studies have consistently shown that people who exercise regularly have better mental health compared to those who are sedentary.

Regular exercise can help improve your quality of life. Physical activity helps improve your physical and mental health, which can lead to a fuller, happier life.

The fast pace of modern life, personal and professional demands, social pressure and uncertainty about the future can generate high levels of stress and anxiety. The body reacts to this overload with physical and emotional symptoms, such as tachycardia, sweating, tremors, irritability, insomnia and difficulty concentrating.

When we exercise, our bodies release hormones that help reduce levels of the stress hormone cortisol. This helps us feel calmer and more relaxed, relieving the tension that builds up in our daily lives.

Additionally, during physical activity, the body releases hormones such as endorphins and serotonin, two neurotransmitters associated with mood and well-being that promote feelings of well-being and relaxation. These natural chemicals in the body have an effect similar to that of painkillers and antidepressants, providing a feeling of euphoria and happiness after exercise.

Positive impact on mood

Who hasn’t experienced the “post-workout high”? This feeling of well-being isn’t just a coincidence. It’s the direct result of the release of endorphins during physical activity. So even a brisk walk or a yoga session can instantly improve your mood and provide a much-needed dose of positive energy.

Likewise, exercising can be a way to distract your mind from problems and worries, providing a moment of relaxation and well-being. Therefore, exercise and mental health are intrinsically linked when we talk about well-being and good mood.

Fighting depression

Depression is a serious mental illness that affects millions of people worldwide. It is characterized by feelings of deep sadness, loss of interest in activities that were once enjoyable, changes in sleep and appetite, negative thoughts, and hopelessness.

Physical exercise has been shown to be effective in combating depression, acting as a complement to medical and psychological treatment. In short, physical exercise helps to improve mood, increase self-esteem, reduce stress and anxiety, and promote a sense of well-being.

Improved self-esteem and confidence

Another beneficial link between exercise and mental health is improved self-esteem and confidence. When we see the physical results of our efforts, such as increased strength or weight loss, our perception of ourselves changes in a positive way. This makes us feel more confident in our abilities and appearance, contributing to better mental health. Consequently, increased self-esteem and confidence make us more resilient to stress and less likely to develop anxiety and depression.

Overcoming personal challenges

Additionally, exercises challenge us to step out of our comfort zone and overcome obstacles. In this way, with each new milestone achieved, whether it’s lifting more weight in the gym or running more miles than before, our self-efficacy increases and teaches us that we are capable of overcoming the challenges that life presents us.

Cognitive stimulation and brain function

It’s not just our muscles that benefit from exercise; our brains do too. Regular physical activity increases blood flow to the brain, providing oxygen and nutrients essential for healthy brain function. The result is improvements in concentration, memory, and reasoning ability. So, we can say that exercise and mental health are directly linked within the brain due to these stimuli.

Additionally, there is growing evidence that exercise can help prevent neurodegenerative diseases such as Alzheimer’s, Parkinson’s, and dementia. Keeping your brain active and healthy throughout your life through physical activity can reduce your risk of developing these debilitating conditions, preventing degenerative decline.

One reason is that exercise increases blood flow to the brain, which can help maintain brain health. It can also stimulate neurogenesis, which is the formation of new brain cells. In addition, reducing cortisol levels in the blood can help protect against cognitive decline. Consequently, in addition to preventing these diseases, the result is improved memory, concentration, and greater stimulation of creativity.

Sleep aid

Regular exercise can help improve the quality of your sleep. Body movement helps regulate your circadian rhythm, which is your body's natural rhythm of sleep and wakefulness.

Furthermore, reducing cortisol levels contributes to natural relaxation that facilitates the onset of sleep and increases the length of the waking period. In this way, sleep becomes restorative and the result is a more productive and active next day.

Establishing routine and discipline

Establishing a regular exercise routine not only improves your physical health, but also your mental health. Consistency in exercise creates a sense of structure and stability in your life, which is crucial for your emotional well-being. In short, knowing that you can count on yourself to follow through on your exercise commitments boosts your self-confidence and reduces anxiety.

Developing healthy habits

Additionally, regular exercise helps us develop healthy habits in other areas of our lives. When we commit to taking care of our bodies and minds through exercise, we tend to make more informed decisions about nutrition, sleep and stress management, creating a positive cycle of self-discipline and self-care.

