From Nothing to Something: The Mental and Physical Benefits of Physical Activity
- 2 days ago
- 4 min read
With summer fully on its way, and the sun shining, there are many opportunities to step outside and engage in physical activity. The American Heart Association recommends engaging in 150 minutes of moderate or 75 minutes of vigorous activity a week [1]. Physical activity can range in different forms, from going to the gym to walking your dog every day. It is all about the intentional decision to move which plays a part in the benefits, increasing your physical activity from nothing or maintaining your current physical activity helps provide many physical health benefits. But there are also many mental health benefits that come with movement, too.
Physical Health Benefits
Physical activity comes with many health benefits to your body. It is also one of the main reasons people start and continue to exercise. It helps keep our body healthy and thriving. Here are some of those benefits:
Aids weight loss and management and strengthens bones and muscles [2].
Lowers risk of multiple bodily problems: heart disease, high blood pressure, type 2 diabetes, and stroke [1].
Lowers risk of memory related problems: dementia and Alzheimer’s [1].
Helps lower risk of bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach cancer [3].
Older adults that take part in physical activity are more likely to prevent falls [2].
Physical activity can be a form of pain relief due to endorphins (body’s natural pain killer) released from working out [4].
Blood flow from physical activity helps skins cells regenerate, therefore, rejuvenating the skin [4].
Moderate intensity exercise from 300-600 minutes per week was associated with a 26-31% reduced risk of death, and hitting the minimum goal of 150 minutes resulted in a 20-21% reduced risk [5].
Mental Health Benefits
The benefits do not end at just physical, there is also a lot of mental health benefits. When we exercise, it causes oxygen and nutrients to reach our brain through the heart pumping blood, this helps brain cells work to their best ability. Exercise also increases the body’s production of multiple neurotransmitters, serotonin (mood regulation and well-being), dopamine (motivation, rewards, and pleasure), and endorphins [6]. These processes that occur through exercise result in therapeutic benefits like:
Improvements to less severe forms of depression and anxiety [7].
Exercise as a natural antidepressant due to increase in serotonin production [6].
Reinforces self-esteem from progress gained in exercise [6].
Sharpens the mind and protects it from aging [8].
Increases the size of the hippocampus promoting the growth of new neurons [8].
Movement helps improve cognition, with a focus on improving memory, attention, and the speed we process information [1].
A form of social connection for older adults [9].
Improves sleep, insomnia, and obstructive sleep apnea [1].
Helps with coping with stress in our daily life [10].
Getting Started One Step at a Time
Taking the first step may be scary, as there can be many mental and even physical obstacles getting in the way of your fitness journey. Mental obstacles can include feeling unwelcome in a gym setting, lack of motivation, and not knowing where to start. While more physical obstacles can be not having a gym near you, proper equipment, or transportation. However, what matters is just getting started. You do not have to automatically start engaging in 150 minutes of activity a week, instead you can start small and build up. Furthermore, you do not need a gym or any expensive equipment, you can always use a park, your neighborhood or even your backyard. The easiest form of exercise to get started is to just walk. You can walk at the park, in your neighborhood or even stores. Overall, something is better than nothing, and that something can eventually result in the recommended weekly physical activity.
Three forms of Exercise
There are three main types of exercise that move the body that provide the benefits of mental and physical health [8]:
Aerobic exercise includes walking, running, cycling, and swimming. This exercise hells lift mood, and results in reduced anxiety and depression symptoms.
Resistance training includes weightlifting, engaging in this form of exercise can reduce symptoms of anxiety and depression, and improve self-esteem.
Mind body exercises include yoga, tai chi, and meditation. This form of exercise helps calm the mind and encourages mindfulness; this results in reductions of stress and depressive symptoms.
Ideas For Physical Activity That Are Not the Gym
The main form of activity most people engage in is through the gym due to the ease of access to many machines targeting different muscles. However, sometimes people are not comfortable enough to attend due to cost or personal reasons. Here are some other ways to engage in physical activity:
Create a home gym.
Walk, jog, or run around a neighborhood, park, or track.
Utilize public swimming pools.
Utilize community centers that have free gyms or physical activity events.
Attend library programs that engage in physical activities.
Stretch, do yoga, or meditate at home.
Find exercise videos to follow at home.
It is all about taking the small step if you have not started. Physical activity is important for our physical and mental wellbeing, so do not be discouraged in taking that first step in your journey.
References
[1] American Heart Association Recommendations for Physical Activity in Adults and Kids | American Heart Association: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
[2] Benefits of Physical Activity | Physical Activity Basics | CDC: https://www.cdc.gov/physical-activity-basics/benefits/index.html
[3] Physical Activity and Cancer | Physical Activity Basics | CDC: https://www.cdc.gov/physical-activity-basics/health-benefits/lowers-risk-of-cancer.html
[4] 12 Physical and Mental Benefits of Exercise: https://health.clevelandclinic.org/benefits-of-exercise
[5] Getting more exercise than guidelines suggest may further lower death risk | American Heart Association: https://www.heart.org/en/news/2022/07/25/getting-more-exercise-than-guidelines-suggest-may-further-lower-death-risk
[6] Why Exercise Boosts Mental Health: The Psychology Behind It: https://www.sciencenewstoday.org/why-exercise-boosts-mental-health-the-psychology-behind-it
[7] Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus, 15(1), e33475. https://doi.org/10.7759/cureus.33475
[8] The Mental Health Benefits of Exercise: https://www.mentalhealth.com/library/benefits-of-exercise
[9] Health Benefits of Exercise and Physical Activity | National Institute on Aging: Health Benefits of Exercise and Physical Activity | National Institute on Aging
[10] How Physical Activity Reduces Stress and Supports Mental Health: https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
Contact us today to see how we can work together.
#plantingtheseed #healing #physicalhealth #plantingtheseedhealing #therapy #movement #benefits #tips
Comments