Exercise and mental health: How physical activity can reduce stress
In today’s fast-paced world, maintaining good mental health is more important than ever. While many of us are aware of the physical benefits of exercise such as staying fit and strong, the positive effects on mental health are often overlooked.
Exercise isn’t just about building muscles or losing weight; it's also a powerful tool for boosting your mood, reducing stress and improving overall well-being.
Imagine feeling less anxious, more relaxed, and happier — all by incorporating some form of physical activity into your daily routine. Whether it’s a brisk walk in the park, a fun dance class, or a calming yoga session, exercise can be a game-changer for your mental health.
A recent report from Gallup reveals that 36% of the South African workforce suffers from excessive daily stress. Furthermore, according to the Mental State of the World Report, our country ranks 69th out of 71 countries, with the greatest percentage of distressed or struggling respondents at 35%.
This staggering statistic underscores the reality that seven in 10 South Africans experience stress levels so high they feel unable to cope with life’s demands.
The IPSOS World Mental Health Survey places the country among the highest in the world for mental health disorders, highlighting the urgent need for effective solutions.
Research indicates that consistent engagement in physical activity can significantly enhance mental well-being, providing a natural, accessible solution to combat the growing mental health crisis.
How exactly does exercise help mental health?
Physical activity stimulates the release of endorphins, commonly referred to as “feel-good” hormones. These hormones act as natural mood enhancers, helping to reduce feelings of stress, anxiety, and depression.
Additionally, exercise promotes the production of neurotransmitters such as serotonin and dopamine, which play a crucial role in regulating mood and emotional stability.
Karen Loader, the CEO of F45 Training in South Africa, shares her insights on how exercise can help reduce stress. She emphasises the importance of viewing exercise as essential for mental well-being, not just physical health.
“Exercise is a natural way to boost your mood and reduce stress,” Loader says. “Incorporating regular physical activity into your routine can have a profound impact on your mental health, making you feel more capable of handling life’s challenges.”
She adds, “Exercise is recognised for its physical benefits, yet its impact on mental health is equally profound. Exercises not only build up our bodies but also nurture the mind, promoting better mood, lower stress, enhanced cognitive function, and overall improved quality of life.”
We all live fast-paced busy lifestyles, and many people still choose to be inactive, which impacts both long-term health and state of mind.
Lowers stress levels
When you exercise, your body releases endorphins — natural chemicals that reduce pain and trigger positive feelings. This helps lower cortisol, the stress hormone that can wreak havoc on your mental well-being.
Activities like yoga, running, or even a brisk walk can effectively reduce stress and promote relaxation.
These “feel-good” chemicals play a crucial role in combating feelings of anxiety and depression, leaving you with a sense of well-being and happiness.
Boosts confidence
Regular exercise not only boosts your physical fitness but also uplifts your mood. As you get stronger and fitter, you’ll likely feel more confident and positive about yourself and your abilities.
This improvement in self-esteem can have a profound impact on your overall mood and mental outlook.
Distracts you from negative thoughts
Engaging in physical activities can distract you from negative thought patterns. Whether you’re focused on following a yoga routine, hitting the pavement for a run, or participating in a team sport, exercise shifts your focus away from worries and stressors, allowing your mind to unwind and reset.
Regulates sleeping patterns
Exercise plays a key role in regulating sleep patterns. Physical activity helps expend energy and reduces anxiety, making it easier to fall asleep and enjoy better quality sleep.
A well-rested mind is better equipped to handle daily challenges and maintain emotional balance.
“Exercise can be addictive, in a good way in that the more you get, the more you want. It is the best way to take ownership of holistic health – mental and physical – and people who exercise regularly know how good it feels post-workout.
“Whether it’s outdoors or indoors, alone or in a group, don’t underestimate the benefits of exercise.”