Socialization and emotional support

Exercise is often seen as a solitary activity, but it can be a wonderful opportunity to connect with others. So joining a group class, sports club or even just walking with a friend not only makes exercise more fun, it also provides us with an emotional support network.

Not only do these social interactions provide us with a sense of belonging and camaraderie, but they’re also essential for our mental health. Having friends with similar interests gives us a safe space to share our struggles and triumphs, and motivates us to keep pushing toward our health and fitness goals.

Exercise and mental health in relation to health treatments

For many people suffering from mental health issues, exercise can be a vital part of their treatment plan. Combining traditional therapy with physical activity can significantly improve outcomes and help manage symptoms of depression, anxiety, and other psychological disorders.

Additionally, for those who prefer a more natural approach or want to reduce their reliance on medication, exercise offers an effective alternative. Regular exercise can improve mood, reduce anxiety symptoms, and stabilize energy levels, often without the side effects associated with medication.

How to start a fitness routine

The first step to starting an exercise routine is to set goals and objectives. What do you want to achieve by exercising? Do you want to lose weight, gain muscle mass, improve your cardiovascular health or simply feel more energetic?

Once you’ve set your goals, you need to set realistic and achievable targets. Start slowly and gradually increase the intensity and duration of your workouts.

Tips for setting realistic goals and objectives:

• Start with small, achievable goals.
• Be specific.
• Set a deadline to achieve your goals.
• Record your progress.
• Celebrate your achievements.

Choosing the ideal activity

Choosing the right activity is essential to the success of your exercise routine. Therefore, choose an activity that you enjoy and that fits into your lifestyle.

There are several options for physical activities, such as walking, running, swimming, cycling, dancing, yoga, pilates, weight training, tai chi chuan, among others.

Factors to consider when choosing the ideal activity

• Interests: Choose an activity that you enjoy and that motivates you to practice regularly.
• Fitness level: If you are just starting out, choose a low-intensity activity.
• Available time: Choose an activity that fits into your routine.
• Budget: Some activities may be more expensive than others.

It is important to start slowly and gradually increase the intensity and duration of your workouts. If you start too hard, you may injure yourself or become discouraged and give up exercising.

Start with short workouts of 20 to 30 minutes and gradually increase the duration. You can also start with low-intensity workouts and gradually increase the intensity. Listen to your body and rest when necessary. Also, vary your workouts to avoid monotony.

Overcoming Procrastination

Procrastination is one of the main obstacles to starting a physical exercise routine. Therefore, it is common to postpone training due to lack of time, willingness or motivation.

To overcome procrastination, it is important to have discipline and create strategies to stay motivated. Therefore, set realistic and achievable goals, plan your activities weekly and record your progress. Make practicing the activity enjoyable by choosing an activity that you enjoy. Practice with friends or family, listen to music while working out or do something that motivates you.

Establish a routine

Establishing a routine and setting specific times for your workouts is essential to maintaining regularity. So, set specific times for your workouts and make them a priority in your routine. If necessary, schedule your workout times and set reminders on your phone.

In short…

Regular exercise is essential for physical and mental health. The benefits of physical activity are numerous, such as reducing stress and anxiety, combating depression, improving mood and well-being, increasing self-esteem and confidence, strengthening memory and concentration, helping with sleep, stimulating creativity, reducing the risk of dementia and promoting quality of life.

To start and maintain an exercise routine, it is important to set realistic goals and objectives, choose the ideal activity, start slowly and gradually increase intensity. Overcome procrastination, make exercise enjoyable and establish a routine.

If you don't exercise yet, start today! You won't regret it.

Important:

• If you have any medical conditions, consult a doctor before starting an exercise routine.
• It's important to listen to your body and rest when needed.
• Progression should be gradual to avoid injuries.
• Exercising should be enjoyable and part of your lifestyle.

Additional Resources

• Ministry of Health – Mental Health: https://www.gov.br/saude/pt-br/assuntos/saude-de-a-a-z/s/saude-mental
• World Health Organization – Mental Health: https://www.who.int/mental_health/en/
• Brazilian Society of Psychiatry: https://www.sbp.org.br/

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