Using Exercise to Manage
Stress and Maintain Mental Health
It seems like the
world never slows down, especially when we are at our most busy or
stressed. As a result, mental illness
and anxiety disorders are on the rise. (*You may be surprised to know that Utah
is the state with the highest reports of mental illness with 22.3%
of the adult population reporting some form of mental illness)
How can we manage our stress and keep mental illness at bay?
You may be surprised to learn that one of the answers is exercise. Research shows that exercise not only keeps
your body healthy, but can also help to keep your mind healthy and functioning
at a higher level longer.
Cardiovascular
exercise such as jogging, dancing, biking, gardening, and walking have been
shown to reduce anxiety and depression. This is believed to be because of the
increased blood flow to the brain.
Movement
is also suggested to have an influence on hypothalamic-pituitary-adrenal (HPA)
axis, which controls our reaction to stress and many other body processes, such
as digestion, motivation, mood, and sex drive. Exercise has also been found to
alleviate symptoms of low self-esteem and social withdrawal.
- Move
more to reduce stress
If you've had a rough day at the office or at home, hop on your bike or take an evening walk to find stress relief. Doing so boosts your body's ability to deal with existing mental tension.
- Move
more to find happiness
Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed and may be as effective as antidepressant medications. Talk with your physician about incorporating exercise into your mental health care plan.
- Move
more to remember more
While exercise and a healthy diet can't "cure" Alzheimer's, they can help protect the brain against cognitive decline that begins after age 45. Moving more on a regular basis boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.
- Move
more to boost your smarts
Research shows that cardiovascular exercise can create new brain cells (neurogenesis) and improve overall brain performance. A challenging workout increases levels of a brain-derived protein (BDNF) in the body, believed to help with decision making and learning.
- Move
more to manage addiction
The brain releases dopamine (referred to as the reward chemical) in response to any form of pleasure. Unfortunately, some people become addicted to dopamine and depend on the substances that produce it, like drugs or alcohol. But short exercise sessions can distract drug or alcohol addicts, making them de-prioritize cravings, at least in the short term.
If you feel like
you are at your mental breaking point just reach for your jogging shoes to help
improve your mood and your mental health!
Sources:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/http://www.newsweek.com/nearly-1-5-americans-suffer-mental-illness-each-year-230608
